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- Arnold Schwarzenegger was never strict about his diet and doesn't really drink protein shakes.He follows a "70%" plant-based diet with staples like oatmeal, cucumber salad, and pumpkin seed oil.He also eats what he wants when he travels, exercising more to compensate.
Arnold Schwarzenegger is no longer crushing workout shakes. At 78, his muscle routine is fueled by oatmeal, soup, and moderation.
"I used to drink, for instance, protein drinks, but I don't do that that much," Schwarzenegger told Business Insider. "I just think that I eat really well and I stay healthy this way."
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While eating enough protein is crucial for healthy aging, too much LDL cholesterol from high-fat animal products can lead to heart disease and stroke. Doctors generally recommend getting protein from a wide range of sources, such as salmon, Greek yogurt, and beans.
Schwarzenegger, who famously cut back on meat to lower his cholesterol, isn't a strict vegan; he follows a "70%" plant-based diet. "That doesn't mean that I've cut out the wiener schnitzel or a steak every so often," he said.
All of this is in aid of protecting his body so that he can keep working out as he ages.
Schwarzenegger, the Chief Movement Officer at Zimmer Biomet, is promoting its You'll Be Back campaign targeting joint pain. He said that he's had to "work around injuries" from 60 years of working out, and maintaining a diet that goes easy on his heart health is a crucial part of his routine.
Schwarzenegger shared what he typically eats in a day — and why he allows himself to eat whatever he wants when he travels.
He eats a protein-packed breakfast
Schwarzenegger starts his day with some lean protein, "usually an oatmeal or a yogurt with some berries and some granola." He previously told Business Insider that he sometimes has his protein-packed breakfast later in the day, more like a brunch.
These are considered some of the best options for a low-calorie, high-protein breakfast. The daily recommended protein intake for strength gains is 0.75 grams of protein per pound of total body mass.
At his age, with his daily exercise regimen, Schwarzenegger should aim for at least 83 grams of protein per day, according to the CDC and the World Health Organization. With 6 grams of protein in a 1-cup serving of oatmeal or 17 grams in Greek yogurt, berries, and granola, this sets him up nicely for the day.
Dinner is light and heart-healthy
For years, Schwarzenegger has stuck to a light, nutritious dinner of vegetable soup and cucumber salad. He likes to top the salad with a drizzle of pumpkin seed oil, derived from his native Austria.
Vegetable-packed dinners tend to be high in fiber, while pumpkin seed oil can help lower blood pressure, helping blood vessels expand.
He works out more after high-calorie days
Schwarzenegger said he sticks to his oatmeal and vegetable soup pretty regularly, except when he travels. "Then the whole thing is out the window and everything goes out of control," he said.
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On a recent trip to Germany, he couldn't pass up the local cuisine. "You can imagine I ate wiener schnitzel and I had my potato salad," he said. He then attended a few events in Spain and Italy, where "of course, we went from one pasta to another," he said. "So that wasn't helpful either for my waistline — I mean, it was like a disaster."
In the end, he said everything is about balance. When he had time on vacation, he "went into the gym a little longer" and biked more. When he returns home, he jumps back into his workout routine.
"Now I'm going to work out a little bit more this next week," he said, "and I'm going to watch much more what I eat."
- Additional reporting by Gabby Landsverk.
