Arnold Schwarzenegger continues to offer fans useful and effective tips for maximizing health. In a recent Arnold’s Pump Club Newsletter, Schwarzenegger broke down how gender influences muscle building. In addition, he discussed why including extra protein in your breakfast will help you achieve your fitness goals.
As a former seven-time Mr. Olympia winner, Arnold Schwarzenegger has reached incredible heights during his illustrious bodybuilding career. In addition to his on-stage accolades, Schwarzenegger successfully transitioned to the acting world, establishing himself as an international box office draw thanks to his roles in countless action films.
Aside from those ambitions, Schwarzenegger is determined to inform the public about health and exercise. From his workouts of the week to detailed discussions about creatine and its effectiveness, when it comes to health optimization, ‘The Austrian Oak’ has got you covered.
Arnold Schwarzenegger Talks How Gender Influences Muscle Building and Benefits of Protein-Based Breakfasts
According to Schwarzenegger and recent studies, gender does not influence muscle building efforts.
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“How Gender Influences Muscle Building
Who would you pick if you had to guess whether men or women have a muscle-building advantage?If you said neither gender, you would be correct. New research suggests that men and women gain muscle equally well.”
While he concedes that men gain more total muscle than women, he argues that the rate of change in muscle size between genders is comparable once you exclude genetic variables.
“The scientists reviewed 27 studies on men and women between 18 and 50. Not only did they compare training status (beginner’s and more advanced), but they also considered specific gender differences, such as muscle fiber type (type I and type II fibers) and body composition (men tend to have more upper body muscle than women).
While it’s true that men can gain more total muscle than women, the rate of change in muscle size between genders is similar once you factor out genetic variables that make it possible for men to gain more total muscle.”
Man or woman, Schwarzenegger swears by the health benefits that come as a result of resistance training.
“Whether you’re a man or woman, resistance training has endless benefits. Adding muscle — even just a few pounds — can help you live longer, sleep better, fight against disease, strengthen your heart, and improve how your body processes blood sugar (better insulin resistance).
If you want to gain significant muscle, that’s more about how you eat. If you wish to be lean and strong, it’s a matter of training. So lift weights or perform bodyweight exercises, and your body will thank you.”
Next, Schwarzenegger dived into why you might want to design your breakfasts around protein intake, as it offers a useful muscle-building advantage.
“Why Adding Protein To Breakfast Is A Muscle Advantage
Breakfast might not be the most important meal of the day, but what you eat to start the day might help you achieve one of your fitness goals.Researchers found that people who eat more protein for breakfast are more likely to gain muscle.”
While it might seem obvious, the 76-year-old bodybuilding legend underlines that additional protein intake at breakfast can be the best way to optimize muscle growth.
“This might seem like an obvious connection, but it’s more interesting than it appears. Prior studies suggest that the total amount of protein you eat daily (not the timing) matters most for muscle gain. For most people, eating three to four times per day (at least 20 to 40 grams per meal, especially as you age) is the best way to “optimize” muscle growth. But you can still gain plenty of muscle without stressing how often you eat.
However, the latest study found that eating more protein in the morning was linked to more significant muscle gains than eating your highest protein meal at other times of day, such as lunch or dinner.”
For most people, Schwarzenegger believes 1.8 to 2.2 grams of protein per kilogram of body weight is ideal if you intend to gain muscle.
“The scientists also found that protein quality affects muscle mass and strength. In particular, those who ate more high-quality protein for breakfast (as assessed by the PDCAAS or “protein digestibility corrected amino acid score”) lost less grip strength.
If you’re keeping score at home, aiming for 1.8 to 2.2 grams of protein per kilogram of body weight per day is a range that repeatedly delivers results. Or, try to eat about one gram per pound of your goal body weight. If you want to boost your morning protein, aim for 30 to 60 grams in the meal, depending on your body size. Our favorite ways to add extra protein to our breakfast include Greek yogurt, eggs, Momentous protein, or overnight oats (see below).”
Even though additional research is still needed, Schwarzenegger emphasizes that increasing protein in the morning could offer individuals a significant advantage for muscle growth.
“While more research is needed to determine why it works, it does appear that bumping up your protein in the morning — or potentially making your first meal the one with the most protein — could be advantageous if you’re trying to add muscle or strength.”
This isn’t the first time Arnold Schwarzenegger has brought up the importance of protein requirements. In the past, he detailed the differences between consuming 25 grams of protein versus 100 grams of protein daily, underlining how to build quality muscle while improving performance.
As one of the most successful bodybuilders to exit the sport with his health, fans, and athletes listen when Schwarzenegger tackles these topics. If your goal is gaining muscle or strength, Schwarzenegger believes incorporating additional protein into your breakfast could produce the desired results.
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