At 39, most footballers have long retired or transitioned into coaching. But Lionel Messi continues to rewrite history. In Argentina's FIFA World Cup opener, the football legend delivered a spectacular hat-trick in a 3-0 victory over Algeria, marking his historic 200th appearance for Argentina and becoming the oldest player to score a World Cup hat-trick. The remarkable feat has once again sparked curiosity about the fitness routine, diet, and recovery habits that help Messi compete at the highest level.

While genetics undoubtedly play a role, sports medicine experts agree that healthy ageing in elite athletes is built on consistent training, proper nutrition, recovery, and injury prevention.

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Messi reacts right after scoring his third goal against Algeria in Kansas City (Pic: AP)

Although Messi is no longer the explosive teenager who burst onto the football scene, he has evolved into a smarter athlete. Instead of relying solely on speed, he focuses on strength, balance, flexibility, and movement efficiency.

Strength training helps maintain muscle mass, protects joints, and reduces the risk of injuries, all of which become increasingly important with age. Functional exercises that improve core stability and lower-body strength allow Messi to remain agile despite the physical demands of professional football.

Sports scientists often say that recovery is where athletes truly improve. Messi is known to prioritize recovery through adequate sleep, stretching, physiotherapy, and post-match rehabilitation.

Proper recovery helps repair muscle tissue, reduce inflammation, and prevent overuse injuries. Many elite footballers also use techniques such as massage therapy, cold-water immersion, compression therapy, and mobility exercises to stay match-ready throughout long tournaments. For athletes and fitness enthusiasts alike, recovery is just as important as exercise itself.

Nutrition is another key pillar of Messi's longevity. Reports over the years suggest he follows the most popular and healthy Mediterranean diet – loaded with:

Mediterranean diet helps Messi maintain energy levels, promote muscle recovery, and support cardiovascular health

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