Seven-time Mr. Olympia winner Arnold Schwarzenegger shared his top 3 essential supplements that helped him build muscle during his prime and help him stay strong at 78. 

On the February 1 edition of his newsletter, Schwarzengger named the three science-backed supplements that focus on foundational health.

Protein

“Protein is the building block of every cell in your body. It’s your enzymes, tissues, and hormones, and the key to form, structure, and function,” Arnold Schwarzenegger wrote.

He said that you don’t need it in large amounts, but everybody must prioritize it, as it is essential. He even highlighted a meta-analysis that revealed that protein strengthens the body and maximizes muscle fibre size.

Arnie also explained that 1.2g-1.6g of protein per kilogram of body weight is where he benefits taper off.

According to Arnold Schwarzenegger, whey protein isolate is the most researched form of protein, but plant-based proteins are also a good option. “If you’d rather get it from whole food options, you don’t need a supplement. But if you’re not getting enough, it’s better to add protein powder than to deprive your body of what it needs,” added the Hollywood icon.

Vitamin D

The bodybuilding veteran also listed vitamin D as essential, because almost 35-50% of the global population is deficient.

"Correcting a Vitamin D deficiency has meaningful effects. Accumulating evidence suggests reduced cancer mortality, better immune function (particularly for upper respiratory infections), and lower all-cause mortality," wrote the Austrian Oak.

However, Schwarzengger suggested getting a test done before taking the supplement, but if the level is below 30 ng/mL, then one must include 1,000 to 3,000 IU daily. Apart from this, eating fatty fish and absorbing sunlight will be beneficial. 

Creatine

“I’ve probably recommended creatine to more people than any other single thing in my career. Not because it’s magical, but because the research is so consistent, it almost feels unfair to other supplements,” wrote the 78-year-old.

Arnold Schwarzenegger further emphasized in a meta-analysis that creatine helps decrease body-fat percentage and increase fat-free mass and body mass. He even suggested taking 5g of creatine daily. 

“Anywhere from 10 to 20 grams per day for cognitive protection,” Arnold added. Schwarzenegger also recommended using creatine monohydrate  and said, “If anything in the supplement world qualifies as backed by evidence, this is it.”

So, which one out of these three supplements are you willing to try? Tell us in the comments.

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Written by

Supradeep Dutta

Edited by

Sagnik Bagchi