Neymar Workout and DIET 

Professional Soccer Player
Born: 1992

Neymar da Silva Santas Jr. is from São Paulo, Brazil. His father also played soccer and was his coach and advisor from the start. Neymar was a prodigy who was already earning a significant salary as a pro soccer player as a teenager. He signed his first professional contract at age 17. While he played with Santos, he was the 2nd highest goalscorer on his team, and the team won multiple championships. After being named South American Footballer of the Year twice (2011, ’12), Neymar moved to Europe and joined Barcelona before moving to Paris St. Germain (PSG). In 2017, Time magazine listed him as one of the 100 Most Influential People. Neymar is highly marketable and is one of the highest paid soccer players in the world. Sponsorship deals include Puma, Panasonic, Volkswagen and Unilever. He has done a little acting, including a guest appearance on Netflix’s Money Heist. Hehas 1 son. Neymar has hundreds of millions of followers on social media. He is 5 feet, 9 inches tall and weighs about 150 lbs.

Known For:

Neymar’s Diet


Neymar doesn’t always eat clean but he has a team to help keep him on track. Despite his intense workout schedule, he does not eat a lot. He’ll have a light breakfast, lunch with teammates and then dinner at home with family. He likes traditional Brazilian staples like eggs, rice and beans. He mostly avoids red meat, dairy products and processed foods. To help optimize his diet, he has a nutritionist on his team who makes his ‘secret weapon’: a proprietary protein shake. To stay hydrated, Neymar drinks plenty of water.

Estimated Macros

  • Medium Fat 30% 30%
  • Medium Carb 30% 30%
  • Medium-High Protein 50% 50%

Diet Details


Protein Power

Neymar takes in plenty of quality protein both in the form of meat and his nutritionist’s secret blend. He’ll usually have 2 protein shakes a day, mid-morning, and mid-afternoon. For meat, he sticks to either lean poultry or fish, and mostly avoids red meat.


Down Home Faves

Neymar likes traditional Brazilian foods. Breakfast is usually light, eggs, toast, along with avocado or spinach. Rice and beans are standard fare at dinner.


Cheat Days Are Okay

Mad soccer skills aside, Neymar is like everyone else and enjoys an occasional hamburger, fries or slice of pizza.

What to Eat










Sweet Potatoes














Nut Butters


Protein Shakes



What to Avoid


Red Meat


Processed Foods




Junk Food


Fried Foods


Chemical Ingredients


Artificial Additives


Neymar on Recovery

‘Everyone has a right to rest so as not to injure themselves.’


Neymar on Success

‘There is no pressure when you are making a dream come true.’


Neymar on Enjoyment

‘This moment which we are living right now will pass too. We have to enjoy all that we can.’

Neymar’s Workout Routine

Weekly Routine

Lifelong Love

The apple didn’t fall from the tree in Neymar’s family. Not only is he named after his dad, his father played soccer and coached his son from the time little Neymar could kick a ball.

Not a One-Trick Pony

Neymar doesn’t only play soccer. He also swims, cycles, and plays tennis.

Focus on the Goal

Neymar has specific goals for each workout. Some are specific to soccer and others are to improve his overall fitness.

Daily Dose

Neymar is on the field and/or in the gym at least 5 days a week. He works out twice a day on alternating days. From 9-noon, he works out with the team. Afternoons, he works with his personal trainer and PT. He takes weekends off, unless he’s playing soccer. Besides soccer drills, he also lifts weights and works on core stability.


Before Neymar does anything else, he preps his muscles through stretching. He also works with a physical therapist to head off any problems from turning into serious injuries.

Always Challenging

Neymar works on pace, strength, flexibility, balance and speed in each workout.

Exercise Style


A Neymar Routine

Every day: Stretching

Monday-Friday mornings: Soccer drills

Monday, Wednesday, Friday afternoons: Calisthenics, weights, running

Saturday/Sunday: Rest or play soccer


Neymar on Bettering Himself

‘I’m always trying to perfect everything: dribbling, shooting, headers, and control.


Neymar on His Soccer Idols

‘I have both Messi and Cristiano Ronaldo as my idols. If I can take a little of each player’s game and make it my own, I would be very happy.’


Neymar on His Skills

You can always improve.


Neymar on Kicks

‘There are players that try to imitate others, but at free-kick time, it is a personal thing. Every person has their own technique and routine when they stand over the ball, and I have mine. I am not trying to copy anyone.’


Neymar on Being a Team Player

‘All that matters is to help the team.’

Neymar’s Supplements

Protein Powder


Neymar drinks a protein shake specially blended by his nutritionist. When you’re shopping around, look for one made with quality ingredients and no added sugars.

Get it here

Neymar’s Lifestyle

Sleep: A Pillar of Health

Neymar considers sleep to be as essential as diet and exercise are to his ability to play at a world-class level.

The Injury Game

Neymar has suffered several injuries, resulting in missing a lot of games. A foot fracture and torn ankle ligament left him out of commission for a good chunk of 2019.

Music Influencer

Neymar is famous for promoting Brazilian pop tunes, Música sertaneja in particular.

And That’s Just the Ads

Neymar makes an average $25 million a year just in endorsements. (His transfer to PSG ran to about $240 million.)

Know How to Enjoy It

Neymar has no trouble spending his cash. He owns a $10 million mansion in Rio, complete with tennis courts, ginormous swimming pool and helipad. He also has a $4M yacht and a fleet of luxury vehicles.

Lakers FanBoy

Besides his car collection, Neymar loves the LA Lakers and is always buying tons of team-related memorabilia.

Giving Back

Neymar is also a philanthropist and opened a school in his home town. In 2017, he became the Humanity and Inclusion ambassador of Handicap International.


Neymar on His Father

‘My father has been by my side since I was little. He takes care of things, my finances, my family.’


Neymar on Money

‘I was never motivated by money. I think above all else about the happiness of my family, regardless of money.’


Neymar on His Feet

‘My foot, for a football player, is very beautiful!’


Neymar on Companionship

‘I’m a guy who doesn’t like to be alone, and the joy that my friends pass me, with them being always by my side, is gigantic.’


Neymar on Social Media

‘I can’t live without posting pictures.’


Neymar on his Son

‘Having a child is an experience that teaches a person how important to prioritize the happiness of another person. Whatever you do, even whatever you are, is an example for him.’


Neymar on Success

‘The secret is to believe in your dreams, in your potential that you can be like your star. Keep searching, keep believing and don’t lose faith in yourself.’

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