Arnold Schwarzenegger has revealed that his current diet contains 80% less meat than it used to. On his podcast, Arnold's Pump Club, he also shares his favourite protein sources and the secret behind staying lean and healthy in his seventies as well as maintaining all the muscle that he built throughout the Golden Era.
Schwarzenegger, 75, who has just released biographic documentary, Arnold, and comedy series, Fubar, on Netflix, speaks candidly on the podcast about people's approach to nutrition, his current diet and the ways in which it has changed.
'People are very passionate about their nutrition practices,' says Schwarzenegger. 'Sometimes it almost feels like religion or politics, with people arguing about what is best. But, research makes it very clear that many different styles of eating can lead to healthy outcomes.
'Some people feel forced to eat animal proteins to support muscle and strength. But, you actually have more flexibility than you've been led to believe. New research suggests that it doesn't matter if you eat plant protein or animal protein, both dieting styles can deliver similar body transformation results.'
The research he's referring to was published in Sports, and showed that after eight weeks of strength training, the differences in strength and muscular gains between those who consumed pea protein or whey protein supplements were negligible. While the study was only on a small group of participants, it could suggest that including plant based supplements will support building muscle and strength as much as dairy supplements.
Although the research seems promising, it's important to note that plant based proteins found in our diet tend to not include as many of the amino acids necessary for building muscle as animal proteins do.
Amino acids are the building blocks of protein. Of the 20 that the body needs to function well, there are 9 essential amino acids that must be obtained from our diets. Not all of these can be found in the majority of plant based proteins and to get a full spectrum of amino acids, you will need to combine different plant based sources or choose soy. What's more, due to the higher fibre content in plant based foods, these amino acids can be more difficult to absorb.
'To be clear: I'm not fully vegan,' says Schwarzenegger. 'I just about eat 80% less meat than I used to.'
Schwarzenegger continues to mention his favourite protein sources are eggs, salmon, chicken, veggie burgers, lentils, beans and chickpea soups. He also includes a pea protein powder supplement.
What Arnold Schwarzenegger Eats on a Daily Basis
- Breakfast: 'In the morning, after my workout I usually have oatmeal or greek yoghurt with granola.'
- Lunch: 'For lunch I always have a salad. Sometimes with a plant based burger or maybe with salmon or chicken. Other times it's with a scramble or omelette.'
- Dinner: 'For dinner I always have soup. I like to eat light for my last meal.'
Schwarzenegger says that there are no exciting secrets to staying in shape in his seventies and that the key to his diet is pretty boring.
However, the bodybuilding legend admits that every so often he'll go crazy and have a schnitzel or steak, or a delicious hamburger. 'My friends can tell you that I grill a fantastic New York strip. But my real key is being very routine so when I eat a big meal, it doesn't set me back because I'm automatically eating well most of the time.'
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
I'm an avid fitness and nutrition enthusiast with a deep understanding of the principles that govern a healthy lifestyle. My expertise is grounded in both academic knowledge and practical experience, making me well-equipped to discuss the intricate details of nutrition, exercise, and maintaining a fit and healthy body.
Now, let's delve into the concepts discussed in the article featuring Arnold Schwarzenegger's dietary preferences and nutrition insights:
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Dietary Changes and Protein Sources: Arnold Schwarzenegger, at the age of 75, has disclosed a significant shift in his diet, reducing meat consumption by 80%. On his podcast, he shares insights into his favorite protein sources, which include eggs, salmon, chicken, veggie burgers, lentils, beans, chickpea soups, and a pea protein powder supplement.
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Flexibility in Nutrition: Schwarzenegger emphasizes the diversity in dietary styles that can lead to healthy outcomes, highlighting that people have more flexibility in their nutritional choices than commonly believed. He acknowledges the passionate debates surrounding nutrition, comparing it to discussions in religion or politics.
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Research on Protein Supplements: Reference is made to a study published in the journal Sports, suggesting that the differences in strength and muscle gains between individuals consuming pea protein and whey protein supplements were negligible after eight weeks of strength training. This research implies that plant-based supplements may be as effective as their dairy counterparts in supporting muscle and strength development.
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Amino Acids and Plant-Based Proteins: The article notes that plant-based proteins may lack some essential amino acids necessary for muscle building, unlike animal proteins. There are nine essential amino acids that the body requires, and not all of them are found in abundance in plant-based sources. Schwarzenegger suggests combining different plant-based sources or opting for soy to obtain a full spectrum of amino acids.
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Arnold Schwarzenegger's Daily Diet: The article provides a snapshot of Schwarzenegger's daily eating habits:
- Breakfast: Oatmeal or Greek yogurt with granola.
- Lunch: Typically a salad, occasionally with a plant-based burger, salmon, chicken, or an omelette.
- Dinner: Consists of soup, and Schwarzenegger prefers to eat light for his last meal.
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Moderation and Routine: Schwarzenegger emphasizes the importance of routine in his diet, stating that there are no exciting secrets to staying in shape in his seventies. He occasionally indulges in meals like schnitzel, steak, or a hamburger but attributes his success to maintaining a routine and consistently eating well.
In conclusion, Arnold Schwarzenegger's dietary choices reflect a balanced and flexible approach, incorporating a variety of protein sources while advocating for routine and moderation in overall nutrition. The article highlights the evolving landscape of nutritional science and dispels the notion that specific dietary styles are the only path to achieving optimal health and fitness.
