Anthony Mackie has been a prominent member of the Marvel Cinematic Universe for nearly a decade. He made his first appearance in 2014 Captain America: The Winter Soldier, where his character would become a close friend and trusted ally to Steve Rogers (Chris Evans), the former Captain America. The role was then passed on to Mackie’s Sam Wilson character in The Falcon and the Winter Soldier series that premiered on Disney+ in 2021. The actor makes his feature film debut as Cap in the fourth installment in the franchise, Captain America: New World Order.
Of course, becoming one of the faces of the MCU can’t be easy. During a sit-down with Men’s JournalMackie shared his workout and diet routine ahead of production, which is set to begin sometime in 2023. He says he can “eliminate all the bad stuff” while avoiding carbs.
“The most important thing is diet. I go to a lean protein and vegetarian diet of fish, chicken and turkey with various vegetables,” he explains. “I don’t really need carbs for energy. I already have a lot of energy. So I just throw out all the bad stuff.” Mackie continues, “I’ll do that for three months — eating five to six meals a day so I can get some volume on my frame. Then I’ll load up on carbs for about a month.”
It may sound easy for the actor, but his six meals a day might be too much for someone who isn’t one of the world’s most prominent superheroes. Although, of course, the idea of a strict diet sounds a little better when you’re starring in some of the highest-grossing movies in the world.
There are high expectations of Captain America
Mackie is aware of the certain expectations of superheroes, especially after replacing Chris Evans in the role of Captain America. However, he says his workouts aren’t much different from when he was The Falcon, and he focuses on core strength for when the inevitable shirts-off scene. “I’ve always been super strong. Of all the flying stuff, there are times when I have to stay in a plank for a long time, pull myself up or throw my feet under me,” he says. “So core strength is always the foundation of my workouts. That’s what really matters, you know, because everyone in the audience is waiting for that scene when you take your shirt off. [Laughs] You must have your cores and your caps ready!”
Of course, there is some pressure surrounding Mackie as he takes on one of the most beloved roles in Marvel. However, the 44-year-old actor has proven himself over the past eight years in the MCU, where he has starred in six films to date, and his Disney+ series focuses on his character. If anyone could be the next Captain America, it’s Anthony Mackie. The actor is ready to prove it when Captain America: New World Order will hit theaters on May 3, 2024.