What's in Arnold Schwarzenegger's bodybuilding protein shake he still drinks today
It’s fair to say Arnold Schwarzenegger knows a thing or two about building muscle, having clinched numerous Mr Universe and Mr Olympia titles during his legendary fitness career.
Recognised as one of the greatest bodybuilders of all time, the 79-year-old, often still referred to by his nickname, The Austrian Oak, reportedly still consumes the same protein shake that he relied on in his heyday.
The beverage, which only includes five key ingredients, was and still is drunk whenever the Terminator actor wants to—no time-based rituals exist.
“The reality is the body doesn't care – the body just loves protein and vitamins throughout the whole day, 24 hours a day,” Schwarzenegger once said in an interview with Men’s Health.
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“Why do you say I have to do this at 2am or 3pm, or post-workout? I can drink this before I go to the gym and I can drink this after I go to the gym. It doesn't matter.”
Why Arnold Schwarzenegger sometimes includes alcohol in his protein shake
The former governor of California would even sometimes spike his protein shake with tequila or schnapps, claiming the alcohol acted as a ‘vasodilator’.
The Cleveland Clinic defines vasodilators as medicines that dilate blood vessels. They keep arteries and veins from narrowing or contracting.
Schwarzenegger previously claimed the concoction of protein and alcohol would kickstart his recovery after gruelling gym workouts.
Over the years, the businessman has changed his tune; he acknowledged that alcohol can actually negatively affect exercise recovery, as per a study published in the Journal of Functional Morphology and Kinesiology.
Now, he just includes a glug of alcohol for ‘a little extra flavour’. Each to their own, right?
Ingredients in Arnold Schwarzenegger’s protein shake
In 2019, Schwarzenegger featured in an episode of Men’s Health Gym and Fridge where he revealed he’d drunk a five-ingredient protein shake every day since becoming a professional bodybuilder in the late 1960s.
Almond milk
The first ingredient is 200ml of almond drink, a low-calorie, plant-based favourite rich in vitamin E and often fortified with extra calcium, vitamin D and vitamin B12.
Tracy Parker, senior dietitian for the British Heart Foundation, has praised almond milk for being naturally low in saturated fat, meaning it can ‘be used as part of a heart-healthy diet if you are trying to reduce your intake by replacing whole or semi-skimmed milk’.
“However, as almond milk only contains a small amount of almonds, it does not provide the same nutrients as eating whole nuts, such as fibre, healthy fats and plant protein, which are linked with a lower risk of cardiovascular disease(CVD),” she warned.
She added that if lowering your cholesterol is a priority, then drinks made with oat or soya may be a better choice.
Cherry juice
After adding the milk, Schwarzenegger is known to top the base of the shake up with another liquid to help with ‘muscle soreness’: 60ml cherry juice.
Cherries are anti-inflammatory and anti-oxidative, with studies suggesting they can relieve rheumatological symptoms associated with osteoarthritis and gout, as per Northumbria University.
A study published in the journal of Physical Activity and Nutrition earlier this year has also suggested that tart cherry products may help with exercise and strength recovery.
Banana
After the liquid, the Conan the Barbarian icon bulks his protein shake out with a single banana.
Serving as a rich source of complex carbs, which can increase muscle glycogen stores and potassium, bananas have been known to prevent muscle cramps, as reported by Healthline.
However, experts at the University of California have previously argued that bananas may drastically reduce the absorption of flavanols—powerful compounds linked to heart and brain health.
It’s advised not mixing them with flavanol-heavy foods like berries, grapes, cocoa or beet greens.
Protein powder
Naturally, you can’t have a protein shake without some source of protein, with Schwarzenegger opting for a scoop of rich powder.
The convenient supplement is an easy, fuss-free way to top up your protein levels. It may also help to build muscle, repair tissue, and make enzymes and hormones, as per Medical News Today.
“Protein powder isn’t required to be healthy or strong,” the star wrote in an Arnold’s Pump Club Newsletter shared earlier this year.
“But if you use one, make sure it’s actually doing the job you hired it for. Read the label. Check the amino acids. And don’t settle for less.”
He also advised purchasing products certified by Informed Sport or those carrying an NSF Certified label.
“And stick to brands that disclose protein grade and amino acid data,” he added.
Raw egg, including the shell
In the eyebrow-raising Men’s Health clip, the father of five was seen dropping an entire, uncracked egg into the blender, noting that the shell provided extra calcium—and he is not wrong.
Experts at Real Simple have argued that eggshells can help boost bone health, reduce osteoporosis risk, encourage collagen production, and support strong teeth.
Raw eggs, described by Healthline as ‘nutrient-dense’, are an excellent source of protein, healthy fats, and antioxidants that can help protect eyes, brain, and heart.
Be aware that raw eggs can carry a Salmonella risk with symptoms including diarrhoea, fever, and vomiting.
Would you give Arnold Schwarzenegger’s protein shake a go?
Ella Scott