Arnold Schwarzenegger has been an outspoken advocate for fitness and health over the years. In his recent Arnold Pump Club newsletter, Schwarzenegger advises on the optimal creatine type and discusses depression-causing foods.
Arnold Schwarzenegger‘s impact on the fitness industry stems from his comprehensive knowledge of health, nutrition, and exercise. As a seven-time Mr. Olympia winner, he showcased exceptional physicality and inspired millions globally, demonstrating how committed training and good nutrition can lead to remarkable transformations.
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Beyond his achievements in bodybuilding, Schwarzenegger has leveraged his expertise to advocate for fitness and health, emphasizing the importance of regular exercise and healthy lifestyle choices. Creating his personal newsletter Arnold’s Pump Club, Schwarzenegger offers insights into various aspects of fitness, including exercise routines, nutrition advice, and motivation techniques.
Arnold Schwarzenegger advises on the optimal creatine type and depression-causing foods
In his recent newsletter, Arnold Schwarzenegger discusses the benefits of the trending supplement creatine.
“I just promised that we would help you make better choices. There’s no better place to start then the supplement industry. If you haven’t been paying attention, creatine is having a moment. Research now suggests that creatine can help your intelligence and memory fight off neurodegenerative disease, boost energy, and add strength and lean muscle.”
While creatine is a valuable supplement, Schwarzenegger emphasizes that not all forms are equal. For maximum health benefits, he advises opting for creatine monohydrate, which absorbs better into the body.
“There’s just one problem. Many people are taking the wrong type of creatine. Research overwhelmingly suggests that creatine monohydrate is the safest most effective and most absorbed form of creatine. Everything else is fighting for second place.”
Schwarzenegger also clarifies misconceptions surrounding the use of creatine.
“Two myths typically cause people to avoid creatine or purchase a potentially inferior version. First, people feel that creatine will make them bloated. Creatine pulls more water into your muscles. So while the scale weight might change by a few pounds, you have healthier more hydrated muscles” Arnold said.
“It will not make you look puffy or fat. The second concern is absorption. Many supplement companies will claim that other options such as creatine HCL will get you more creatine into your muscles. While creatine HCL has better solubility that doesn’t do anything for better results.”
The 76-year-old even provides guidance on the recommended dosage in grams based on the desired benefits.
“Five grams per day will provide the desired benefits. If you’re more interested in cognitive benefits, research suggests you likely need ten grams per day.”
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Arnold Schwarzenegger Discusses Link Between Ultra-Processed Foods and Cognitive Decline Depression
Schwarzenegger shares research findings suggesting a connection between consuming ultra-processed foods and experiencing depression and anxiety.
“You don’t need to stress about everything you put in your mouth. But one type of food appears to do more damage when consumed too often. Recent research suggests that more often you eat ultra-processed foods, the more likely you are to report feeling depressed or anxious, ultra-processed foods are engineered to be more desirable by adding salt, sugar, and fat.”
Schwarzenegger also highlighted how additives like artificial sweeteners and preservatives could worsen cognitive decline. However, he reassures fans that these findings are suggestive and should not be a cause for alarm.
“They contain hydrogenated oils, chemical additives, artificial sweeteners, emulsifiers, and preservatives. Another study of more than 11,000 people found that cognitive decline increased an additional 28% in people who consume more than 20% of their calories from ultra-processed foods.”
“The research is all observational so you can’t determine causation. People who are more anxious or depressed may happen to eat more ultra-processed foods but you might not need to stress” Arnold added.
As a reminder, Schwarzenegger explains that it’s acceptable to consume some ultra-processed foods as long as they are balanced with healthy, nutrient-rich options.
“Even if you eat some ultra-processed foods, as long as you’re eating nutritious options most of the time, researchers found that people who ate ultra-processed food but also had a balance of healthy foods like whole grains, green vegetables, legumes, nuts, fish, and berries showed no link with anxiety and cognitive decline.”
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In his ongoing mission to simplify healthy eating and dispel myths, Arnold Schwarzenegger highlights the importance of adequate protein intake. Contrary to common belief, he reveals that most people are not consuming enough protein and suggests a higher intake based on recommended guidelines.
Furthermore, Schwarzenegger addresses concerns with supplement companies, calling out mislabeling and the inclusion of toxic ingredients. He emphasizes the inadequacy of certain supplements, such as fish oil, in providing sufficient dosages for health benefits.
Through platforms like Arnold’s Pump Club, Schwarzenegger empowers individuals with evidence-based information and practical advice. Also, he remains a steadfast source of knowledge and inspiration in the fields of health, fitness, and nutrition.
Overview
Arnold Schwarzenegger’s newsletter, Arnold’s Pump Club, covers creatine benefits, types, and misconceptions, along with research linking ultra-processed foods to depression. Furthermore, he stresses diet balance and addresses concerns with supplement companies, remaining a trusted health and fitness guide.
Featured Image @Schwarzenegger (Instagram)