Nutritionist Sergio Perera’s May 2019 account of Hemsworth’s Avengers preparation used BCAAs after training and before bed, with 1 g vitamin C in a post-workout shake. This is a historical, role-specific plan described by the nutritionist—not a current supplement recommendation or a complete personal stack.
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BCAAs
training days / nightly in the 2019 prep plan · post-workout (1 p.m. shake) and before bed (9 p.m.)
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Vitamin C
1 g · training days in the 2019 prep plan · post-workout, in the 1 p.m. shake
Nutritionist Sergio Perera’s May 2019 Avengers preparation plan says Hemsworth started the day with a large green smoothie containing leafy greens, low-glycaemic fruit, nuts, seeds, fats, a rice/hemp/pea protein blend and a small amount of sea salt. It is a historical film-preparation example, not a current daily routine.
In nutritionist Sergio Perera’s May 2019 Avengers preparation plan, Hemsworth had a serving of a magnesium/zinc supplement in the evening or before sleep. The product, chemical forms and amounts were not stated, and this historical plan should not be treated as a current nightly routine.
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Magnesium/zinc supplement
a serving · nightly in the 2019 prep plan · before sleep (9 p.m. snack and evening supplements)
Hemsworth said he designed Centr Power with trainer Luke Zocchi after years of testing and refining their approach.
About this protocol
Hemsworth said he designed Centr Power with trainer Luke Zocchi after years of testing and refining their approach. For his 2020–21 Thor preparation he described continuing strength training, then moving toward hypertrophy in nine-week blocks with every tenth week as a deload; on rest days he used non-weighted activity such as surfing.
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Strength training
nine weeks training followed by a deload every tenth week during 2020–21 preparation
Sinclair’s own January 2022 podcast gives older exact amounts for morning NMN and resveratrol and corrects an on-air spermidine unit error.
About this protocol
Sinclair’s own January 2022 podcast gives older exact amounts for morning NMN and resveratrol and corrects an on-air spermidine unit error. A July 2026 interview separately records current-status changes: intermittent berberine while pausing metformin, a nattokinase trial, and no longer taking taurine regularly. These are personal experiments, not longevity recommendations.
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ResveratrolProvisional~1 g · Daily · morning, with yogurt or olive oilDetails
Bryan reports a calorie-controlled eating pattern with stated energy and macronutrient targets.
About this protocol
Bryan reports a calorie-controlled eating pattern with stated energy and macronutrient targets. His final-meal timing and its connection to heart rate before bed are now included in his Sleep routine.
Bryan Johnson's current morning supplement and food-supplement stack: Essential Capsules, Advanced Antioxidants, Ashwagandha & Rhodiola, Omega-3, collagen peptides, extra-virgin olive oil, Proferrin and NMN. Proprietary blends remain intact rather than appearing as separately taken ingredients.
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Blueprint Essential Capsules2 capsules · Daily · 5:35 am with breakfastDetails
