The “Anabolic Window” Debate: Arnold Schwarzenegger Weighs In on Protein Timing for Gains

When it comes to understanding nutrition on a deep level, Arnold Schwarzenegger has some insider tips, which he’s accrued following a legendary bodybuilding career. In a recent Arnold’s Pump Club newsletter, Schwarzenegger discussed whether the timing of protein ingested plays a part in building muscle and gaining strength. 

“Protein Timing”
“Some people claim that eating immediately after a workout influences your results.”

“However, research found that meal timing does not affect your ability to build muscle or gain strength.”

Arnold Schwarzenegger is renowned for his famously ripped physique. Even with his love for working out, he didn’t make those gains simply by eating his greens. Instead, Schwarzenegger balances his diet with a healthy serving of protein to help him pack on that size and strength. 

Years ago, Arnold Schwarzenegger switched to a 70% plant-based diet to help lower his blood pressure. However, with how much he hits the gym, he still requires a decent amount of protein. To meet his needs, Schwarzenegger supplements with eggs, beans, lentils, and pea-based protein powders. 

Time and time again, Schwarzenegger has emphasized how important it is to eat adequate amounts of protein. With the benefits of boosting your lifespan to possibly helping with weight loss, Schwarzenegger is determined to educate his followers on how to reap maximum benefits from the all-important macronutrient. 

Arnold Schwarzenegger Evaluates How Protein Timing Affects Building Muscle and Strength

In a recent Arnold’s Pump Club newsletter, Arnold Schwarzenegger breaks down whether the time protein is ingested has an impact on potential muscle and strength gains. 

‘The Austrian Oak’ refers to a study that had participants split down the middle. One group ate protein right before and after a workout, while others waited for hours before and after. 

“The scientists took 30 participants who regularly lift weights and split them into two categories: one group had 25 grams of protein immediately before and after training, while the other group had 25 grams 3 hours before and three hours after. Everyone trained four times per week and followed the same plan.”

Having followed the same diet and exercise routines, both groups ultimately saw the same results in muscle and strength gains. 

“At the end of 8 weeks, both groups saw the same increases in muscle strength, muscle mass, and workout performance.”

In the long run, he believes that the amount of protein you are getting is more important than anything else. 

“While many people like to stress the little details, as Arnold loves to say, “It doesn’t matter.” At least when it comes to protein, it’s better to look at the bigger picture.”

“For the last 10 years, research has repeatedly suggested that the total amount of protein you eat in a day matters more than the timing or type of protein.”

Now, Arnold Schwarzenegger reminds everyone to keep in mind that research recommends individuals should have .6 to 1 gram of protein per pound of body weight. How you get the protein and when isn’t as important as ensuring you simply get enough. 

“Studies suggest you want to eat anywhere from .6 to 1 gram of protein per pound of your goal body weight (or about 1.6 to 2.2 grams per kilogram of your goal body weight). So if you’re 200 pounds but you want to weigh 170 pounds, then you’d aim for anywhere from 100 to 170 grams of protein per day. And you can split up the protein however you want without having to stress eating at a particular time.” 

This isn’t the first time that Schwarzenegger has broken down misconceptions surrounding protein. In the past, Schwarzenegger revealed that the quality of the protein itself didn’t matter much. However, he has also advised his followers to beware of mislabeled products. With whey protein concentrates you could potentially be getting less protein than advertised. 

“Your Protein Powder Might Have a Dirty Secret
The next time you buy a protein supplement, make sure you take a look at the fine print on the ingredient label.”

“If you use a whey protein concentrate, you might be getting much less protein than you think.”

“Since it is a concentrate, the range of protein by weight can vary as much as 20 percent to 80 percent.”  

With so many health fads and myths circulating throughout the fitness community, Arnold Schwarzenegger is committed to always providing his fans with the hard facts. As a seven-time Mr. Olympia winner, you can trust that Schwarzenegger always aims to offer accurate and noteworthy information. 

Read also:

• Protein Calculator – How Much Protein Do I Need?
• Revealing The Best Time to Take Protein for Maximum Results!
• Dr. Peter Attia Reveals The Best Time To Take Protein After Training for Muscle Building

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