Proceeding from Arnold's early records, it is enough for an average person to take one gram of protein per kilogram of weight per day, but the bodybuilder should raise this figure at least twice. In the 1970s, he advised eating mostly animal protein from eggs, fish, meat and dairy food in terms of vitamins and minerals.
In addition, he took additional complexes of vitamins and minerals, especially during periods of intensive training to gain muscle mass, when the body needs an increased intake of them. Arnold ate six meals a day throughout his career in bodybuilding.
Arnold Schwarzenegger's diet
In the 70s, his daily diet consisted of three meals and three snacks (also made up of natural products. The total daily calorie intake was 5000 calories, some of which were 300 g of protein. Protein cocktails from the ingredients available at the time were also an integral part of the diet. His favourite drink was a mix of two cups of milk, half a cup of skimmed milk powder, one egg and half a cup of ice cream whipped in a blender. These cocktails were often replaced by snacks made of natural products.
Arnold Schwarzenegger's diet plan
Making a meal plan has become an essential element in Arnold's diet. He followed the meal plan clearly, making certain adjustments to get all the necessary substances in the right amount.
Analysis
Arnold's advice in terms of nutrition, dating back to the seventies of the last century, is still being retransmitted in the recommendations of modern publications and sites dedicated to bodybuilding and fitness. Arnold had a deep knowledge of dietology in bodybuilding at the time, but his flair and ability to self-analysis played an even greater role.
Much of what we know about nutrition today was simply not known in Arnold's time. Most of the things about Arnold's nutrition were a lot of questions at the time. But over time they have become scientifically sound, both in general terms of dieting and in detailed nuances, such as the amount of protein consumed and macronutrients.
In almost all references to nutrition Arnold gives him the most important role, but tells him about this aspect of bodybuilding with less passion than the training process itself. The nutrition plan may be the weakest link for many bodybuilders, but not in the case of Arnold. He had a clear understanding of the basics of nutrition and followed it flawlessly day after day. So, unlike training, he didn't need to focus on it. His feelings in terms of nutrition were extremely developed, and in the task of building a diet, Arnold broke away from his opponents.
Methods to increase the intensity of Arnold Schwarzenegger
Full-featured meals
Arnold has always taken protein supplements, vitamins and minerals, while adhering to a nutritious diet.
In Arnold's time, protein shakes were unpleasant, low-concentration powder mixtures mixed with milk, eggs and bananas. However, Arnold believed in the ability of liquid protein calories to accelerate the process of muscle gain. He was wrong about only a few things.
He understood the importance of fat and advised him to take foods that contained it. Among them were both nuts and healthy oils, which played an important role in stimulating the production of hormones such as testosterone, and mayonnaise, which is rich in saturated fats. The reputation of such products as banned products began to change in the opposite direction in bodybuilder circles, confusing them.
Conclusion
Arnold Schwarzenegger's nutrition plan in the 1970s was based on concepts that remain relevant to this day.
His diet lacked only those additives that were simply not available at the time. If creatine and glutamine had been discovered during Arnold's time, they might have helped him to improve his form and achieve even more impressive results.
However, it is safe to say that no bodybuilder has reached the peak of his physical development only by taking some specific sports supplements. Arnold's intuition and knowledge allowed him to make the most of his existing nutrition plan, despite the times in which he competed. As he once said: "Training without proper nutrition is like cultivating a field without sowing it. You shouldn't expect a harvest.