It’s no surprise that in order to build the hammer wielding physique of Thor, a serious amount of food must be consumed. But it’s not just about quantity. In fact, according to Chris Hemsworth’s nutritionist and personal chef, Sergio Perera, ‘When you’re training to build Thor-worthy muscles, you need to eat well.’

In an interview with, the chef to the Hollywood star detailed the diet that Hemsworth followed in the lead up to Avengers: Infinity War and Avengers: Endgame, and what was put on his plate might surprise a few people.

‘When it comes to building muscle he keeps it very clean with a lot of barbecuing — like meats and vegetables — and keeping it Mediterranean which involves a lot of olive oil,’ said Perera. ‘Obviously the guy is a big boy, he requires a lot of protein for the body he has.’

Hemsworth would start each day with a green smoothie containing leafy greens, fruits, nuts, seeds, fats and sea salt (apparently to aid in electrolyte balance, nerve transmission and glucose metabolism).


Perera also revealed that one of the Extraction star’s favourite foods is good quality beef, which he only tends to eat during daylight hours in order to allow for it to digest. According to Perera, Hemsworth doesn’t eat anything ‘boxed or canned’.

As you’d imagine, Hemsworth’s training is quite intense, which is why he focuses on eating plenty of whole foods, vegetables, lean meats and water.

a person wearing a hat and holding a golf club


Want to know exactly what Chris Hemsworth ate during the filming of Avengers? Check out the below,

Chris Hemsworth’s Daily Diet During Avengers Filming

Day 1

  • 8am – Green power shake with protein
  • 10am – Bowl of yogurt with mixed fresh berries, chia seeds, almonds and honey
  • 12pm – Workout
  • 1pm – Post-workout shake consisting of vegetable protein, ice water, BCAAs and 1g of vitamin C
  • 2:30pm – 8 oz grilled chicken with crispy sweet potatoes and a rocket salad with seeds, nuts and salted apple. Lemon and olive oil dressing on the side
  • 5:30pm – 2 rice cakes with Vegemite, tuna and cherry tomatoes
  • 7pm – 8 oz white fish with grilled mushrooms and a raw broccoli salad
  • 9pm – Half of a small papaya with yoghurt and berries. Magnesium and zinc supplement

Day 2

  • 8am – Green power shake with protein
  • 10am – 3 fried eggs on a slice of wholegrain toast with Vegemite and avocado
  • 12pm – Workout
  • 1pm – Post-workout shake consisting of vegetable protein, ice water, BCAAs and 1g of vitamin C
  • 2:30pm – 8 oz eye fillet (fillet mignon), grilled pumpkin salad with spinach, herbs, cucumber and ½ cup of steamed rice
  • 5:30pm – Chicken and vegetable soup with barley
  • 7pm – 8 oz white fish, leafy green salad with radicchio and balsamic dressing. A side of roasted mixed cruciferous vegetables
  • 9pm – BCAAs with magnesium and zinc supplement

Day 3

  • 8am – Raw cacao and frozen berry shake with coconut oil, chia seeds, dates and vegetable protein
  • 10am – Savoury porridge with olive oil, parmesan and two poached eggs
  • 12pm – Workout
  • 1pm – Post-workout shake
  • 2pm – Sesame chicken salad with leafy greens, sprouts, pickles and ½ cup steamed rice
  • 5pm – A homemade frozen green bar
  • 7pm – 8 oz grilled mahi mahi, grilled asparagus, roasted tomato and a non-dairy Caesar salad
  • 9pm – BCAAs with magnesium and zinc supplement
Headshot of Kate Neudecker

Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.