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\n\u201cResearchers pulled together more than 350 studies on protein restriction and aging and mapped how eating less seems to shift metabolism, dial down the body\u2019s growth signals, and slow cellular aging. The research primarily focused on animal models. In flies and mice, lower protein levels appear to extend lifespan.\u201d<\/p>\n
\u201cBut in humans, it\u2019s a different story. Nobody has shown a human living longer on less protein. And no human aged faster on more. The headline makes it appear that animal lifespan data is interchangeable with human data, and it makes claims it can\u2019t support.\u201d<\/p>\n<\/blockquote>\n
Schwarzenegger argued there\u2019s a difference between not needing extra protein and actively reducing protein intake:\u00a0<\/p>\n
\n\u201cHere\u2019s the trap: \u201cyou don\u2019t need extra protein\u201d is not the same as \u201ceat less protein.\u201d Those are different sentences, and the headline blurs the distinction between them.\u201d<\/p>\n<\/blockquote>\n
According to \u201cThe Austrian Oak,\u201d muscle is one of the clearest metrics for determining how well we age.\u00a0<\/p>\n
\n\u201cProtein protects your muscle. And muscle is one of the clearest markers of how well you age. In one study of about 3,600 older adults, those with the most muscle were roughly 20% less likely to die over the next decade-plus than those with the least. Cut your protein too low, and you lose muscle faster, which is the exact thing you\u2019re trying to avoid.\u201d<\/p>\n<\/blockquote>\n
He added that sedentary individuals do not require as much protein as those who live more active lifestyles.\u00a0<\/p>\n
\n\u201cSo the real takeaway is a lot less scary than the headline, and more useful. If you\u2019re sedentary, you don\u2019t need to chase higher amounts of protein or protein-max. If you\u2019re more active, you\u2019ll benefit from more protein, but you don\u2019t need to extreme amounts. Either way, everyone still needs enough protein.\u201d<\/p>\n
\u201cIf you\u2019re mostly sedentary, aim for about 0.5 to 0.7 grams of protein per pound of body weight (roughly 1.2 to 1.6 g\/kg). If you train regularly, aim for 0.7 to 1 gram per pound (about 1.6 to 2.2 g\/kg), leaning toward the top of that range when you\u2019re losing weight and trying to keep muscle.\u201d<\/p>\n<\/blockquote>\n
Ideally, the bodybuilding legend said to spread your protein intake across your daily meals.<\/p>\n
\n\u201cFor a 175-pound person, that\u2019s somewhere around 90 to 120 grams a day if you\u2019re sedentary, 120 to 175 if you\u2019re active. Spread it across your meals, lean on real food first, and you\u2019ll be giving your body what it needs.\u201d<\/p>\n<\/blockquote>\n
Protein and training are key for muscle growth, but how you recover also affects progress. Schwarzenegger recently broke down how a poor night of sleep can affect the body\u2019s ability to use protein<\/a>.\u00a0<\/p>\nSchwarzenegger is cautious anytime a seemingly groundbreaking study emerges. He emphasizes that protein will not cause you to age faster and remains essential for living a longer, more fulfilling life.\u00a0<\/p>\n
RELATED:\u00a0<\/strong>Arnold Schwarzenegger Explains Whether Women Get Less Out of Their Protein Than Men When Building Muscle<\/a><\/p>\n\n