The best running routes in each capital city
If you find yourself in a new city, here’s a run to get you started
We spoke to his nutrition consultant and Centr contributor, Sergio Perera, about what the Aussie actor typically eats in a day.
For the first meal of the day the Avengers star has a few go-to staples, all with a solid mix of carbs, protein and healthy fats.
“A breakfast can be a hearty green shake with partially cooked and raw vegetables, fats, low glycemic fruits and seeds, to a plate of poached or fried eggs on grain toast, or a big salad,” Sergio says.
RELATED: Chris Hemsworth’s Green Super Smoothie Recipe
The timing of meals depends on his goals, Sergio explains.
“We can go anywhere from every two to three hours to even intermittent fasting but we always make sure he consumes some form of nutrient in a liquid or whole food form and plenty of water,” he adds.
For lunch, it’s often a hearty salad chock full of roasted vegetables, raw vegetables, leaves and herbs plus some pieces of lean beef, chicken or lamb.
“When his goal is to add on more muscle, we had small amounts of grains such as steamed rice, potato and hearty breads or oats,” Sergio says.
“For dinner we do the same but swap the meat for any kind of fish, lots of cruciferous vegetable and fats,” Sergio says. “We stay away from grains at night unless he trains later in the day.”
RELATED: The 10 Fitness Commandments Chris Hemsworth Swears By
“If he is hungry an hour prior to his workout, he may have a green shake or a bowl of yogurt and berries. If not he will have a concoction mixed in water made up of BCAAs and vitamin C,” Sergio says.
“We follow this with a post workout drink which contains cold water, a protein powder (his is vegetable-based), another dose of BCAAs and vitamin C. An hour later he consumes a whole food meal high in protein and good fats with some complex carbohydrates.”
More From
If you find yourself in a new city, here’s a run to get you started
In 2016, Trent Knox founded the 440 Run Club, a group who meet each Saturday morning at 5am at Sydney’s Bronte beach. While the club has been pivotal in Knox’s sobriety journey, this year he began training for events like the Sydney Marathon and fell in love with running all over again
We’ve answered all your most pressing questions about the fitness trend of the moment
The ultrarunning coach has perfected the science of preparing runners for the mental anguish and physical suffering that awaits them
The 42.2k is a bucket-list feat for many and a goal for most serious runners. Here, Australian marathon record holder Brett Robinson reveals the key to running a race you’ll never forget
The physical stress of a marathon reaches its zenith when you hit the dreaded wall. Here’s how to get over the hump
Looking for reasons to lace up? From a longer, healthier life span to greater mental clarity, there’s no shortage of reasons to start pounding the pavement
Whether you’re training for a marathon or just trying to improve your 5K time, strength training can help unlock your full running potential