\u201cAdults between 50 and 70 had the same rate of muscle protein synthesis whether most of their protein came from plants or animals. The difference-maker wasn\u2019t whey or pea protein. It was lifting.\u201d<\/p>\n<\/blockquote>\n
Schwarzenegger noted that lifting affected MPS most, and cited a study showing that MPS was higher in trained legs regardless of which diet people used.\u00a0<\/p>\n
\n\u201cResearchers assigned people to one of two controlled diets for 10 days. Both supplied about 1 gram of protein per kilogram of body weight each day, but one emphasized animal foods and whey, while the other leaned heavily on plant foods and pea protein.\u201d<\/p>\n
\u201cEvery other day, participants trained one leg with knee extensions and left the other leg alone. Muscle protein synthesis was about 12 percent higher in the trained leg, regardless of which diet people ate. The animal-based diet delivered more leucine and other essential amino acids, yet produced no measurable advantage.\u201d<\/p>\n<\/blockquote>\n
While Schwarzenegger maintains that proteins are not all equal, he explained that those differences might not affect the end goal:\u00a0<\/p>\n
\n\u201cAnd that reinforces what we continue to see in studies. It\u2019s not that all proteins are interchangeable or equal. In fact, we know that some animal proteins have more essential amino acids. But we\u2019re finding out that the difference might not influence outcomes.\u201d<\/p>\n
\u201cThis was a small experiment, and the researchers measured the process of muscle protein synthesis, not actual muscle growth. The plant-based diet was carefully planned and supplemented with pea protein, so this isn\u2019t evidence that any collection of plant foods will automatically get the job done.\u201d<\/p>\n<\/blockquote>\n
The seven-time Mr. Olympia adds that protein intake doesn\u2019t have to be complicated. He recommends eating between 1.6 and 2.2 grams of protein per kilogram of body weight, and slightly less if you\u2019re inactive.\u00a0<\/p>\n
\n\u201cBut this study \u2014 along with other research \u2014 suggests once again that the story about protein and muscle preservation doesn\u2019t have to be complicated: Get enough total protein (anywhere from 1.6 to 2.2 g\/kg of goal body weight if you exercise, and as low as 1.2 g\/kg if you\u2019re inactive) from whatever source you\u2019ll eat, train consistently, and you\u2019ll see results.\u201d<\/p>\n<\/blockquote>\n
Schwarzenegger recently busted another protein myth that stirred up the fitness community. After claims that protein made you age faster<\/a> went viral, the bodybuilding star defended the macronutrient. He explained that these studies were conducted on animals, so the argument is shaky at best.\u00a0<\/p>\nAt 79, Schwarzenegger is still handing out valuable bodybuilding tips and wisdom. Overall, he believes protein sources matter far less than total intake as we get older.\u00a0<\/p>\n
RELATED:\u00a0<\/strong>Arnold Schwarzenegger Breaks Down Why Protein Works Less When You Don\u2019t Sleep<\/a><\/p>\n\n