Preserving muscle tissue is a top priority for anyone invested in their fitness. In an Arnold’s Pump Club Newsletter released on June 4, 2025, Arnold Schwarzenegger revealed that taking essential amino acids can help you hold onto muscle when you’re not training.
After solidifying his status as one of the greatest bodybuilders ever to compete, Schwarzenegger’s priorities have shifted in retirement. His training sessions are no longer as rigorous as they once were, which has prompted him to pay closer attention to nutrition and supplementation.
At 77 years old, he aims to keep as much muscle as possible packed on his frame. While the recommended dietary allowance suggests consuming 0.8 grams of protein per pound of body weight, Schwarzenegger believes doubling that is the best course of action to maintain muscle mass and age healthily. And if you’re not training at all, he argues essential amino acids are a must for retaining lean mass.
Arnold Schwarzenegger Says Taking Essential Amino Acids Can Help Preserve Muscle When You’re Not Training
Life happens, and sometimes training falls off as a result. Fortunately, Schwarzenegger outlines ways you can still keep your muscles.
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“How to Hold Onto Muscle (Even When You’re Not Training)
You train hard. You eat well. You do everything right…until life gets in the way. Maybe you get sick. Or injured. Or work gets so hectic you barely have time to sleep, let alone lift.So what happens to your hard-earned muscle when you stop training, even for a short while?
You can protect your muscles—even when you’re not lifting—if you give your body the right fuel, especially enough protein.”
He reviewed a meta-analysis of 19 studies, which found that essential amino acids, like those found in high-quality protein, meaningfully reduced muscle atrophy in subjects.
“A new meta-analysis reviewed 19 studies involving patients undergoing hip and knee replacement surgeries. You might not be going under the knife, but here’s why the findings might still apply to you.
The researchers found that supplementing with essential amino acids, such as those found in a high-quality protein, significantly reduced muscle atrophy, even in people who were not exercising at all.”
In the study, it was discovered that those who took amino acid supplements preserved more tissue in their quads and hamstrings compared to those who didn’t. In addition, some subjects saw a boost in muscle protein synthesis.
“Those who took protein or amino acid supplements preserved more muscle mass in their quads and hamstrings during recovery than those who didn’t. Some even saw improvements in muscle protein synthesis.”
Although the body starts to break down muscle when it’s not forced to work, proper nutrition can help mitigate those losses.
“And while the study focused on surgical rehab, the bigger lesson applies to all of us: When your body isn’t being pushed, it starts to break down muscle.
“But the right nutritional support, especially high-quality protein, can help slow or even stop that process.”
Whether you’re navigating a few missed workouts, recovering from an injury, or just dealing with a busy stretch of life, protein becomes even more important, not less.”
He emphasized that muscle is built in the gym but ‘protected by what you feed it.’
“No matter how you get your protein, make sure you consistently eat about .6 to 1 grams of protein per pound of your goal body weight per day (about 1.6 to 2.2 g/kg). Because while muscle is built in the gym, it’s protected by what you feed it” Schwarzenegger shared.
Schwarzenegger can appreciate a good steak, but in recent years, he has gotten behind vegan protein options. Based on scientific studies, he revealed that consuming legumes, nuts, and seeds can help individuals age 46% better than those who don’t eat these protein options.
Schwarzenegger continues to offer his fans valuable health advice. For those who aren’t training regularly, taking in essential amino acids could be your ticket to holding onto whatever muscle mass you have.
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