Arnold Schwarzenegger, a name synonymous with strength and vitality, has a remarkable story of resilience that has kept him strong and vibrant at 77. Born with a bicuspid aortic valve, a genetic condition shared with his mother and grandmother, Arnold has undergone multiple heart surgeries, including valve replacements in 1997, 2018, and 2020. Despite these challenges, his disciplined regimen of healthy eating and rigorous exercise has helped him maintain his strength and energy. In this article, we will delve into Arnold’s workout routine, his diet staples, the foods he avoids, and his secret protein shake recipe.

Arnold’s Workout Routine

Arnold’s approach to fitness is simple: “Don’t think, just do it.” Every morning, he pedals to Gold’s Gym in Venice Beach, working out for about 30 minutes. This routine gives him the energy he needs for the day. His regimen starts with bicep curls, a foundational exercise for arm strength. He begins with 30 reps to warm up, followed by four sets of 10 to 12 reps each.

Next, Arnold engages in machine dips to warm up his lower back and knees. He focuses on fluid movement and key muscle activation rather than heavy weights. His shoulder circuit includes overhead presses, machine lateral raises, and rear delt flies, emphasizing strength training to maintain muscle mass and bone density, crucial for seniors. He often stresses the importance of training partners for accountability, motivation, and proper form.

Arnold’s Diet Staples

• Oatmeal: Arnold incorporates oatmeal into his diet for its numerous health benefits. Rich in soluble fiber, oatmeal helps lower cholesterol and stabilize blood sugar levels. Its low glycemic index aids in weight management, and its insoluble fiber supports digestive health.
• Greens and Vegetables: Nutrient-dense foods like spinach, kale, and Swiss chard are staples in Arnold’s diet. These greens are rich in vitamins A, C, and K, folate, and iron, supporting immune function, bone health, and red blood cell production. The high fiber content aids digestion and helps maintain a healthy weight.
• Watermelon: A favorite summer fruit for Arnold, watermelon is hydrating and rich in vitamins A and C, and antioxidants like lycopene. It supports skin health, immune function, and cardiovascular health, making it a perfect post-workout snack.
• Radler: Arnold enjoys a German drink called Radler, a blend of beer and lemonade. While it’s a refreshing choice, it’s essential to consume it in moderation due to its sugar content and alcohol.

Foods Arnold Avoids

To maintain his health, Arnold cuts out certain foods from his diet:

• Sugar and White Bread: Eliminating these from his diet helps avoid blood sugar spikes, energy crashes, and weight gain. Replacing them with whole grains, fruits, and vegetables improves overall nutrient intake and blood sugar control.
• Cow’s Milk: Due to lactose intolerance and the desire to reduce saturated fat, Arnold opts for almond milk, which is lower in calories and lactose-free. However, it’s essential to ensure adequate protein intake from other sources since almond milk contains less protein.
• Red Meat: Although not a vegan, Arnold has significantly reduced his red meat consumption, especially given his heart condition. Instead, he relies more on plant-based protein sources and his protein shake.

Arnold’s Protein Shake Recipe

Arnold’s secret to maintaining his protein intake is his specially crafted protein shake. The base is almond milk, making it suitable for those who are lactose intolerant. He adds cherry juice for flavor and its anti-inflammatory properties, and a banana for extra fiber and electrolytes. He uses plant-based protein powder from his own brand, Ladder, which provides essential amino acids and reduces post-workout muscle soreness. Interestingly, he includes a raw whole egg, including the eggshell, for additional protein, vitamins, and antioxidants. However, caution is needed due to the potential risk of salmonella.

Arnold’s disciplined approach to his diet and exercise regimen has allowed him to maintain his strength and vitality even after multiple heart surgeries. His commitment to healthy living and his secret protein shake recipe continue to inspire many to follow in his footsteps.