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Elizabeth Olsen has already proved her mettle as a kickass superhero in four Marvel superhero blockbusters, but for her appearance in “Avengers: Infinity War,” she set out to get seriously strong.
The 29-year-old actress, who is renewing her role as the Scarlet Witch, worked with nutritionist Dr. Philip Goglia to achieve a more chiseled body for the film (which is out May 4). According to Dr. Goglia, Olsen was really focused on getting the right muscle definition, and she made sure to eat plenty of food to fuel her workouts.
“She was focused on body composition,” Dr. Goglia, founder of G-Plans, told People. “Fat is light and fluffy and takes up a lot of room, and muscle is dense and doesn’t take up a lot of room at all. She wanted to be dense, heavy and athletic, and she just really nailed it.”
The celebrity nutritionist, who also worked with Don Cheadle for the film, noted that Olsen had a specific look in mind: “This newest ‘Avengers’ movie, she was more about muscularity,” he says. “More stomach and shoulder shape, a better V shape in her back and a much tighter waist and shoulder differential.”
The A-Lister Got Some Major Sleep
While Olsen is no stranger to the gym, doing everything from boot-camp workouts to yoga five to six times a week, Dr. Goglia emphasizes how important sleep and nutrition are when it comes the process of losing fat and gaining muscle.
“The training is great, but the important thing to remember about training is that it makes you weaker, it doesn’t make you strong,” he says. “Training is inflammatory: It breaks you down. The other pieces are what make you stronger, and that’s the kitchen and the bedroom. So you’ve got to make sure your kitchen is in order and you’re getting enough sleep.”
And She Ate Constantly
It turns out that there is nothing magic about Olsen’s meal plan. Dr. Goglia says that she ate seven to eight meals a day, with no gluten, dairy or yeast. She would kick off a typical day with a teaspoon each of almond butter and jam before heading to the gym. Then she wouldd have a protein shake or eggs for breakfast and chicken or fish with vegetables for lunch. Throughout the day, she would munch on fresh fruit, vegetables and hard-boiled eggs. Totally doable, right?
For dinner, Olsen would have another meal of fish and veggies. Fatty fishes like salmon, sea bass, black cod or arctic char were her go-tos, especially at dinner, because they help to “promote deep sleep and hormone release,” Dr. Goglia explains.
And if Olsen was craving a snack in the evening she would either have a spoonful of honey or blackstrap molasses for iron.
“[Iron] shuttles oxygen to the red blood cell count to create more energy for the morning and better endurance capacity,” Dr. Goglia says. Bonus: It also boosts your immune system.
Olsen’s dairy-, gluten- and yeast-free diet may be hard to adopt without the help of a nutritionist, but that doesn’t mean you can’t take a few notes from her regimen. Keeping it low-carb (by reducing your carb intake to anywhere between 20 to 150 grams a day) and high-protein could help to keep your hunger at bay, thereby helping with weight loss.
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Hoku Krueger is a freelance writer who specializes in mental health, wellness and pop culture.