Arnold Schwarzenegger has mastered the art of balancing muscle fullness with a lean physique. In a recent Arnold’s Pump Club Newsletter posted on September 17, 2024, Schwarzenegger revealed a study suggesting that adding essential amino acids to workout shakes can increase muscle growth even while eating fewer calories. Plus, he shared an anabolic workout shake tip that can increase protein synthesis by 30%.
As a seven-time Mr. Olympia champion, Arnold Schwarzenegger understands the significance of maintaining a high-protein diet. From gaining muscle and strength to assisting with weight loss, protein has dozens of benefits, and Schwarzenegger knows them all.
Arnold Schwarzenegger Says Adding Amino Acids to ‘Workout Shakes’ Can Boost Muscle ‘Protein Synthesis by 30%’
Over the years, Arnold Schwarzenegger has advised his fans to make protein a priority in their diets and has even shared some of his tried-and-true recipes to make doing so more delicious. However, for individuals trying to consume less calories, doing so can lead to a decrease in protein synthesis, which ultimately leads to less muscle. Thankfully, Arnold Schwarzenegger took a closer look at how to maximize muscle growth while eating fewer calories.
“More Muscle Growth With Fewer Calories?
“If you want to maximize muscle gain, you need to eat more calories than you burn. But, a new study might provide a new clue that could bend the rules to improve muscle building while eating less.”
Schwarzenegger shared a study suggesting that consuming more essential amino acids could help with protein synthesis, even in a calorie deficit.
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“Researchers found that combining protein with extra essential amino acids can help increase muscle protein synthesis — even when eating fewer calories.”
“Normally, muscle protein synthesis decreases when calories are cut (as one might do when trying to lose fat). So, researchers set out to see if one could keep muscle protein synthesis high even with less energy.”
As per the research, drinking a protein shake with added essential amino acids increased protein synthesis by 30%.
“In the study, participants drank a post-workout shake with whey protein and carbs while maintaining a caloric deficit. Then, they compared that drink to the same shake with either extra essential amino acids (EAAs) or added carbs.”
“The shake with added amino acids had an anabolic effect, meaning protein synthesis increased by 30 percent and muscle protein breakdown decreased (both good for muscle building).”
“Surprisingly, the levels were similar to what you would expect if you didn’t cut calories.”
However, this isn’t a cut-and-dry solution considering most studies still suggest that the total protein consumed determines muscle growth the most.
“That said, it’s hard to say how much the extra EAAs affect total muscle growth. Other research has repeatedly found that the total protein you eat in a day determines muscle growth more than spiking protein synthesis after a workout. More studies are needed to compare the added EAAs while consuming different protein amounts and overall muscle growth to understand if this provides an advantage.”
Schwarzenegger encourages his followers to test out adding essential amino acids to their diet. However, he warns that it can be costly and emphasizes that the amount of protein taken in matters the most.
“If you want to experiment with added EAAs to your post-workout meal, it’s relatively low-risk but will cost you extra money (EAAs are even more expensive than most protein powders). We still believe total protein matters most, but we’ll watch for any additional research.”
Schwarzenegger isn’t the only one to provide tips on packing on muscle while eating less. In the past, exercise scientist Dr. Mike Israetel discussed putting on muscle while maintaining a calorie deficit. He explained that even when consuming fewer calories, a high-protein diet should remain a priority to ensure you aren’t losing more than unwanted body fat.
“If you have enough protein intake, that is absolutely a big deal to making sure that you are not losing muscle at the same time as you are fat.”
Former bodybuilder turned nutritionist Stan Efferding has also shared his most effective strategies for weight loss and muscle gain. He too encourages eating ample protein, not only for its ability to help build muscle mass, but also because it has a high thermic effect, allowing individuals to feel more satiated for longer. Plus, it’s great for controlling blood sugar levels!
All in all, if you are trying to lose weight while still putting on muscle, not only is maintaining a high-protein diet important, but making sure you are taking in extra amino acids to really make those gains. With the help of Arnold Schwarzenegger’s ‘anabolic’ protein shake with amino acids, you’ll be on your way to being strong and lean in no time!
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