Chris Hemsworth’s Supplement List – Independent Analysis of What Fuels His Training (2025)
The Stack That Builds Thor’s Power
Chris Hemsworth’s fitness routine goes beyond his tough workout sessions and focuses on keeping his body energized and performing at a high level. His supplement choices play an important role in supporting muscle growth, recovery, and overall energy. The Chris Hemsworth supplement list outlines what he uses to maintain strength and stay in top shape throughout his training.
- Last Updated: October 28, 2025
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The Chris Hemsworth Protein Shake
Building and maintaining a superhero physique takes more than just workouts. For Chris Hemsworth, protein shakes play a key role in helping him recover, gain muscle, and stay energized throughout the day. They are part of his daily routine, supporting both bulking and maintenance phases.
- Type: Primarily plant-based protein powder, though he sometimes includes whey protein depending on his fitness goals.
- Brand: While not officially named, his chef Sergio Perera mentioned that Chris benefits from a blend of rice, hemp, and pea protein. This vegan mix was used during his Thor preparation when he followed an all-vegetarian diet.
- Diet and training use: During training for Thor: Love and Thunder, Hemsworth consumed up to 8–10 meals each day and added a protein shake to every third meal to reach his calorie and protein goals.
- Daily routine: Most mornings start with a green power shake made using plant protein, helping him begin the day with nutrients that support energy and focus. After training, he drinks another shake for recovery, often with added BCAAs or Vitamin C.
- Trainer’s recipe: His trainer Luke Zocchi often prepared a shake using a double scoop of protein, banana, almond butter, two dates, and a small pinch of salt when Hemsworth wanted something lighter than a full meal.
- Pre-workout drink: One of his go-to options before training is a chocolate espresso protein shake made with frozen bananas, oats, espresso, protein powder, cacao, and almond milk. It provides a mix of caffeine, carbs, and protein to power his workouts.
- Versatility: Protein shakes have been part of his nutrition for years. In earlier muscle-building phases, he often used whey protein to pair with his lean diet, especially during intense training schedules.
- Purpose and benefits: These shakes make it easier for him to hit daily protein requirements without constantly eating large meals. His trainer has said they provide a helpful break from solid food while still meeting his nutritional targets.
- Team recommendations: Hemsworth’s team suggests using protein powder to supplement whole-food meals, not replace them. It’s particularly helpful when consuming enough protein through food alone becomes difficult.
Protein shakes are a consistent way for Hemsworth to maintain muscle, recover efficiently, and stay on top of his nutrition goals. They make it possible for him to manage the high demands of training and still perform at his best.
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Branched-Chain Amino Acids (BCAAs)
When Chris Hemsworth trains for physically demanding roles like Thor, recovery becomes just as important as the workouts themselves. To protect his muscles and maintain energy during long training sessions, he relies on BCAAs. These amino acids help his body repair and preserve muscle even during intense calorie-burning periods.
- Supplement type: BCAAs contain three key amino acids — leucine, isoleucine, and valine — that directly aid in muscle recovery and energy support. Hemsworth typically takes them in unbranded powder or capsule form.
- How he uses them: He includes BCAAs before bed and around workouts to boost recovery. His nutrition consultant Sergio Perera mentioned that Chris often had a serving before sleep to help with overnight muscle repair.
- Evening recovery habit: During his Thor training, his schedule included BCAAs at around 9 PM alongside his recovery supplements to promote muscle growth and reduce breakdown.
- Post-workout blend: After workouts, he adds BCAAs to a shake containing vegetable protein, ice water, and 1 gram of vitamin C for faster recovery and hydration.
- Workout hydration: During demanding sessions, he sips on a BCAA drink to prevent muscle fatigue and maintain energy throughout training.
- Reason for use: These amino acids are quickly absorbed by muscles, allowing him to recover faster, build lean mass, and stay consistent with his performance goals.
- Approach to supplementation: His team prefers a simple method and only includes supplements that make a difference. BCAAs remain a steady part of his plan for additional recovery support.
- Training routine link: He also pairs BCAAs with zinc and magnesium before bed to help his body recover fully after long and physically intense training days.
BCAAs became a steady part of the Chris Hemsworth supplement routine during his Avengers and Thor: Ragnarok preparation, especially when he experimented with plant-based diets. He continues to include them to ensure his muscles always have the amino acids needed for strength, recovery, and consistent performance.
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Magnesium & Zinc
After long days of training and performing demanding physical routines, recovery is one of Chris Hemsworth’s top priorities. To support muscle repair and improve sleep quality, he takes magnesium and zinc before bed. These two minerals play an important role in helping his body relax and recover fully overnight.
- Supplement combination: Magnesium and zinc are often taken together as part of a nighttime recovery mix. In Hemsworth’s case, it’s believed he may use a magnesium–zinc supplement similar to a ZMA formula, which also includes vitamin B6.
- Possible brand connection: While he hasn’t confirmed a specific brand, his long-standing partnership with Swisse makes it likely he uses their magnesium and zinc products, as both are featured in their range.
- Timing of use: This mineral blend is taken each night before sleep. Hemsworth’s nutrition consultant Sergio Perera has explained that the nighttime combo helps aid muscle recovery, calm the body, and lower the buildup of lactic acid after training.
- Daily inclusion: His Thor meal plans list magnesium and zinc supplements at around 9 PM, typically after his final snack and before sleep. This routine has remained consistent across several of his preparation phases.
- Additional pairing: Along with these two minerals, Hemsworth also takes BCAAs at night, creating a recovery stack that supports both muscle repair and hormone balance.
- Purpose of magnesium: Known to relax muscles and the nervous system, magnesium helps improve sleep and reduce post-training tension.
- Purpose of zinc: Zinc supports muscle tissue repair and contributes to maintaining natural testosterone levels, which is important during intense physical training.
- Recovery and rest benefits: Together, magnesium and zinc are used to reduce soreness, improve sleep depth, and enhance overnight muscle rebuilding.
- Supplement style: Hemsworth may take a ZMA supplement at night to naturally boost recovery and support testosterone production.
Including magnesium and zinc as part of his nightly recovery has become a standard part of Hemsworth’s supplementation approach. His team views it as an effective way to relax the body, reduce next-day soreness, and maintain strength levels during demanding workout phases. Used alongside BCAAs, this combination has become a trusted part of his recovery stack whenever he’s preparing for major roles.
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Vitamin C
To keep up with the stress of intense training, Chris Hemsworth includes Vitamin C in his supplement routine for added immune support and recovery. It’s one of the simplest supplements in his stack but plays a key role in helping his body handle the demands of heavy workouts and long filming schedules.
- Supplement type: Vitamin C is an antioxidant that supports the immune system and helps the body repair after exercise. Hemsworth takes it in a high-dose form of around 1 gram, which is significantly higher than what most people get from food.
- Form used: It’s likely that he uses a basic Vitamin C powder or tablet that’s added to his post-workout shakes.
- Timing and use: He takes Vitamin C immediately after training. His post-workout shake, prepared as part of his Centr/Boss Hunting meal plan, includes vegetable protein, ice water, BCAAs, and 1 gram of Vitamin C.
- Purpose of supplementation: The addition of Vitamin C after workouts is likely intended to provide antioxidant support, helping the body manage the oxidative stress created by intense training.
- Recovery and repair: Vitamin C helps reduce free radical buildup, supports collagen production, and strengthens connective tissue, which is valuable during high-volume training.
- Immune health benefits: During his Thor: Love and Thunder preparation, Hemsworth’s demanding schedule and high-calorie diet required strong immune support. Vitamin C helps his body recover efficiently while reducing fatigue from back-to-back training sessions.
- Nutritional balance: Since his meal plans are heavily focused on protein and complex carbs, Vitamin C helps fill any nutritional gaps that might occur from eating fewer fruits during training periods.
Including Vitamin C in his post-workout shake gives Hemsworth an easy way to boost recovery, strengthen his immune system, and keep his body performing at its best during intense training and filming schedules.
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Pre-Workout Caffeine
Before intense training sessions, Chris Hemsworth prefers to get his energy boost from real food instead of packaged supplements. His go-to pre-workout comes in the form of espresso smoothies that combine caffeine, carbs, and protein for a balanced and natural energy source.
- What it is: Hemsworth’s pre-workout drink is a homemade espresso smoothie made with real coffee rather than a commercial pre-workout powder. It combines caffeine for focus, carbohydrates for energy, and protein for steady performance.
- Recipe and ingredients: One of his favorite versions is a chocolate espresso smoothie that blends ice, frozen bananas, oats, protein powder, coconut espresso, cacao, and almond milk. The result is a creamy, mocha-style drink that provides energy and nutrients before training.
- How it’s used: Instead of relying on stimulant-heavy pre-workout products, he blends this shake before workouts to get a caffeine kick along with sustained energy from carbs and protein. The balance helps prevent fatigue during long sessions.
- On-set adjustments: During Thor: Love and Thunder filming, when he was eating every two hours, his trainer Luke Zocchi sometimes prepared simpler versions using protein and natural sugars like dates to keep him energized between meals.
- Performance purpose: Caffeine sharpens focus and increases alertness, while the mix of carbs and protein supports both endurance and muscle recovery. This natural combination allows Hemsworth to train at a high level without depending on synthetic supplements.
- Training approach: While many athletes use pre-workouts with ingredients like beta-alanine or citrulline, Hemsworth’s team keeps things simple and prioritizes food-based energy sources that align with his overall fitness philosophy.
Hemsworth’s espresso smoothies highlight how natural ingredients can provide powerful results. They give him sustained energy, mental focus, and muscle support while avoiding the crash that often comes from artificial pre-workout formulas.
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Multivitamin
With intense workouts, demanding film schedules, and strict diets for roles, Chris Hemsworth makes sure his nutrition stays balanced. A daily multivitamin helps him fill potential nutritional gaps and maintain energy, immunity, and overall health throughout his training and filming routines.
- Supplement choice: Hemsworth uses Swisse Men’s Ultivite, a high-potency multivitamin containing over 50 nutrients designed to support men’s daily nutritional needs.
- Brand partnership: He has been the Global Brand Ambassador for Swisse Wellness since 2019, actively promoting the importance of wellness and daily nutrition through their campaigns.
- Daily use: While he hasn’t shared specific details about his dosage, it’s likely he takes one multivitamin with a meal each day, consistent with how Swisse Ultivite is typically used.
- Purpose and benefits: The multivitamin acts as nutritional “insurance,” ensuring he gets all essential vitamins and minerals such as B, C, D, E, zinc, and selenium, even when his diet is restrictive or protein-heavy during bulking.
- Training support: During periods of heavy training, it helps maintain energy, supports immune health, and keeps him from feeling fatigued while managing long workout schedules and high-calorie diets.
- Swisse philosophy connection: Swisse promotes the idea of “getting the basics right,” which aligns closely with Hemsworth’s approach to health and wellness. He emphasizes that living healthier and happier comes from small daily habits, like taking vitamins consistently.
- Balanced approach: His trainer Luke Zocchi, who co-authored a fitness and diet book, also supports the idea of a daily multivitamin as part of covering nutritional bases, reinforcing the importance of recovery, rest, and proper eating.
- Personal lifestyle link: Hemsworth has spoken about the connection between training right, eating mindfully, and maintaining overall wellbeing, which fits with Swisse’s message of healthy living.
Hemsworth’s partnership with Swisse shows his focus on consistency and simplicity in daily wellness. Taking a multivitamin like Swisse Men’s Ultivite helps him stay on top of his nutrition, ensuring his body gets the essentials it needs to perform, recover, and stay balanced during the physical demands of acting and training.
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Creatine Monohydrate
Building muscle for roles like Thor required Chris Hemsworth to follow a demanding training and nutrition plan. While he hasn’t directly stated that he takes creatine, his noticeable size increase during major film preparations suggests it was likely part of his performance routine.
- Supplement type: Creatine monohydrate is a well-researched compound known to improve muscle strength, power, and endurance. It’s widely used by athletes to enhance training performance and recovery.
- Brand and form: Hemsworth hasn’t endorsed any creatine brand, but if he used it, it was likely a simple micronized creatine powder mixed into his shakes. This form dissolves easily and is a common choice for daily supplementation.
- Possible use: During preparation for Thor: Love and Thunder, Hemsworth gained around 10 kilograms of lean muscle through high-calorie meals, intense resistance training, and what’s believed to be creatine support. His nutrition and fitness approach aligns with how creatine is typically used during muscle-building phases.
- Trainer’s perspective: Luke Zocchi, his longtime trainer, has commented that supplements like creatine can help only after training and nutrition are well established. He views it as a small addition to a solid foundation rather than a key driver of results.
- Dosage and timing: If creatine was part of his plan, he likely took about 5 grams daily, often after workouts. Mixing it with his post-lifting shake containing protein, BCAAs, and vitamin C would make sense for maintaining energy and muscle recovery.
- Performance benefits: Creatine helps muscles restore ATP levels, which supports power output during intense lifts and promotes better recovery. It can also aid hydration and give muscles a fuller look, both helpful when training for a role that demands a bigger, stronger physique.
- Diet link: Hemsworth’s progress has been largely credited to his massive calorie intake and disciplined training. Creatine likely served as a steady support, helping sustain his performance and strength throughout long periods of physical preparation.
Creatine might not be the star of Hemsworth’s supplement stack, but it likely played a supportive role in his strength-building process. Used alongside proper nutrition and consistent training, it adds that extra layer of performance support that fits perfectly with his demanding fitness goals.
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Omega-3
Chris Hemsworth’s nutrition approach often emphasizes getting nutrients directly from food rather than relying heavily on supplements. Omega-3s are a perfect example of this, as he ensures consistent intake through whole foods that naturally support recovery, heart health, and performance.
- How he gets it: Hemsworth hasn’t mentioned taking fish oil or omega-3 capsules. Instead, he includes omega-3-rich fish like salmon and tuna in his regular diet, giving him a steady supply of these essential fats.
- Why it matters: Omega-3 fatty acids help manage inflammation, support joint and heart health, and aid recovery after intense training. Since Hemsworth’s meal plans are carefully structured, these benefits are already built into his daily nutrition.
- Supplement use: Because he consistently eats oily fish, there’s no confirmed need for an additional omega-3 supplement in his routine. His balanced diet appears to provide enough of these healthy fats naturally.
- Possible exceptions: During periods when Hemsworth followed a vegan or plant-based diet, such as while preparing for Avengers: Endgame, he may have considered omega-3 from plant or algae oil sources, though this hasn’t been officially confirmed.
Hemsworth’s diet shows that supplements aren’t always necessary when nutrient-rich foods are prioritized. His consistent intake of omega-3s from fish helps maintain recovery and performance, aligning with his overall food-first approach to health and fitness.
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Green Supplements Powder
Chris Hemsworth focuses on energizing his body with nutrient-dense meals rather than relying too heavily on supplements. His diet already includes a wide variety of greens and superfoods, but he may occasionally use a greens powder as backup support during travel or demanding work periods.
- Natural food focus: His meals are filled with vegetables and fruits like spinach, broccoli, and berries. These provide essential vitamins, minerals, and antioxidants to keep his energy levels high and support recovery.
- Smoothie additions: In the mornings, Hemsworth often blends smoothies that are packed with greens and superfoods. These nutrient-rich shakes naturally serve the purpose of a greens powder, helping him stay consistent with his nutrition.
- Supplement use: While not confirmed, it’s likely that Hemsworth may use a greens supplement when his diet lacks fresh produce, such as during busy filming schedules or travel. A concentrated greens powder can help fill small nutritional gaps in these situations.
- Fresh food priority: Because Hemsworth often travels with his personal chef, who prepares veggie-packed meals, greens powder serves more as a convenient option than a daily necessity. His approach shows a clear preference for getting nutrients from whole foods first.
Hemsworth’s use of greens powder appears to be occasional and practical, supporting his already balanced diet when whole food options are limited. This approach reflects his focus on consistency, natural nutrition, and keeping his supplement use simple.
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Probiotics
Chris Hemsworth’s approach to wellness extends beyond fitness and nutrition—it also includes keeping his gut health in check. Rather than relying heavily on supplements, he focuses on foods that naturally support digestion and balance.
- Diet-based approach: Hemsworth hasn’t spoken about taking probiotic pills, but he maintains gut health through food. His regular snacks often include Greek yogurt, which provides live cultures that promote a healthy gut environment.
- Food sources: Along with yogurt, his meals include fiber-rich foods that help digestion and support the growth of good bacteria. This focus on whole foods helps keep his digestive system running smoothly.
- Brand connection: As a Swisse ambassador, Hemsworth helped promote their “Ultibiotics” probiotic range, which focuses on inner balance and digestive wellness. It’s not confirmed that he personally uses the product, but his involvement shows his support for maintaining gut health.
- Occasional use: With his high-calorie diet and demanding training, probiotics could easily fit into his plan if digestive issues ever arose. However, his main strategy centers on dietary fiber and yogurt as natural sources of probiotics.
Hemsworth’s gut health routine highlights how balanced eating can often replace the need for heavy supplementation. His preference for yogurt, fiber, and real food shows a simple way to maintain digestive balance while supporting overall wellness.
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Electrolytes
Maintaining hydration is an essential part of Chris Hemsworth’s supplement routine. Instead of relying heavily on powders or tablets, he focuses on natural ways to keep his electrolytes balanced throughout the day.
- Simple hydration strategy: Hemsworth’s team prioritizes electrolyte balance to support muscle function and recovery. He adds a small amount of sea salt to his morning smoothies to help maintain sodium levels and support nerve and muscle activity.
- Mineral intake: This simple addition helps replenish key minerals lost during intense training sessions, ensuring proper hydration and energy metabolism.
- Everyday habits: Drinking plenty of water is a constant part of his day. Combined with balanced meals, this approach keeps his hydration steady without needing complex supplements.
- Natural balance: Although no specific electrolyte powder is confirmed, it’s possible that Hemsworth uses basic mineral sources such as magnesium in the evenings and salted smoothies in the mornings to maintain electrolyte stability.
Hemsworth’s hydration approach shows how simple methods can be just as effective as specialized supplements. Using natural ingredients like sea salt and magnesium helps him stay hydrated and perform at his best during demanding training sessions.
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References
Image Reference:
Chris Hemsworth by Gage Skidmore, taken at the 2024 San Diego Comic-Con International in San Diego, California. Licensed under Creative Commons Attribution-Share Alike 3.0. (Photographed on July 25, 2024.)Chris Hemsworth’s Diet Is Wild
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