Bodybuilding 4 MIN READ 95 VIEWS November 15, 2022

FIFA World Cup: How These World’s Top 5 Footballers Maintain Their Fitness

Written By HealthKart

FIFA World Cup
Top 5 Footballers in the World

The FIFA World Cup 2022 is just around the corner, and as always, it will feature great athletes competing against one another. However, have you ever wondered about the secret of top-tier athletic fitness or if people like us can attain such fitness levels? 

Football is an intense sport that requires a lot of speed and strength. This type of strength is challenging to gain. Hence, all football players must follow strict workout routines and diet plans to maintain fitness and speed. With the FIFA World Cup 2022 about to start, many people are curious to know the fitness secrets of their favourite footballers. And we are here to spill the beans!

Top 5 Footballers in the World

Here’s a list of the world’s top 5 footballers and their fitness routines:

1. Lionel Messi

Due to his achievements and popularity among fans, he remains one of the best footballers in the world. After scoring 51 goals and 19 assists in 49 games in 2018-19 (70th overall), Messi topped the list again in 2019 by winning his sixth career Ballon d’Or, which included a goal contribution in 2018/19 as a Barcelona player, he won his last La Liga title. 

Exercises: Messi gives special attention to lunges, hamstring stretches, pillar bridge fronts, and pillar skips. This routine helps with his movements during games. He prefers jogging as a cool-down exercise. 

Diet: An Italian nutritionist helps him maintain a healthy diet. Fresh fruits, vegetables, whole grains, and a lot of water constitute most of his diet. Messi is advised to keep sugar intake to its minimum for better health. Messi is also told not to eat pizza, which is one of his favorite dishes. Success comes with sacrifices indeed!

2. Cristiano Ronaldo

The only player of the last decade who has rivalled Messi is Cristiano Ronaldo. Currently, some pundits consider him even better than his opponent, which is impressive. Ronaldo’s resume is full of trophies. He is a two-time FIFA World Cup winner for Brazil. He also won two Copa America titles, two La Liga titles, a Copa del Rey and a UEFA Cup. 

The Champions League, however, stands out for not appearing in its glittering trophy cabinet. His record of 450 goals and 132 assists in 438 games is unbelievable and is easily the best in club history. Amid doubts about his future at club Manchester United, Ronaldo remains one of the fans’ favourites.

Exercises: Ronaldo starts his workout with a warm-up which includes stretching and cardiovascular exercises. Sprints are included in his workout as well. Ronaldo advises targeting all areas of the body during exercise to maintain strength and stamina

Diet: Ronaldo focuses on his diet as much as his workout. His diet is full of high protein food and whole grain carbs. Ronaldo never eats anything frozen, he prefers to eat fresh food. Like Messi, Ronaldo also mentions that he drinks a lot of water. He avoids carbonated drinks and alcohol to maintain a healthy body. 

3. Neymar

It’s great to see Neymar show his incredible skill and ingenuity on the football ground. He participated in the 2014 FIFA world cup qualifiers but unfortunately, it was cut short owing to his injury. 

He won the goal of the year at the FIFA Puskás Award, which became the beginning of Neymar’s journey to becoming one of the best players in Brazil.

Exercises: Neymar’s workout routine starts with stretching exercises and then he moves to strength-building exercises. Exercises like squat jumps, short sprints, and forward lunges are included in his workout. 

Diet: Neymar’s diet is full of carbs and protein as his level of game needs high energy. His diet usually includes eggs, some meat, sweet potatoes, and protein shakes. He prefers fruit smoothies as a snack.

4. Sadio Mane

Sadio Mane is a Senegalese international who plays as a winger for Premier League side Liverpool. He has been at the club since 2013 and has become one of the most important players in their squad. With his speed and shooting prowess, he fits Jurgen Klopp’s style of play perfectly.

Mane was born on December 12, 1988 in Dakar, Senegal. His father played football professionally for several years before retiring from playing when he was just 18 years old. Sadio began playing football himself at age nine and joined the local club AS Sénégal.

Exercises: Sadio likes to run as a warm-up cardiovascular exercise. He focuses on the strength of his core and lower body. Some exercises included in his workout routine are push ups, pull ups, bench press, Russian twists, and planks. 

Diet: Like all the other athletes and football players, Mane’s diet is rich in carbs and protein too. Eggs, meat, fresh fruits, and green vegetables fulfil his body’s need for protein and carbohydrates. 

5. Gareth Bale

At the end of the 2005–06 campaign, Wales chose Bale for an exhibition match against Trinidad and Tobago on May 27, 2006. 

He entered the game at Graz, Austria in place of David Vaughan after 55 minutes and he helped Robert Earnshaw score the game-winning goal in a 2-1 victory. Bale broke Lewin Nyatanga’s record of three months earlier to become the youngest player to represent Wales at the age of 16 years and 315 days. The 2022 FIFA World Cup location is Qatar, in other words, FIFA World Cup 2022 will be held in Qatar.

Exercises: Bale starts his workout with quick stretching exercises as a warm-up. Bench press, plank holds, push-ups, and crunches are included in his strength building workout routine. 

Diet: Gareth Bale is Vegan so his diet excludes meat and eggs. However, he fulfilled his need for protein and carbs with lentils, beans, walnuts, brown rice, and oatmeal. 

Here is some information about their fitness secrets!


The start of the FIFA World Cup usually draws attention to football players who are well-known worldwide. All these players are at the top of their sports career and have unmatchable fitness. They follow strict routines that help them stay active and in shape. Now that you’ve learned about the fitness regimes of your favourite players, make sure to incorporate some of these exercises or diet plans as per your requirements

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