Bodybuilding and acting legend Arnold Schwarzenegger has revealed his favorite sources of protein after going 80 percent vegan.
The former governor of California, 75, who weighs 250 pounds and consumes 250 grams of protein daily, has long been considered the pinnacle of physical fitness and performance.
In recent years, he has cut most of the meat from his diet and replaced it with plant-based proteins such as lentils, salad and veggie burgers.
In an April issue of Arnold’s Pump Club podcasthe said, “For protein, my staples are eggs, salmon, and chicken.”
‘But I’m having more and more veggie burgers with lentils and beans.’
Meat options make up only 20 percent of what he consumes.
Arnold Schwarzenegger, 75, has gone 80 percent vegan and replaced many meat options with foods like lentils and veggie burgers. When he does eat meat, he sticks to lean proteins like salmon and chicken
“In the morning after my workout, I usually eat oatmeal with Greek yogurt or granola,” said Schwarzenegger.
‘I always have a salad for lunch, sometimes with a plant-based burger or maybe with salmon or chicken. Other times it’s with a scramble or omelette.’
I always have soup for dinner. I like to eat light for my last meal.’
A 2022 survey of 2,000 participants found that 10 to 15 percent have identified as vegetarian or vegan since 2020.
The findings, conducted by researchers at Kansas State Universityfound that 8 percent of participants were vegan, six percent vegetarian, and 12 percent mostly vegetarian, otherwise known as flexitarian.
Global market research firm Ispos estimates that there are currently 9.7 million vegans in the US.
In the UK, about 2 million Britons, three percent of the nation, identify as vegan, according to a survey by animal rights organization Viva! The study showed that half of the British population eats less meat.
The main difference between animal and vegetable protein sources is the presence of ‘complete’ proteins. Complete proteins contain all nine essential amino acids, while incomplete proteins contain only a few.
They include milk, pork, beef, eggs, poultry and fish. While most of these sources are animal products, soy products, such as tofu, are plant-based alternatives.
Schwarzenegger made his name as a bodybuilder and won the Mr Universe title in 1966
The recommended daily allowance of dietary protein for adults is 0.8 grams per kilogram of body weight or just over 7 grams for every 20 pounds. For a 140-pound person, that equates to about 50 grams of protein per day.
Anna Tebbs, a licensed dietician in the UK and nutritionist for meal kit company Green Chef, said many meat eaters are getting more than the recommended amount of protein per day.
“Meat eaters often eat more than one and a half times the recommended amount of protein,” she said.
This can lead to adverse health effects, such as weight gain.
For example, a study in the journal Clinical nutrition found that weight gain was significantly associated with diets that used protein instead of carbohydrates.
Getting protein from sources like red meat may also increase your risk of certain diseases.
A 2018 study in the European heart journal found that consuming red meat for a long time increased the body’s levels of trimethylamine N-oxide (TMAO), a chemical generated by the gut that increases the risk of heart disease.
The same study showed that reducing red meat consumption reversed these effects.
‘Reducing your meat intake can reduce your chances of heart disease or diabetes,’ said Ms Tebbs.
Ms. Tebbs recommended meat-free options such as nuts, beans, peas, grains and legumes as high-protein options to replace meat.
Seitan, for example, is a plant-based meat substitute that, according to the United States Department of Agriculture.
It’s made with vital wheat gluten, the main protein in watts, giving it a chewy texture similar to meat.
In comparison, the same serving of cod has 15 grams and salmon has 17.
Plus, soy protein can be found in foods like tofu, tempeh, edamame, and soy milk, making it a versatile plant-based option.
A overview of 35 studies found that soy intake lowered LDL (bad) cholesterol and increased HDL (good) cholesterol. This can lead to a lower risk of heart disease, stroke, and heart attack.