The man, the myth, the legend Arnold Schwarzenegger is a powerhouse in the realm of bodybuilding, who even in retirement, continues to give back to the fitness community with his invaluable knowledge of all things health-related. In a recent Arnold’s Pump Club newsletter, Schwarzenegger talks about how protein shakes can act as meal replacements and help individuals lose more weight.
“Research suggests that replacing one meal with a protein drink can help you lose more weight.”
No one knows fitness and nutrition better than the seven-time Mr. Olympia champion Arnold Schwarzenegger. While the 76-year-old may have hung up his posing trunks, he continues to share science-backed advice on health and wellness, including effective weight loss strategies like using protein shakes as meal replacements.
Arnold Schwarzenegger Explains Why Protein Shakes Are Effective Weight Loss Tools
In a recent Arnold’s Pump Club newsletter, Schwarzenegger revealed that many people miscalculate how many calories they take in daily, and using protein shakes can be an ideal solution to remedy that issue.
“We love reminding you that there is no magic pill or powder. The secret is that a protein shake helps avoid a common nutrition error. Research shows that people underestimate how many calories they consume—and it’s not by a small amount. You might be eating up to 50 percent more calories than you think.”
“That’s why a meal replacement protein shake can work so well. It’s a calorie-controlled option filled with protein, which helps control your hunger. In other words, it’s less about the shake and more about the protein.”
Citing a study, Schwarzenegger revealed that consuming one protein shake instead of a meal each day saw subjects lose an average of 5.5 pounds compared to their counterparts.
“If you had the same number of calories and protein in solid food, you’d get the same (and possibly better) results. When you eat hard, solid foods, you tend to feel more satisfied than soft or liquid foods, which can help prevent overeating later in the day).”
“In the study, those swapping in a protein shake for one meal per day lost an average of 5.5 pounds compared to those who didn’t have the meal replacement.”
Arnold Schwarzenegger encourages everyone to try swapping one meal with a protein shake but emphasizes the importance of having at least 20 grams of quality certified protein.
“If you want to see if this strategy works for you, take your most challenging meal (usually breakfast or lunch) and swap it with a shake. Just keep an eye on what you add to the shake. Many people will use milk, nut butters, fruit, and a variety of other ingredients that — while healthy — pile on the calories.”
“Look for a shake with at least 20 grams of protein, anywhere from 150 to 300 calories, and a third-party certification such as NSF for Sport or Informed Sport.”
In addition to ‘The Austrian Oak,’ Frank Zane, a bodybuilding icon and expert on nutrition, previously shared his thoughts on protein drinks as meals, praising them as convenient ways to get all the necessary nutrients.
“A protein drink is a meal replacement where you get protein, carbs, some fats, fiber, you sip it slowly and your body digests it like a meal,” said Zane.
“A protein drink is a convenient way to get the effect of eating something by drinking it. You can swallow vitamins and minerals with it too.”
From how much protein should be ingested daily to the importance of quality, the bodybuilding star doesn’t shy away from talks about nutrition. Schwarzenegger has even shared his go-to protein shake which includes plant-based protein, creatine, and even a raw egg! Plus, he has revealed that high-protein meals boost your lifespan.
Arnold Schwarzenegger is your one-stop shop for all things regarding protein intake and weight loss. If you want to simply regulate your calorie and nutrient intake or are looking to shed some pounds with good ol’ power-packed protein, Schwarzenegger can lead you in the right direction.
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