Arnold Schwarzenegger is still a student of bodybuilding despite reaching international success as an IFBB Pro legend. In his latest newsletter, shared on August 26, 2024, Schwarzenegger discussed how those who consumed additional protein in the morning saw significant muscle gains compared to those who ate at a different time of day.
Over the years, Arnold Schwarzenegger has gained wisdom on competitive bodybuilding as well as health and fitness as a whole. Since retiring, his focus has shifted to educating his followers on how to live longer, more prosperous lives through his tried-and-true methods and science-backed research.
Schwarzenegger often debunks myths that plague the fitness community. Whether he is revealing if high protein diets cause kidney stones or calling out supplement companies for hiding illegal ingredients in their products, Arnold Schwarzenegger continues to make it easier for individuals to achieve a healthier lifestyle.
Rise and Shine: Arnold Schwarzenegger’s Breakfast Tip to Add More Muscle
Among the popular topics Schwarzenegger discusses, protein is high on the list. While it may seem obvious that eating more protein leads to more muscles, it can actually be more complicated than that. From where to get your protein to how much protein to have daily, Arnold Schwarzenegger always provides his recommendations.
In a recent Arnold’s Pump Club Newsletter, Schwarzenegger took a closer look at breakfast time. He shared a study that suggested eating more protein for breakfast could help increase muscle gains.
“Build More Muscle With Breakfast”
“If you want to skip breakfast, you can be completely healthy. But to maximize muscle growth, you might want to take advantage of eating earlier in the day.”Get Fitter, FasterLevel Up Your Fitness: Join our 💪 strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!
“Research suggests that people who eat more protein for breakfast tend to pack on more muscle.”
Schwarzenegger shared that researchers found a correlation between gaining more lean muscle mass and high-protein breakfasts.
“Researchers aimed to understand if the timing of protein intake, specifically at breakfast, plays a significant role in muscle health and physical performance. While we preach including protein at each meal, doubling down on a high-protein breakfast might tip the scales in your favor if you’re trying to add lean muscle.”
“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, such as lunch or dinner.”
This study found that the quality of the protein plays a significant role in gaining both muscle mass and strength and even impacts grip strength.
“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,” which shows how well your body can use protein — lost less grip strength.”
Arnold Schwarzenegger makes finding a high-quality protein easy by recommending his favorite.
“If you’re looking for a premium protein with the highest protein digestibility score, Momentous is our top choice. Not just because it gives you all the protein and amino acids your body needs, but they have reset the standard for purity and quality. That means you can trust the label because they invest in third-party certification.”
He also shared exactly how much protein at breakfast individuals should aim to consume.
“If you count macros, aim for 1.6 to 2.2 grams of protein per kilogram of goal body weight. Or, if you want to make the most of your breakfast, aim for 30 to 60 grams of protein in your first meal. Research suggests you can digest upwards of 100 grams of protein depending on your body size.”
Schwarzenegger suggested including yogurt, eggs, lean meats, and more to increase the amount of protein taken in at breakfast.
“Our favorite ways to add extra protein to our breakfast include Greek yogurt, eggs, protein shakes, lean meat, or protein pancakes.”
Overall, research shows that increasing the amount of protein ingested earlier in the day helps with muscle and strength gains.
“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.”
Don’t worry if you can’t think of high-protein recipes to boost your breakfast because Arnold Schwarzenegger has you covered. He has previously shared his favorite non-meat protein-packed breakfast consisting of Greek yogurt and granola. However, if that doesn’t tickle your fancy, Schwarzenegger has also walked his fans through how to make homemade protein bars, great for when you are on the go.
But be careful! Not all protein is what it seems. When it comes to relying on protein powders, Arnold Schwarzenegger warns that whey protein concentrates could provide less protein than advertised. Instead, he encourages his followers to look for NSF Certified for Sport or Informed Sports products to ensure the highest-quality ingredients.
Considering Arnold Schwarzenegger is a seven-time Mr. Olympia champion, it’s safe to assume he knows a thing or two about protein and muscle gains. With that being said, give Schwarzenegger’s high-protein breakfast suggestion a try and see if you notice the difference!
RELATED: Arnold Schwarzenegger Explains How To Time ‘Pre-Sleep Protein’ for Muscle Growth and Strength
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