Elizabeth Olsen is already an motion film professional with two Avengers films and two Captain America movies underneath her belt, however she needed to get even stronger for Avengers: Infinity Conflict.

The actress, who performs the Scarlet Witch within the movie, out on Might 4, labored with nutritionist Philip Goglia to lose physique fats and add muscle.

“She was centered on physique composition,” Dr. Goglia, celeb nutritionist and founder of G-Plans, tells PEOPLE. “Fats is gentle and fluffy and takes up numerous room, and muscle is dense and doesn’t take up numerous room in any respect. She needed to be dense, heavy and athletic, and she or he simply actually nailed it.”

Olsen, 28, additionally had a selected look in thoughts for her physique form.

“This latest Avengers film she was extra about muscularity,” Dr. Goglia says. “Extra abdomen and shoulder form, a greater V-shape in her again and a a lot tighter waist and shoulder differential.”

And Olsen was doing loads of exercises and coaching for the action-packed movie, however Dr. Goglia emphasizes that diet and sleep is the important thing to a greater physique composition, not train.

“The coaching is nice, however the necessary factor to recollect about coaching is that it makes you weaker, it doesn’t make you sturdy,” he says. “Coaching is inflammatory: it breaks you down. The opposite items are what make you stronger, and that’s the kitchen and the bed room, so that you’ve bought to verify your kitchen is so as and also you’re getting sufficient sleep.”

For Olsen, that meant seven to eight meals a day, with no gluten, dairy or yeast. She would begin out the day with a teaspoon every of almond butter and jam earlier than coaching, after which observe that with a protein shake or eggs and greens for breakfast, fish or rooster for lunch and greens and one other fish for dinner, with snacks of contemporary fruit, greens and hard-boiled eggs all through the day.

Dr. Goglia says fatty fishes like salmon, sea bass, black cod or artic char are finest, particularly at dinner, to “promote deep sleep and hormone launch.” And for a nighttime snack, he had Olsen consuming a spoonful of honey or blackstrap molasses for iron.

“It shuttles oxygen to the crimson blood cell depend to create extra power for the morning and higher endurance capability,” he ss.

Dr. Goglia additionally labored with Don Cheadle for the film, and he says Cheadle, Olsen and the remainder of the solid at all times does a unbelievable job with their diet.

“We get any of those Marvel of us in — from Chris Hemsworth to Chris Evans — they usually method meals identical to any of my professional athletes would,” he says. “They’re nice — they don’t stray.”