For most people, making a protein shake involves quickly mixing a scoop of powder with water and getting it down. Not Arnold Schwarzenegger.
So meticulous was Arnie with his training and nutrition that he concocted his own recipe during the height of his bodybuilding career – and it has stood the test of time. Now, even at 79, he still regularly drinks the same shake.
He’s previously told MH the five ingredients he includes, although he doesn’t subscribe to drinking it at a specific time of day. For Schwarzenegger, it’s simply about getting the nutrition in.
‘The reality is the body doesn’t care – the body just loves protein and vitamins throughout the whole day, 24 hours a day,’ he said. ‘Why do you say I have to do this at 2am or 3pm, or post-workout? I can drink this before I go to the gym and I can drink this after I go to the gym. It doesn’t matter.’
Most bizarrely of all, Schwarzenegger would sometimes even add tequila or schnapps to the drink. He originally believed the alcohol acted as a vasodilator, helping deliver protein to his muscles faster and kickstart his recovery.
He’s since acknowledged research suggesting that alcohol can negatively affect recovery, with one study finding that consuming alcohol alongside protein after exercise reduced muscle protein synthesis compared with consuming protein without alcohol.
These days, Arnie has a much simpler justification for adding booze: he likes the taste.
‘I sometimes put in schnapps or tequila, just to give it a little extra flavour,’ he said.
But even without the alcohol, the recipe is far from conventional. These are the five ingredients Arnold adds to his shake.
Arnold Schwarzenegger’s Protein Shake Recipe
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1 raw egg, including the shell
What Do the Ingredients Add?
As Schwarzenegger explains, the shake isn’t just about protein – he’s also looking to add a range of nutrients to his diet.
The protein powder does most of the heavy lifting on the protein front, with the egg and almond milk contributing additional amounts depending on the products used. The banana adds carbohydrates, as well as nutrients including potassium and vitamin B6.
Then there’s the most unusual ingredient: the entire raw egg, shell and all. Eggshells are predominantly calcium carbonate and can therefore be a source of calcium when appropriately processed. That doesn’t mean we’d recommend following Arnie’s lead and dropping a raw, untreated eggshell into your blender, though.
Cherry juice may have more obvious benefits for recovery. Research has investigated tart cherry juice for its potential effects on inflammation, muscle soreness and recovery following exercise, with some studies reporting benefits.
Tart cherry juice also naturally contains small amounts of melatonin and has been studied for its potential effects on sleep.
So, is Schwarzenegger’s exact concoction necessary for building muscle? Absolutely not. But after decades of drinking it, you probably aren’t going to convince Arnie to change the recipe now.
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