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Lionel Messi Diet, Exercise & Workout Routine

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There is a reason Lionel Messi has spent over two decades performing at the highest level of football. It’s not just the genius-level dribbling or the uncanny ability to find the top corner from any angle. It is the relentless commitment to his body, the meticulous attention to what goes into it and what he puts it through every day.

He hasn’t become the GOAT by accident or simply his natural ability: it happens because a player treats their body like a finely-tuned machine.

The Argentine’s longevity across his Barcelona, PSG and Inter Miami chapters has been extraordinary. While some players start to slow down and fade into mediocrity when they hit their thirties, Messi has remained at the elite level. To some, it may seem like natural talent, but there is more than that.

It is the deliberate sacrifice, waking up early every day and choosing to do the work that separates legendary players from everyone else.

What Does Lionel Messi Eat To Stay In Shape?

Lionel Messi | World Cup Jay Biggerstaff (IMAGN IMAGES via Reuters)

For athletes like Messi, training is only half the battle. What happens off the pitch, especially in the kitchen, is equally crucial for performance and recovery. Diet is key to it all.

The transition of Messi’s nutritional routine came at a critical moment in his career. In 2014, he brought on Italian nutritionist Giuliano Poser to overhaul his eating habits. The timing proved to be perfect, with Messi scoring 58 goals and contributing 23 assists in the following season whilst winning the Champions League, Copa Del Rey and LaLiga with Barcelona.


Lionel Messi celebrates a goal for Inter Miami CF


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According to ESPN, before Poser’s influence, Messi had followed less structured habits and had been accused of “eating too many pizzas” in earlier years.

Messi was introduced to Poser via his Argentine teammate Martín Demichelis. Poser immediately eliminated processed foods from Messi’s diet, insisting that a more natural diet allowed Messi to train with greater intensity.

In an interview with Mundo Deportivo, later picked up by The Independent, Poser had identified five key foods in Messi’s diet: water, good-quality olive oil, whole grains, fresh fruits, and fresh vegetables.

“Also very good are nuts and seeds,” Poser stated, but added his hatred for sugar.

“Sugar is the worst thing for the muscles. The further he stays away from sugar, the better. Refined flours are also a big problem these days.”

Although Messi has admitted in an interview with Marca that his favourite Spanish dish is roast Milanesa (breaded meat fillet) or pasta. He also added that he likes to eat a little chocolate, caramel and ice cream, although he tries not to eat too much of it.

Lionel Messi Fitness and Exercise Routine

Messi’s training regime is built around his core athletic requirements: explosive power, rapid acceleration and agility. He won’t necessarily target bulk, his gym work targets functional fitness that translates to his match performance.

His workouts can include:

  • Pull-ups
  • Bicep curls
  • Seated sit-ups and ab-focused exercises.
  • Medicine ball throws
  • Cable resistance chest work
  • Medicine Ball seated rotations
  • Dumbbell Holds/Carries

What stands out is the absence of heavy barbell work or maximal strength training. Instead, the focus is on explosive power, functional movements and core stability.

Work with medicine balls, dumbbells and bodyweight dominates because they help develop the kind of athletic fitness that still keeps him sharp at 38.


One up close picture of Lionel Messi, and then another further back with him walking


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What Does Messi Focus on In Training?

Argentina captain Lionel Messi with the World Cup trophy and his wife Antonela Roccuzzo

Away from the gym and the kitchen, Messi’s on-pitch training sessions emphasise technical work and match replication. There is less focus on tactical work, which isn’t a surprise when you consider that he can do anything with a ball at his feet.

Como manager and former Barcelona midfielder, Cesc Fabregas still remembers his first-ever training session with the Argentine forward during their time in Spain.

Fabregas said:” I saw that he was coming with speed that is not normal, he was coming very fast at me. I was shocked as I was already on the floor, and he scored the goal.”

Fabregas wasn’t the only one, with Dani Alves also having his own stories about Messi during their training sessions.

Alves said, “Messi was doing things with the ball at his feet that defied logic. He was dribbling through the defence and scoring like a killer.”

What’s clear across his entire career is the commitment; there hasn’t ever been an off-season for Messi, he has been relentless for over two decades. That is how you become the greatest player of your generation.

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Dana White tells Mike Tyson the greatest fighters in UFC history, no McGregor or Khabib

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President of the UFC Dana White made an appearance on Hotboxin’ with Mike Tyson with co-host DJ Whoo Kid – real name Yves Mondesir – back in 2023, as the three men spent an hour covering a number of topics from the rivalry between Philadelphia and Boston to the developments and future of the UFC.

At times, it was easy to forget that this was not a conversation between two friends in the comfort of their home as Tyson and White were at ease laughing and joking together. The respect between the two was clear from the beginning and the latter spent the first few moments touching on the pair’s friendship and remarking on Tyson’s influence in the world beyond the boxing ring and the UFC.

“You are an amazing f***** human being man. You’re also an important part of pop culture,” the head honcho of UFC said to the boxing heavyweight legend, and can you blame him? Iron Mike is one of the biggest names in not just sport, but pop culture, as White says.

Listeners were also given insight into some behind-the-scenes conversations, as White recalled he was “totally against” the boxing veteran fighting against Roy Jones in 2020, that was until Tyson called White directly and told him to stop undermining the fight. “He told me that he was a grown a** man, and he could make his own decisions,” White revealed.

Among the conversations, one of the most revealing questions and intriguing points of discussion, was when White was asked who were his top five UFC fighters of all time. A very tough question to answer, especially when you are the boss of the entire organisation. It was so tough, in fact, despite being asked for five, White named SEVEN.

Dana White’s Greatest UFC Fighters of All Time

“So hard to do because when you look at the 23 years that I’ve been in it, there’s been so many great fights… but you got to start with Jon Jones,” White said as he began his list.

Jon Jones

MixCollage-18-Dec-2023-12-52-PM-672

Jon “Bones” Jones holds the record for youngest-ever champion in UFC history, as he defeated Mauricio Rua, aged 23, in 2011. Since then, Jones has gone on to be one of the most successful fighters and expanded the reach of MMA. In 2012, he became the first MMA fighter to be sponsored by Nike on a global scale, though, the deal was terminated some years later. His victory over Ciryl Gane for the heavyweight crown undoubtedly sealed his position as one of the all-time greats in the sport.

“There’s just so many it’s hard to pick,” said White. But other names had been thrown around in the conversation as co-host DJ Whoo Kid quietly mentioned that he had Conor McGregor on his list.

“Those are all good ones,” White said, before moving on to extend his list to Ronda Rousey, undoubtedly one of the biggest names in UFC history.

Ronda Rousey & Amanda Nunes

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Rousey dominated the scene and took home several awards, beating out Floyd Mayweather for the Best Fighter ESPY award in 2015. Her signature armbar move came to be what she was known for, but her unwavering personality appealed to swathes of fans and was a force in elevating the women’s sport.

“You got to have Amanda Nunes,” White continued, calling her the “greatest female fighter of all time.”


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Nunes, who was the first woman to become a two-division champion, broke several records, and held the number one spot when she retired in 2023. Her position as the best female fighter goes relatively unchallenged due to her sheer domination of the sport.

While White had no reservations about mentioning Nunes, Rousey, or Jones, the discussion picked up as the three men debated about who else would make the list.

Kamaru Usman

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“How do you not have Usman?” White added as he appeared to be thinking out loud.

Kamaru Usman made his UFC debut in 2015 and went on to compete in the welterweight division. He has seen great success in the UFC as a former welterweight champion and victor of the UFC Fighter 21 tournament. The Nigerian-American fighter lost his first fight in the UFC in 2022 against Leon Edwards, and suffered a second loss to Edwards at UFC 286 for the welterweight championship.

After, White stalled a little as he hinted at the history of the UFC, acknowledging that the fighters he had mentioned so far were all relatively recent.

Chuck Liddell, Matt Hughes, Royce Gracie

Chuck Liddell

“Think about those tough guys back in the day,” Tyson nudged, and White nodded in agreement, going on to mention the legendary American fighter Chuck Liddell.

The conversation could have gone on for hours and listeners got the sense that the entire podcast could be centred around the debate of the top five UFC fighters, but in the end, White conceded that it was too difficult to narrow down the history of UFC to just five names.


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“If you look at the different generations of people who helped take the sport to another level,” said White. “It’s hard to just pick five all-time great fighters. Matt Hughes would have to make the list… and then you look at all the different Brazilians that came up.”

But while White may have struggled to grapple with picking just five, some notable names did not even cross his lips during the discussion.

Dana White Makes Huge Omissions

Khabib & Conor McGregor

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Khabib Nurmagomedov and Conor McGregor were the two gaping holes in the conversation that fans immediately picked up on.

But interestingly, the UFC president was asked the same question in an interview by GQ in 2022, and his answer looked slightly different. Rousey and Jones were still mentioned, but White also included Anderson Silva, McGregor, and Georges St-Pierre, names that weren’t touched during the podcast.

Some fans have been surprised at the exclusion of the likes of McGregor and Khabib with their fighting history and mass global appeal, but in that aforementioned interview four years ago, White addressed a question of whether Khabib can be considered the “GOAT.” White went on to say that he undoubtedly had a successful career, even retiring in his prime, but it’s too hard to say because he believes the Russian just “retired too early,” to be a part of that conversation.

The Russian fighter retired in 2020 as he said he wanted to be able to devote more time to his family. Khabib was the longest-reigning UFC champion ever, holding the title from April 2018 to March 2021, but for White, the longevity of his career, or lack thereof, means he simply cannot hold a place in serious discussion of the top UFC fighters.

Khabib

White was quick to mention McGregor in 2022, but when asked the same question a year later, the Irishman did not feature at all in his discussion. This might surprise fans because it has seemed that the Irishman and the UFC have gone hand in hand for years as the charisma of the “Champ Champ” caught the attention of millions of people across the globe.

McGregor wielded intense viewing power during his time in the UFC, his name on a fight card all but guaranteed millions of views. He broke viewership records and was credited with converting casual fans into regular watchers of the sport. White even touched on McGregor’s financial pull during the podcast when he noted that the “biggest fight of all time was between Conor and Flord [Mayweather],” which had 4.3 million pay-per-view buys.

For commercial reasons alone, it is surprising that White did not even touch on McGregor’s influence, but on top of that, Notorious was an undeniably successful fighter. After all, he was the first UFC fighter to hold championships in two weight classes simultaneously.

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Mateus Fernandes Says Yes to Joining Tottenham to Play for Roberto De Zerbi

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Tottenham Hotspur have been given another huge boost in the summer transfer window with Mateus Fernandes giving his green light to join the club, according to journalist Matteo Moretto.

Tottenham and ENIC have gone into overdrive in the market, surprising many of their Premier League rivals with their ambition, with four deals already completed 10 days after the window officially opened.

The club and manager Roberto De Zerbi clearly realise there was a lot of squad maintenance to carry out following successive disastrous Premier League seasons, with a desire to get the majority of their work done in time for the return to pre-season as they look to hit the ground running next term.

Andy Robertson, Marcos Senesi, Jan Paul van Hecke and Martin Dubravka are through the door, and now De Zerbi wants the north Londoners to pull off an audacious double central midfield swoop on their rivals.

Spurs remain in talks over a move for Newcastle United star Sandro Tonali, with Fabrizio Romano’s latest update on Thursday confirming it is ‘deal on’, while the Italian manager also wants Fernandes in alongside him for the 2026-27 campaign.

Manchester United also want to land the Portugal international, with the latest suggestion being that whoever offers West Ham the most amount of money will get the player, as he’s open to joining both clubs.

Mateus Fernandes Approves Tottenham Transfer

West Ham United midfielder Mateus Fernandes celebrates scoring Premier League goal against Sunderland via Reuters

According to Matteo Moretto, posting on X, Fernandes has given his approval for a move to Tottenham.

The Italian journalist says Spurs have overcome a major hurdle to any deal with the 21-year-old willing to join to link up with De Zerbi, who has made him one of his priority targets.

The north Londoners are already in club-to-club negotiations with their London rivals over a deal for the ‘underrated’ player, with separate suggestions that they are willing to meet West Ham’s £85m valuation, albeit as part of a structured deal.

England World Cup Quiz

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Tottenham Eyeing Third Midfielder Deal

Roberto De Zerbi looks confused via Reuters

According to TEAMtalk, Tottenham are also considering a third midfield signing even if they get both Fernandes and Tonali, with Middlesbrough’s Hayden Hackney on their radar.

The Boro star was crowned as the Championship Player of the Year last season as he helped his side finish in the play-off positions, but he was unable to help them towards the end of the campaign through injury.

Nevertheless, the 23-year-old is rated very highly and has been described as the ‘Championship version of Declan Rice’ due to his level of performance and style of play.

The number of potential midfield additions also hint at two things; Spurs are unlikely to sign Joao Palhinha on a permanent basis from Bayern Munich following his loan spell last season, and that there could be other exits in that area of the pitch.

It has already been confirmed that Lucas Bergvall is keen to explore a move away this summer ahead of expected limited minutes next season, while Pape Matar Sarr could be another player who suffers with De Zerbi’s preference for experience as he looks to drive Spurs back up the Premier League standings.

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World Cup 2026 Third-Place Tracker: Who Goes Through?

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The extended 2026 World Cup with 48 teams in total equates to more opportunities to progress to the knockout stages, which ensures that we can expect more drama than ever before.

Previously, from 1998-2002, only the top teams from each of the eight groups progressed into the Round of 16, but qualification via the third-place position has returned to the tournament for the first time since 1994.

Some teams confirmed their place in the knockouts by virtue of winning two matches — with six points being enough to assure automatic qualification. Yet, it may not ensure that a country will top their group and enjoy a potentially more favourable draw in the next stage.

Here’s the full breakdown of the current third-place situation.

World Cup 2026 Third-Place Table

Steve Clarke REUTERS/Paul Childs

Whilst the 12 groups will be the main viewpoint for fans during the World Cup, the third-place table also plays a significant part, as eight teams will qualify through this amplified pathway.

Very little will separate the final standings, but the general rule of thumb is that you have to win at least one game to put yourself in contention.

Reaching four points will guarantee you a place in the top eight — ensuring that a team likely beats the weakest in the group and produces another result against either of the top two sides.

Due to the bracket showing potential routes, it can lead to situations arising where it would be better for certain teams to avoid winning in their final game to ensure they have an easier route in the next round, which is certainly a difficult opportunity to navigate.

Third-Place Table

Team

P

W

D

L

GD

Points

1. Bosnia-Herzegovina

3

1

1

1

-1

4

2. Sweden

2

1

0

1

0

3

3. Croatia

2

1

0

1

-1

3

4. South Korea

3

1

0

2

-1

3

5. Algeria

2

1

0

1

-2

3

6. Paraguay

2

1

0

1

-2

3

7. Scotland

3

1

0

2

-3

3

8. Cape Verde

2

0

2

0

0

2

Table correct as of 12 noon BST (7am ET) June 25, 2026.

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Round of 32 Bracket For Third-Place Teams

Sweden celebrate Yasin Ayari's second goal against Tunisia at the World Cup

With the final round of games still yet to be completed, this current list is subject to change. Even teams with three completed games will have to wait for results elsewhere as the complex tapestry of the new format unveils.

However, this is the bracket as it stands — top to bottom of the full draw.

*Group Stage completed.

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