Loading page…

Chris Hemsworth | My Protocol

Chris Hemsworth

MyProtocol AI researched and structured this profile from cited public material.

Actor and Centr founder

Chris Hemsworth is an Australian actor and the founder of Centr. These entries separate his own account of strength training from a 2019 Avengers preparation meal and supplement plan described by his nutritionist, rather than presenting either as a permanent everyday routine.

𝕏

Not managed by Chris Hemsworth Claim profile

Protocols

✦SupplementMyProtocol AI researched and structured this protocol from cited public material.

Daily supplements

Date of record:: 5 May 2019

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.

BCAAs

training days / nightly in the 2019 prep plan · post-workout (1 p.m. shake) and before bed (9 p.m.)

Vitamin C

1 g · training days in the 2019 prep plan · post-workout, in the 1 p.m. shake

Open protocol

✦WellnessMyProtocol AI researched and structured this protocol from cited public material.

Morning routine

Date of record:: 5 May 2019

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.

Green smoothie with rice, hemp and pea protein

8 a.m., every morning

Sea salt in the morning smoothie

small amounts · in the 8 a.m. smoothie

Open protocol

✦SleepMyProtocol AI researched and structured this protocol from cited public material.

Sleep

Date of record:: 5 May 2019

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.

Magnesium/zinc supplement

a serving · nightly in the 2019 prep plan · before sleep (9 p.m. snack and evening supplements)

Open protocol

✦TrainingMyProtocol AI researched and structured this protocol from cited public material.

Training

Date of record:: 12 May 2021

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.

Strength training

nine weeks training followed by a deload every tenth week during 2020–21 preparation

Open protocol

✦Training

Training Protocol

Hemsworth's evolved fitness: functional strength with trainer Luke Zocchi, increased cardio/endurance post-APOE4 discovery, plus surfing as mindfulness.

Strength training (Centr Power)

~1 hour max · 6 days/week (bulking) or 4x/week (maintenance)

Functional fitness (climbing, wood chopping, real-world movements)

Varies · Regular

Cardio & endurance (increased post-2023)

2+ hours/week · Regular

Surfing

Varies · Regular

Open protocol

✦Nutrition

Nutrition Protocol

Hemsworth's diet: high-protein 6 meals/day when bulking, shifted to veggies and fish emphasis post-Limitless, plus intermittent fasting.

High-protein, 6 meals/day (bulking)

~450 cal/meal, 30-40% protein · Every 2-3 hours

Veggies and fish emphasis (post-Limitless)

Plant-forward with wild fish · Daily

Morning green shake

Green power shake with protein · Morning

Time-Restricted Eating

No eating before midday · 3x/week minimum

Supplements: BCAAs, Vitamin C, Magnesium/Zinc

BCAAs in shakes, 1g Vit C, Mag/Zinc at 9pm · Post-workout + before bed

Open protocol

✦Wellness

Brain Health & Wellness

Hemsworth's APOE4-driven wellness overhaul: ice baths, sauna, meditation, breathwork, and nature immersion for Alzheimer's risk reduction.

Cold Exposure

Full immersion · 3x/week, mornings

Cold Exposure

Last 30 seconds of every shower · Daily

Sauna

20 min at ~175°F (80°C) · Regular

Meditation

Mindful meditation · 3x/week+

Breathwork

Varies · Regular, under pressure

+2 more interventions

Open protocol

MyProtocol

Real protocols from the people who live by them.

Explore

Protocols
Training
Nutrition
Sleep

Account

Sign in
Join waitlist