To have a toned body, actor Henry Cavill drinks whey protein, works out 4 to 6 times a week and gets 8 hours of sleep.

Known as the actor who plays Superman with the closest appearance to the original, actor Henry Cavill has a healthy, balanced body. The British actor confided that he was bullied as a child because he was too fat.

After receiving many insults about his appearance, the “Iron Man” was determined to change his appearance to become more confident. At the age of 40, he still maintains his form and is strong enough to play many diverse action roles.

The actor once shared about his training and diet regimen. He said that he works out 6 days a week, with different exercises depending on the time, supporting each muscle group. He started with legs, then chest muscles, followed by triceps and calves. The following days he worked out his back and biceps.

To control his weight and burn fat, Cavill shares that he likes to do cardio on an empty stomach. He usually wakes up in the morning, drinks coffee and works out for half an hour.

Henry Cavill dons a red cape, transforming into Superman has become an icon of superhero movies. Photo: Warner Bros

Research published in the British Journal of Nutrition shows that fasted cardio training leads to higher fat oxidation than post-meal training. This is the stage of breaking down fatty acids to reduce body fat.

For muscle exercises, Cavill has the support of personal trainer Dave Rienzi, who has worked with actor Dwayne Johnson. Rienzi said that the gym equipment suitable for Cavill and people with his body type is dumbbells. Weight training exercises help build and maintain muscle, while stabilizing joints to reduce stress, reducing the risk of injury.

Cavill often uses shakes with protein powder in the morning. He especially likes to use pure whey protein, which is filtered to almost completely remove the lactose in milk, making the protein absorbed into the body faster.

A 2020 study found that whey protein combined with resistance training increases muscle mass, which can change body composition.

Cavill also often uses caffeinated drinks before training. According to a review from the Journal of the International Society of Sports Nutrition, caffeine has the effect of improving muscle endurance and strength, increasing cognitive function.

In a recent Instagram post, Cavill talked about two supplements he often takes in the morning, which are thermogenic drinks, which help increase fat burning – losing weight more strongly and effectively.

Cavill has a very simple diet, starting the day with a two-part breakfast. First, he drinks a can of protein shake, including a scoop and a half of pure protein, a cup of oats and a handful of berries. The food portion consists of an omelet with ham.

The second and third meals of the day both include chicken, curry sauce. The fourth meal he eats about 113 grams of beef and sweet potatoes. Before bed, he takes two scoops of protein powder. On cheat days, he enjoys stuffed pizza.

Actor Henry Cavill. Photo: Henry Cavill

Cavill aims for eight hours of sleep despite his busy schedule. According to the National Sleep Foundation, seven to nine hours of sleep a night is ideal for good health. However, researchers say people should adjust based on their individual lifestyle. Getting enough sleep can help you have a strong immune system, a healthy heart, increased productivity, reduced anxiety, and increased self-confidence.