How World Cup senior citizens like Lionel Messi have stayed fit

While every World Cup introduces viewers to new young stars, this tournament featured eight players who were older than 40 — one more than the number of over-40 players in the previous 22 World Cups combined.

Among them were Portugal’s Cristiano Ronaldo, 41, and Mexico’s Memo Ochoa, 40, who were playing in their sixth World Cups alongside Argentina’s Lionel Messi, a relative youngster at 39. No one has played in more men’s World Cups.

But while Ronaldo and Ochoa have gone home, Messi will be playing in his third semifinal in four tournaments Wednesday when Argentina, the reigning champion, faces England at Mercedes-Benz Stadium in Atlanta.

The newfound longevity of elite soccer players has been made possible by advances in sports medicine, diet and analytics that measure everything from biomechanics and heart rate to muscular output and sleep cycles, all in real time. And injuries that once ended careers can now be repaired through outpatient procedures.

“Over the past 10, 20 years, the sports science within the game has changed a lot,” said Liam Anderson, an exercise physiologist at the University of Birmingham in England, who has worked as an applied practitioner in top-flight professional soccer for more than a decade.

“Players are now definitely more aware of their bodies and I think the professionalism has changed quite a lot as well. But they’re also in tune with the things which are helping them recover, manage their training load and ultimately stay fitter and healthier for longer.”

Gone are the days when chain-smoking Dutch legend Johan Cruyff would light up a cigarette on the bench, French world champion Zinedine Zidane would smoke in the locker room and George Best would party and drink so hard he would disappear for days at a time.

“There’s a couple of reasons,” Dr. Michael Joyner, a specialist in the physiology of elite athletes at the Mayo Clinic, said of the growing lifespan of soccer players. “The first is that people just make a lot more money and as a result, there’s tremendous incentive to keep playing. The second is people are taking much better care of themselves.”

“You just don’t hear about people like George Best anymore,” said Joyner, speaking for himself and not the clinic where he works.

“Diet is huge,” Anderson added. “High-protein diets and fueling with carbohydrates for matches. Nutritional strategies have changed considerably in the last 10-15 years.”

And those diets are tailored by position since a midfielder, who may run more than seven miles in a match, burns more calories than a goalkeeper.

As the eldest player in Major League Soccer, Diego Chara has had to make some concessions to age.

“It’s a little detailed,” said Chara, a midfielder with the Portland Timbers. “Talking about recovery time, it maybe takes a little bit longer than before. Nutrition. Working in the gym, it’ll be longer than other players.”

But if Chara, 40, is an old man in a league where the average age is younger than 26, he would have been something of whippersnapper in this summer’s World Cup.

Soccer isn’t the only sport in which 40 is the new 30.

Serena Williams returned to Wimbledon this summer at age 44 and at least half a dozen athletes 40 and older showed up at the Milan-Cortina Olympics last February hoping to medal. Four of them succeeded, including American Elana Meyers Taylor, 41, who became the oldest athlete to win an individual gold in Winter Olympics history in the women’s monobob.

It isn’t unheard of for athletes to be golden in their golden years. Ted Williams hit .316 at 41 and Gordie Howe played 80 games and had 41 points in his final NHL season at 52. Nolan Ryan threw a no-hitter and pitched 173 innings at 44 while Tom Brady quarterbacked the Tampa Bay Bucs to a Super Bowl title at 43.

But if those age-defying performances were outliers, playing into your mid-40s and even early 50s may soon become, if not common, at least less unusual.

“People are just staying in better shape, taking care of themselves,” Joyner said. “Career-changing or career-ending injuries are no longer career-ending injuries. It just goes on and on, all of this stuff combined.”

State-of-the-art training centers and access to top-line sports medicine have also become more accessible, even in poor countries.

“The elite level has spread and really become global, as opposed to where there used to be pockets,” Joyner said. “The opportunities to compete are so great.”

Few team sports are as physically demanding as soccer, though, which makes both the growing number of seasoned citizens and their performances noteworthy. Messi has averaged nearly a game a week for club and country during the past 23 years, yet he entered the semifinals of this tournament tied for the scoring lead with France’s Kylian Mbappé, who is 12 years younger.

Ronaldo has played even more games yet he became the oldest player to score in a World Cup knockout game when his penalty kick helped eliminate Croatia and midfielder Luka Modric, who will be 41 in less than two months.

“They’ve probably lost a little bit off the top, but their experience and their mind make up for that,” said Scott Trappe, a professor of human bioenergetics at Ball State. “So the overall package of them as a sports person is really they’re contributing at a high level. I think we’re going to continue to see this movement.

“They like playing the sport and as long as they can and contribute and they make these teams, they’re going to do it. I don’t see the trend going away.”

And that will not only change the way we think of sports and athletes, it will completely rewrite the record book. Messi, for instance, entered the semifinals of this World Cup as the tournament’s all-time leading scorer with 21 goals. But that was just one ahead of Mbappé, who could appear in another three or four World Cups.

“No question,” Trappe said. “You look what’s going on in pro cycling. We’ve got some guys in their upper 30s competing in the Tour de France, but we also have a teenager competing. So this lifespan, what used to be a five- to eight-year period for cycling at the at the highest levels is turning out to be, you know, double or triple that.”

Both Messi and Ronaldo have benefited from how they play as well, walking rather running for long stretches of the game to conserve energy for the burst they need to lose a defender. It’s a strategy Mbappé, Norway’s Erling Haaland and other young players have adopted and if they do that over enough games, the wear and tear it saves could add years to the end of their careers.

“We are expanding. The age will start moving up a little bit further up and players’ careers will definitely be longer,” Anderson said. “The sort of normal distribution of playing age will begin to move forward and that experience within the squad will be key.’

Consider Wednesday’s semifinalists. In its quarterfinal win, Argentina used six players older than 32 and two — Messi and defender Nicolas Otamendi — who are over 38. The spine of England’s team runs from goalkeeper Jordan Pickford through defender John Stones to striker Harry Kane, who are all 32.

“We’re coming up with new ways on how to improve and maximizing potential,” Anderson said. “God gave us what we are and it’s maximizing that, not necessarily changing that.”

That knowledge won’t stay in the stadiums and locker rooms for long, expanding to others who choose to adopt the same wellness discipline as professional athletes.

“It cycles down,” Trappe said. “We’re studying that in the lab at a pretty high level. This sort of healthy lifestyle in terms of functionality and extending into our later years and having a higher quality life, there’s data starting to emerge there.

“These types of things are going to trickle into that for sure.”