Here's Why You Probably Shouldn't Eat Like Chris Hemsworth
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There’s no denying that Chris Hemsworth is jacked—even beyond his Thor days.
But what may surprise you is that it wasn't until after Thor that Hemsworth began to get tight on his diet. As the actor told us back in 2019, "Then really over the last year or so, I changed up a lot of my training and nutrition program and it’s the best I’ve ever felt."
The guy's not lying.
If you check out recent posts on Hemsworth's Instagram, you’ll find photos and videos of his hardcore workouts, as well as on his health and fitness app Centr, which integrates mind and body through a workout, diet, and lifestyle plan that advertises weight loss and weight management.
The man is a walking symbol of a life (and side hustle) dedicated to fitness.
Admittedly, Hemsworth workout regimen and diet are strict (it takes work to stay this fit), and, for that very reason, that strictness may lead you to wonder: Is the way Hemsworth eats healthy and feasible long-term?
Because we had the same question, we turned to a dietitian for her thoughts. Just in case you were interested in eating like Hemsworth, it's probably a good idea to know if it's safe to put your body through something similar.
And even if you don't plan on actually eating like Hemsworth, honestly, we get it if you're just curious.
So let's take you through with Chris Hemsworth, actor and wellness guru, eats for breakfast, lunch, and dinner (and then some).
What does Chris Hemsworth eat?
Right upon waking up, Hemsworth reaches for something to put in his stomach. “He starts his day with a large plant-based shake, using a variety of whole plant foods like produce and seeds as well as plant based protein, but then has a more full breakfast a couple of hours later,” says Kelly Jones, R.D.
And he eats about two hours prior to working out to make sure he’s digested but also adequately fueled.
His breakfast has a good mix of protein, fiber, and complex carbs. Hemsworth tends to include three eggs with toast or a wrap and some vegetables, but he may also go for savory oatmeal with eggs as another option, too.
And snacking is totally allowed.
Hemsworth snacks regularly on foods such as yogurt and berries, another plant-based protein shake, and crackers and Vegemite (an Australian staple). His plan also lists frozen vegetable popsicles (yum?), beef jerky, and dried fruit at go-to snacking options to settle his hunger.
His chef does mention that he includes substantial red meat, usually at lunch, but sometimes at dinner as well, along with vegetables and starches such as a baked potato or rice, says Jones. And before bed he’ll also take BCAAs, along with zinc and magnesium, along with another snack to keep hunger at bay until morning.
Is it healthy, though? Here are the pros and cons.
The downsides of eating like Chris Hemsworth
“The quantity of food Chris is consuming is that of an athlete, rather than the average male, so it’s important to keep this in perspective,” Jones says.
Plus, consider all of the prep work that would be involved in eating substantial freshly prepared meals and snacks six times per day, without repeating meals over the course of the week. It can become overwhelming and stressful, which certainly doesn't benefit health.
His portions of proteins also seem high depending on the sources that discuss his diet. For example, “three chicken breasts greatly exceed the amount of protein that can be used for muscle repair at a time, and it's a slow, inefficient conversion of protein to energy,” she explains.
He'd definitely benefit from smaller protein portion sizes and increased intake of starches, she says, but if you are trying to cut back on carbs, you could simply reduce the protein portion and keep the starch portion as is. This is especially true if your activity level and muscle mass are lower than his, as well.
It’s also important to note that Hemsworth is only asking a chef for diet advice rather than a registered dietitian. “While not everyone has the same resources, I would recommend that a celebrity like him be working with both a dietitian and a chef who can collaborate, or a dietitian who is also trained as a chef,” Jones suggests.
The upsides of eating like Chris Hemsworth
He does eat a good amount of plants. The inclusion of plant-based shakes in the morning is a good way to help balance the meat intake out, and he eats more fruits and vegetables compared to the average man. “This delivers antioxidants to help protect cells from damage and protect them with stress and age,” Jones says.
What’s more, he is getting probiotics and prebiotics to benefit the gut and keep immunity functioning well. “His frequent intake of yogurt is great to support gut health, along with the prebiotics he is getting from fruits, vegetables, whole grains, nuts, and seeds,” she says.
And he doesn’t fear carbs, but rather uses complex ones as fuel for his workouts. “I appreciate that he includes whole grain toast, wraps, and starches such as rice and potatoes, since they energize physical activity and support healthy muscle growth, too,” she adds.
Those carbs are useful for his rigorous activity level. “His workouts have a functional training focus and incorporate whole body movements, which is important to support not only muscle growth and maintenance but also healthy bones,” she says. And both will aid in maintaining independence with age.
And lastly, if you are going to go on a strict diet, make sure you find the formula that works.
“His chef has also mentioned that a lot of trial and error has gone into developing his ‘go-to’ prep plan and as a sports dietitian, I always recommend trial and error to my clients and audience when they're altering habits to reach their goals,” she says.
Everyone is different and the first thing you try may not be the best for your body, so if you’re curious, try out this plan, but if it doesn’t work then go for something else.
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