Stephen Amell has to be in incredible shape for his role in Arrow, so he needs to follow a certain diet and workout regimen. For starters, his diet must contain enough calories to cover the amount he burns in his workouts.

However, it’s not just empty calories he consumes. He eats specific and quality calories to ensure that he’s creating lean muscle—clean and healthy calories.

Amell’s diet is free from processed sugar, dairy, gluten, and beer. He eats close to a gram (anywhere from 0.7 to 1 gram) of protein per pound of bodyweight. Some protein choices are eggs, beans, fish, poultry, meat, and whey protein powder.

He also gets around 20% of his calories from healthy fats. Apparently, dietary fat helps to boost testosterone, regulate hormones, and keep one satiated. Healthy sources of fat are avocados, coconut oil, steak, as well as omega 3’s found in fatty fish, nuts, seeds.

Some of the small, healthy snacks that Amell chooses to keep his energy levels up might include fruits, veggies, nuts, seeds, or even a protein shake.