How did Chris Evans train for Captain America: The Winter Soldier? Let’s find out.
Chris Evans has played the character of Captain America three times now and for each movie, he has had to train hard for it. In an interview with Train magazine, Evans opened up about his diet and workout for the new film.
Evans said that he had lost weight in between filming "The Avengers" and the latest Captain America movie, so he had to find a way to bulk up his naturally slender frame. A high protein diet was the answer.
"The equation is around 2 grams protein per kilogram of bodyweight," he said.
This is what his daily protein intake looked like:
Breakfast: Porridge, walnuts, raisins, low-fat Greek yogurt, a scoop of protein and maybe sliced banana (generally an hour or two before working out).
Lunch and Dinner: Salad with a protein source (fish or meat) and lots of dark green, leafy vegetables, as well as complex carbs, like brown rice and porridge.
Snack: Fruit, a handful of almonds, lots of shakes.
Supplements: A bit of glutamine, whey protein shakes, branched-chain amino acids, then 500mg supplements of Omega-3, Omega-6 and Omega-9 fatty acids with every single meal to make sure that his joints were functioning well.
"The branched-chain amino acids were basically there to fill the chain of repair of protein. The glutamine was used to stop me going catabolic or burning muscle tissue as energy, and was also good for my immune system," explained Evans.
The protein shakes during the day were regular whey-based shakes containing around 30g protein. But before going to bed he would have a casein protein shake, for slow-release protein overnight.
Physical Training --
In an online interview, Evans said he had to get "as big as possible" before they started filming. Because once you are on the sets, it is very hard to spend a lot of time at the gym and you can feel yourself losing mass.
The training regimen was based on heavyweight/low-rep sets of squats, deadlifts, shoulder press, incline bench presses, weighted dips, and chin-ups. He added gymnastics to this mix, and replaced cardio with circuits because "honestly, for Captain America ... I'm not trying to lose weight, it's all about putting on the muscle."