Arnold Schwarzenegger has never underestimated the power of nutrition when it comes to muscle building. In a recent Arnold’s Pump Club newsletter, Schwarzenegger opened up on new research that suggests extra carbohydrate intake post-workout does not support additional muscle growth.
“Combining protein and carbs is the traditional way to refuel after a workout. While there’s nothing wrong with that approach, it might not be necessary,” shares Schwarzenegger.
While leading a one-of-a-kind career, Arnold Schwarzenegger displayed an unstoppable physique thanks to quality training and nutrition. In addition to securing seven Mr. Olympia titles, Schwarzenegger parlayed his athletic experience into a fruitful acting career, which eventually led to him becoming the governor of California.
Fueling workouts remains one of Schwarzenegger’s top priorities at 76 years old in retirement. From evaluating the efficacy of pre-workouts to effectively building muscle with meals after training, Schwarzenegger prides himself on relaying actionable and accurate fitness advice.
Arnold Schwarzenegger Reveals If Extra Carbs Are Needed in Your Post-Workout Meal
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According to Schwarzenegger, new research suggests a significant amount of carbs or sugar is not needed after a workout.
“Rethinking Your Post-Workout Meal
New research suggests you don’t need a significant amount of carbs (or sugar) immediately after your workout.”
He explained that old carb recommendations post-workout were based on studies focused on endurance training. If strength or a shorter workout is on the table, Schwarzenegger says ‘there’s no need for massive amounts of carbs.’
“The old recommendations for more carbs than protein were based on research focusing on long-distance endurance training, often lasting hours. But if you’re doing shorter workouts or focusing on strength, there’s no need for massive amounts of carbs.
As research evolved, it became clear that protein was important to help with recovery. However, some still believe that carbs are needed to help fuel protein synthesis, which is your body’s ability to put protein to work for your body.”
Citing a more recent study, Schwarzenegger revealed that extra carbs post-workout did not support additional muscle growth.
“The most recent study found that extra carbs — before or after a workout — do not support muscle protein synthesis or additional muscle growth.
It also showed that sugar-based performance drinks won’t do much for short or average-duration workouts (think anything less than 90 minutes).”
Although he doesn’t label carbs as bad, Schwarzenegger says the type of exercises and the duration should ultimately dictate your intake.
“This does not mean carbs are bad; you can include them in your diet or after a workout. For many, the combination feels right and gives you a mental boost. But it also means you don’t need to force-feed carbohydrates in the name of recovery.
The type of exercise you perform — and how long it lasts — will ultimately determine how much you should refuel with carbs. If you perform longer-duration endurance exercises (think more than 2 hours) or combine strength and endurance training (activities like CrossFit), the extra carbs could help reload your glycogen stores, a primary energy source for exercise.”
Exercise scientist and fitness expert Dr. Mike Israetel has discussed carb use during workouts. Similar to Schwarzenegger, he shares that the type of exercise will help determine if they are needed.
“The serving size you’re going to use is going to be determined by your workout volume like if it’s legs, you are going to be consuming more carbs. If it’s just like biceps, you probably don’t need carbs at all.”
Bodybuilding legend Jay Cutler has also touched on the importance of carbs post-workout.
“You have to have meal timing, I mentioned those harder training days the calories should be a little higher.”
Refueling after training is vital, though Schwarzenegger believes extra carbs included in your post-workout meal might not be necessary unless the duration exceeds two hours.
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