Arnold Schwarzenegger is always in pursuit of hitting his protein goals, leading him to examine two of its most popular forms. On February 5, 2025, he discussed whether plant- or dairy-based protein is superior for muscle growth.
Arnold Schwarzenegger has long mastered the ins and outs of nutrition. These measures helped him earn seven Mr. Olympia titles throughout the prime years of his bodybuilding career. At 77 years old, preserving health and vitality remain top priorities for the bodybuilding legend.
‘The Austrian Oak’ has bounced back from several health setbacks in part thanks to proper dieting. This includes open heart surgeries that require ample time to recover afterward. He recently underwent a procedure to have a pacemaker installed, and despite the ordeal, he still has plans to live to be 100 years old. Since lean muscle mass can be a determining factor in longevity, Schwarzenegger takes his protein intake seriously.
Arnold Schwarzenegger Compares The Muscle Building Benefits of Plant vs Dairy-Based Proteins
In a recent Arnold’s Pump Club Newsletter, Schwarzenegger revealed that plant-based protein can match the muscle-building benefits of milk proteins.
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“Plant vs. Dairy Protein: Is One Better for Muscle Growth?
Whey protein was considered superior to plant-based protein for building muscle for years. But the times are changing.Science now suggests plant-based protein can stimulate muscle protein synthesis as effectively as milk protein.”
In a study, researchers measured muscle protein synthesis between groups of healthy individuals and found that it was equal when they consumed 30 grams of plant versus milk protein.
“Researchers tested muscle protein synthesis rates in a group of healthy, resistance-trained men after consuming 30 grams of a plant-based protein blend or an equivalent amount of milk protein. Both protein sources triggered a similar muscle-building response.”
He does admit that dairy-based options contain a richer amino acid profile.
“It’s worth noting that dairy-based protein contains more essential amino acids, specifically leucine. If you want to have a similar response from plant protein, then you need to combine plant sources to create a more balanced amino acid profile. And it helps taking in more plant-protein overall.”
When formulated correctly, scientists concluded that a blend of pea and rice protein can match the amino acid composition found in milk products, making plant-based protein a strong alternative.
“In the study, the scientists engineered the plant-based blend to contain a mix of pea and rice protein, designed to match milk protein’s essential amino acid (EAA) profile.
This study shows that when formulated correctly, plant proteins can match the muscle-building effects of dairy-based options—giving those who prefer plant-based nutrition a strong alternative.”
He recommends aiming for 20-30 grams of protein per serving if you choose a plant-based option.
“If you use plant-based protein, look for a product with at least 20 to 30 grams per serving and approximately 4 grams (or more) of the branched-chain amino acids (leucine, isoleucine, and valine).”
“You don’t need a protein powder to get all your protein — but it’s one of the most convenient and healthy ways to ensure you hit your protein goals.”
Although Schwarzenegger hasn’t abandoned his medium rare steaks, he’s drastically cut back on red meat in retirement. Instead, he incorporates vegetable-based protein powders such as pea and chickpea or milk-based options like casein.
Still pumping iron seven days a week and riding his bicycle throughout town, Schwarzenegger makes sure to fuel his body and mind with an adequate amount of protein. He believes all forms have their merit but emphasized that plant-based options have now matched the muscle-building benefits of dairy-derived selections.
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