Arnold Schwarzenegger has spent many years in bodybuilding, where diet, including protein, plays a key role, and now he’s using what he’s learned to help others improve. In the latest edition of his daily ‘Arnold’s Pump Club’ newsletter, Arnold addressed the potential effects that protein could have on our brain health.
The aging process is often accompanied by a state of cognitive decline, such as memory, problem-solving, and attention span. Arnold Schwarzenegger highlights a surprising connection, revealing whether protein can actually protect your brain. Arnold backed up his statements with the results of a major study, which focused on the effect of protein on brain health.
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Arnold Schwarzenegger Reveals if Protein Can Protect Your Brain
We often look at protein purely as a tool to help us build more muscle, but its effects can be much greater than that. Instead, as Arnold points out, it could also be “your brain’s best friend”. Namely, an increased intake of protein could slow down the gradual loss of intellectual abilities as we age.
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“A study published a couple of years ago, analyzing more than 75,000 men and women, examined the long-term consequences of protein and cognition.
The research suggests that eating more protein may be linked to a lower risk of cognitive decline as you age.”
The Study
The study Arnold Schwarzenegger shared tracked people’s subjective cognitive abilities over time in relation to their long-term dietary protein consumption. It turns out that protein does not only reduce muscle loss, but it also consequently has an effect on cognitive capabilities.
“The researchers believe protein may play a neuroprotective role by reducing inflammation, preserving muscle mass (which is linked to better brain function), and supporting neurotransmitter production.”
Arnold Schwarzenegger points out that the benefits were noticed with slight changes to protein intake, meaning that there is no need to overload the body. As Arnold states, our bodies become less efficient at utilizing protein over the years, which is why the goal is to compensate by consuming a bit more protein on a daily basis.
“As we age, our bodies become less efficient at using protein to build and repair muscle, leading to muscle loss (sarcopenia) and increased risk of frailty and disability.”
Animal vs. Plant Based Protein
In fact, as per Arnold Schwarzenegger, the effects of protein on your brain health can be seen by swapping out just 5% of your daily calories from carbohydrates to protein. So, a slight change in macronutrients could help with mental acuity as we age.
“The study found that swapping 5 percent of your calories from carbs for more protein can help prevent cognitive decline. The type of protein matters, too.”
However, different types of protein can have varying results. In fact, the results indicated that plant-based protein could have a significantly better effect on protecting the brain than animal protein. In turn, Arnold Schwarzenegger recommends consuming three servings of peas and lima beans per week as a great source of plant protein.
“While the data is observational, the scientists found that people who added more animal protein in place of carbs had an 11 percent lower risk of dementia. However, swapping those same 5 percent carbs for plant protein resulted in a 26 percent reduced risk of dementia.
If you need a good plant-based protein option, the researchers found that three servings per week of peas and lima beans were linked to nearly 30 percent lower risk of cognitive decline.”
Arnold Schwarzenegger’s other recommendations for great sources of protein are lean meats, fish, eggs, dairy, and plant-based proteins like beans, lentils, soy, and seitan.
Related: Arnold Schwarzenegger Reveals If Creatine Use Reduces the Risk of Cancer Development
Arnold Schwarzenegger’s frequent insights into supplementation, health, and workouts help improve the lives of many. His illumination of the effect that protein has on brain health will undoubtedly revolutionize the diets of many who look to improve their well-being. Moreover, protein also has physical effects, preventing muscle loss and allowing people to be more functional as they age.
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