How to Eat & Train Like a Centurion

How to Eat & Train Like a Centurion
Centurion Labz
Centurion Labz

How to Eat & Train Like a Centurion

Creating a modern diet and workout routine inspired by ancient Centurions requires a blend of historical insights and contemporary fitness and nutritional science. The ancient Roman Centurions were elite commanders known for their physical prowess, discipline, and leadership in the Roman army. Their training would have been rigorous, focusing on endurance, strength, and combat skills, while their diet was pragmatic, designed to sustain their energy and strength.

Modern Centurion Diet Plan

1. Macronutrient Balance:
  • Protein: High intake for muscle repair and growth. Sources include lean meats, fish, eggs, and plant-based options like lentils and beans.
  • Carbohydrates: Sufficient carbs for energy. Whole grains, fruits, vegetables, and legumes should be the primary sources.
  • Fats: Healthy fats for joint health and hormone production. Nuts, seeds, avocados, and olive oil are ideal choices.

2. Meal Frequency:

  • Eat 4-6 smaller meals a day to ensure a steady supply of energy and nutrients for muscle recovery and growth.

3. Hydration:

  • Ample water intake is critical, especially given the intense physical training.

4. Supplements:

  • Essentials like Vitamins, Omega-3 fatty acids, and a protein supplement, if needing additional dietary protein.
  • Other premium supplements that help you train at your peak performance should be considered, such as pre-workouts that increase energy, aggression, and power in the gym.

5. Avoid Processed Foods:

  • Focus on whole, unprocessed foods to maximize nutrient intake and maintain energy levels.

Modern Centurion Workout Routine

1. Strength Training:

  • Focus on compound movements like squats, deadlifts, bench presses, and overhead presses.
  • Train 4-5 days a week, focusing on different muscle groups each session.

2. Power and Plyometric Training:

  • Include exercises like box jumps, kettlebell swings, and medicine ball throws to build explosive power.

3. Endurance Training:

  • Incorporate running, rowing, or cycling for cardiovascular health and endurance. Include long steady-state sessions as well as high-intensity interval training (HIIT).

4. Combat Training:

  • If applicable, include martial arts or boxing for agility, coordination, and combat readiness.

5. Recovery:

  • Prioritize rest days and include practices like stretching, yoga, or foam rolling for recovery.

6. Mental Discipline:

  • Include meditation or mindfulness practices to develop focus, discipline, and stress management, echoing the mental fortitude of a Centurion.

Mental and Lifestyle Approach

  • Discipline: Adhere strictly to the diet and workout regimen.
  • Purpose: Train with the mentality of preparing for a critical mission or battle.
  • Resilience: Push through physical and mental discomfort to achieve goals.
  • Simplicity: Avoid overcomplicating routines or diets. Stick to the basics that work.
  • Community: While minimizing social distractions, remember the importance of a supportive community for motivation and guidance.


This modern Centurion diet and workout plan blends the rugged, no-frills approach of ancient warriors with contemporary fitness and nutritional science. It's designed for those who prioritize strength, endurance, and discipline, mirroring the lifestyle of the formidable Centurions of ancient Rome.

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