Let’s face it, weight loss and looking our best remain top priorities for most people entrenched in the fitness community, and that includes bodybuilding legend Arnold Schwarzenegger. In a recent Arnold’s Pump Club newsletter, ‘The Austrian Oak’ opened up on a study-backed five-pound weight loss plan and shared his ‘go-to’ protein shake recipe.
Schwarzenegger’s fascination for lifting weights and health was evident from the moment he stepped foot in his first gym in Graz, Austria. He later traveled to America and conquered the bodybuilding scene, having laid claim to seven Mr. Olympia titles. At this time, Schwarzenegger’s voluminous muscles and stature carried him to greatness.
In retirement, his commitment to wellness fuels his daily endeavors. This time, the bodybuilding icon wants to shed some light on weight loss, specifically, with the help of meal-replacement drinks comprised of protein powder and a few other staple ingredients Schwarzenegger swears by.
Arnold Schwarzenegger Discusses Weight Loss Solutions
According to Schwarzenegger, who cited scientist-reviewed studies, on average, calorie-restricting individuals who consumed a meal replacement drink instead of a typical meal, lost more weight and were more likely to keep it off.
“The 5-Pound Weight Loss Swap – Could weight loss really be as simple as a meal swap?”
“Research suggests that substituting one meal with a protein shake could help you lose five extra pounds compared to regular dieting.”
“Scientists reviewed studies comparing people on a calorie-restricted diet to those who reduced calories and drank a meal replacement shake. On average, those who used protein shakes lost more weight and were more likely to keep it off after three months and one year.”
Furthermore, Schwarzenegger contends that meal replacement drinks offer individuals security from making decisions that aren’t beneficial to their health.
“Meal replacements aren’t magical, but they are effective because they prevent you from being your own worst enemy. Research shows that we typically underestimate how many calories we eat (by about 47 percent!) and overestimate how much we burn.”
Another advantage meal replacement drinks have over whole-food meals is the ease of preparation.
“Whole-food meals do the trick, too, but we tend to be bad at preparing them or knowing what to eat. If you want to think less and have ready-to-eat meals, we recommend Trifecta. They offer high-protein meals that cater to your food preferences and can be ready in minutes. (If you try it, all members of The Village get 50% OFF. Use the code “Arnold” at checkout.)”
Schwarzenegger Shares His Go-To Protein Shake Recipe
If you aren’t well-versed in crafting your own protein shake, Schwarzenegger offered his recipe, Rocky Balboa-style with one whole raw egg.
- 1-2 scoops of plant-protein powder
- 5g of Creatine
- 2 oz of Cherry juice
- 8 oz of Almond milk
- 1 Banana
- 1 whole egg
(Yeah, he blends a raw egg. We’re not doctors, so consult with yours if you want to include this in your drink because we need to warn you about the risk of foodborne illness. But when you go, make sure you tell them Arnold sent you.)
Schwarzenegger has been critical of the supplement industry in the past but revealed protein shakes and meal replacement drinks are an exception.
“We are critical of many supplements because the hype doesn’t match the science, but protein shakes and meal replacements are an exception. Research suggests they can help burn fat, reduce hunger, and support overall metabolic health.”
To see if this ‘five-pound’ weight loss swap can work for you, Schwarzenegger urged his audience to replace the most ‘challenging meal of the day’ with a protein shake.
“If you want to see if this strategy works for you, take your most challenging meal of the day (usually breakfast or lunch) and swap it with a protein shake. We like using a high-quality protein powder, adding a handful of fruit, one spoonful of nut butter, and 8 oz of your beverage. Blend it, and enjoy!”
Schwarzenegger has taken extra measures to inform the public about protein intake. Referencing studies on the matter, the 76-year-old celebrity compared the absorption rates of 25 grams of protein versus 100 grams of protein. The study concluded that those who consumed 100 grams of protein increased their protein synthesis for up to 12 hours.
From exercise lessons to study-backed peer-reviewed data, Schwarzenegger always substantiates his claims with cold hard facts. He encourages anyone reading to try out his five-pound ‘weight loss swap’ and go-to shake.