World Cup footballers’ most unhinged health habits – from Ronaldo to Messi, raw milk to chicken feet

The elite footballers gracing the World Cup stage are always searching for an edge. Some rely on cutting-edge sports science, while others trust rituals that sound more at home in a wellness retreat than a dressing room. From raw milk and organ meats to dessert-first diets and five daily naps, modern football's biggest stars have embraced some decidedly unusual health hacks. But, are they genuinely beneficial or simply expensive quirks? We asked nutrition and sleep specialists who’ve advised the world’s top players to separate the science from the superstition.

The experts:

• Mayur Ranchordas, professor of applied human nutrition for sport and exercise at Sheffield Hallam University, and advisor to Aston Villa FC
• Nick Littlehales, a sleep and body clock expert who has worked with Manchester United and Real Madrid

11 unhinged footballer's health habits

Erling Haaland's raw milk obsession

The Manchester City Premier League title winner and Norway striker starts many days with unpasteurised raw milk, which he has described as a 'superfood'. Raw milk enthusiasts claim it contains more beneficial bacteria and enzymes than pasteurised milk – the problem is that it can also contain harmful bacteria including E. coli, salmonella and listeria.

“A high-calorie, protein-rich approach makes sense for an elite striker like Haaland, as protein supports muscle repair through stimulating muscle protein synthesis, and sufficient energy intake is critical for maintaining power output across repeated sprints,” explains Ranchordas. However, raw milk doesn’t offer any proven nutritional advantage over pasteurised milk, as the proteins, fats and micronutrients are broadly the same. “It should be noted that it does carry a genuine risk of harmful bacteria so it’s not something I would advise,” adds Ranchordas.

Cristiano Ronaldo's five-nap recovery plan

Portugal’s talismanic captain is appearing at his 12th major international tournament at the age of 41. His secret? While most of us aim for eight uninterrupted hours in bed, Ronaldo has long embraced multiple sleep periods throughout the day. To aid recovery and remain sharp in the searing heat of the Middle East, Ronaldo reportedly takes at least five 'power naps' a day.

“Humans naturally sleep in multiple phases," says Littlehales. “Why try to cram all of your recovery into one period when you can strategically recover throughout the day?" Littlehales advocates short recovery sleeps and complete 90-minute sleep cycles rather than obsessing over a nightly total.

Lionel Messi's cheeseless pizza revolution

Before 2014, Messi's diet reportedly contained plenty of pizza, fizzy drinks and processed foods. Concerned by recurring stomach issues and mid-match vomiting, he overhauled everything. Working with nutrition specialist Giuliano Poser, Messi built his nutrition around what he called the 'five pillars': water, olive oil, wholegrains, fresh fruit and vegetables.

Now aged 39, the Argentina World Cup winner is appearing in a record sixth World Cup, having also scored his 900th career goal in March 2026 while playing for David Beckham’s Inter Miami MLS team. His beloved pizza didn't disappear completely, but as a recent social media post revealed, cheese appears to be off the menu these days. Try our vegan white pizza for your own cheese-free creation.

Declan Rice's pre-match pancakes and maple syrup

Arsenal midfielder Declan Rice has spoken about eating pancakes covered in maple syrup before matches. To some nutritionists, it sounds like a diner breakfast rather than fuel for elite sport. However, rapidly available carbohydrates are exactly what many athletes need before intense exercise.

“From a physiological point of view, simple carbohydrates are rapidly digested and absorbed, meaning they can quickly raise blood glucose and help top up muscle glycogen just before kick-off – essentially providing readily available fuel for high-intensity efforts,” says Ranchordas. “The risk is that, if taken in isolation, you can get a sharp insulin response and subsequent dip in blood sugar, which may affect energy stability during the game.”

Robert Lewandowski eats dessert for starters

Poland striker Robert Lewandowski may be football's most famous dessert rebel. Following advice from his wife Anna, a qualified nutritionist, he often eats dessert before the main course, rather than afterwards. Lewandowski, 37, opts for a meal of simple carbohydrates that are processed more efficiently before heavier foods.

“As with Declan Rice’s pancakes, there’s a fast delivery of energy,” says Ranchordas. “Equally, there’s a psychological performance angle here – for example, having a small ‘treat’ pre-match can reduce stress, create routine and give players confidence that they’re fuelled and ready. At that level, if it’s controlled and timed well, it’s not just robotic nutrition, it’s part of the performance ritual. I bet they have had good performances after doing this, which is why they have kept it.”

Jamie Vardy's port, Red Bull and espresso routine

Leicester City's title-winning hero and former England striker has one of the more surprising pre-match routines. Vardy, 39, now living la dolce vita with Italian Serie A side Cremonese, where he's scored seven times in 26 games this season, has admitted to drinking port the night before games and consuming Red Bull, espresso and an omelette before kick-off.

Some sports nutritionists may wince, but Ranchordas isn’t totally dismissive: “The caffeine element makes sense. Both coffee and energy drinks can improve alertness and perceived effort,” he says. The port is harder to justify scientifically, but Vardy insists it worked for him during the most prolific period of his career.

Erling Haaland's Viking diet

Raw milk is the tip of the iceberg for Erling Haaland’s dietary regimen: he’s also revealed a fondness for liver, heart and giant tomahawk steaks. The 25-year-old’s diet is built around nutrient-dense whole foods, including cow heart and liver, large cuts of steak, raw honey, sea bass, asparagus, egg-fried rice and tomahawk steaks.

Speaking as part of his documentary Haaland: The Big Decision, Haaland explained his philosophy: “You other people don’t eat this… but I care about taking care of my body. People say meat is bad, but which meat? The meat you buy at McDonald's? Or the local cow that eats grass right there? I eat the heart and liver.” Unlike raw milk, there is solid nutritional reasoning here. Organ meats are packed with iron, vitamin B12, vitamin A and other micronutrients that are often lacking in modern diets.

“There’s often a belief among athletes that ‘natural’ or less processed equals better, and that can create a placebo effect in my view,” says Ranchordas. “If a player feels it gives them an edge, that confidence itself can support performance. The key from a professional standpoint is making sure those beliefs don’t introduce unnecessary health risks or crowd out a more balanced diet.”

Serge Gnabry's biohacking lifestyle

The Bayern Munich and Germany winger has become one of football's most enthusiastic biohackers. His recovery toolkit reportedly includes breathing exercises, recovery monitoring, cold-water immersion and wearable technology designed to track physiological readiness.

Much of this approach aligns with Littlehales's philosophy that recovery should be personalised. "Everybody has a different chronotype," he says. "The goal is finding what works with your biology rather than fighting against it. Crucially, many biohacking techniques encourage athletes to pay closer attention to recovery."

Cristiano Ronaldo's black painted toenails

Fans first noticed Ronaldo's black painted toenails in social media photos he’d shared, in which he was wearing sliders after training. While it might seem odd, the reason is surprisingly practical. The coating is believed to help protect nails from cracking while creating a barrier against fungal infections caused by spending hours in sweaty boots. The practice is also common among boxers, MMA fighters and endurance athletes.

“Cristiano has always been interested in all aspects of sports science, and his remarkable career proves that these methods and habits are benefitting him still now,” says Littlehales.

Andros Townsend’s chicken feet recovery recipe

On the subject of feet, former Spurs, Everton and England international Andros Townsend revealed an unusual addition to his nightly diet: eating chicken feet, sometimes five or six portions at a time. The 34-year-old winger, now playing in Thailand for Kanchanaburi Power, says he turned to the dish after researching natural sources of collagen to aid recovery and reduce reliance on supplements.

“Chicken feet are surprisingly rich in collagen, which breaks down into amino acids like glycine and proline – these play a role in connective tissue health, particularly tendons and ligaments, which are heavily loaded in football,” says Ranchordas. “For it to work effectively, you need to consume them with orange juice (for the vitamin C) to help with absorption, and they need to be eaten before training to load the tendons and ligaments with collagen.”

Gareth Bale’s meat-free muscle moves

Wales, Tottenham and Real Madrid striker Gareth Bale took a very different route from the traditional ‘steak and chips’ diet that was once the mainstay of the footballer’s routine. “I tried going vegan for a while towards the end of my career,” he told Men’s Fitness. “I was struggling with inflammation and recovery, so I experimented with different things. The vegan diet helped in that sense – it took some of the edge off the aches and pains.”

With proper planning, fuelling for football as a vegan won’t be an issue. “A vegan diet doesn’t restrict your carbohydrate intake, which you can periodise around your training,” says Ranchordas. “The key is to make sure you’re consuming protein, especially from complete sources of protein, which can be done by combining different plant-based protein sources.”

Rob Kemp is a freelance health and fitness writer and contributor to FourFourTwo and When Saturday Comes soccer magazines.

source https://www.bbcgoodfood.com/news-trends/do-footballers-health-hacks-work