Protein Power: Schwarzenegger's Take on Daily Intake
Arnold Schwarzenegger, the bodybuilding icon, recently shared his insights on protein intake in his daily newsletter, Arnold’s Pump Club. He debunked the myth that protein consumption is only crucial for those “pretty ambitious about bodybuilding,” asserting that everyone can benefit from it.
Schwarzenegger referenced the National Library of Medicine, stating that “higher amounts of protein are safe and support healthy living, muscle gain, fat loss, and aging.” He also criticized the notion that excessive protein intake could be harmful, saying, “It’s hard enough to be healthy, but when seemingly informed reporters suggest you’re putting your body in danger by overeating protein, it makes it even harder to know what to eat.”
The bodybuilding legend suggested that the “sweet spot” of daily protein intake for overall health, body composition, and exercise performance is double the amount recommended by the outdated RDA. He also highlighted the benefits of higher protein intake in weight loss scenarios, including improved blood glucose control and blood lipid profile.
For those less focused on muscle growth, Schwarzenegger suggested a smaller scale protein intake. However, for gym enthusiasts aiming for growth, he recommended a higher intake. He cited a systematic review that suggested lean, resistance-trained athletes in an energy deficit should consume 2.3 to 3.1 g/kg of fat-free mass to preserve muscle mass.
In conclusion, Schwarzenegger emphasized that protein is essential for everyone, not just bodybuilders. He suggested adjusting daily intake based on individual goals.
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