No more protein shakes: Why Arnold Schwarzenegger has ditched it at 78? Diet plan of seven times Mr. Olympia

At 78, Arnold Schwarzenegger’s fitness philosophy looks very different from his bodybuilding prime as he has taken a simpler and more mindful approach. Once known for his heavy reliance on protein shakes and meat-heavy meals, the seven-time Mr. Olympia now fuels his workouts with whole foods and moderation.

Speaking to Business Insider, Schwarzenegger said he has cut back on protein drinks, believing that his regular diet gives him all the nutrients he needs to stay strong and healthy.

While he acknowledges that protein is vital for muscle maintenance, especially as one ages, Schwarzenegger prefers to get it naturally rather than through processed supplements. His diet is now roughly 70% plant-based, with occasional portions of meat such as steak or his favorite Austrian wiener schnitzel. The actor explained that these adjustments are not only for maintaining muscle but also to protect his heart by lowering LDL cholesterol, which is linked to heart disease and stroke.

Schwarzenegger’s current routine is guided by a long-term focus on health and joint mobility. As the Chief Movement Officer at Zimmer Biomet, he promotes the company’s “You’ll Be Back” campaign, which encourages people to care for their joints and prevent pain. He admits that years of intense training have taken a toll on his body, so his present goal is to stay active without overstraining himself. His diet, he said, supports both heart and joint health while helping him sustain energy throughout the day.

His daily meals reflect this philosophy. Breakfast often includes oatmeal or Greek yogurt with berries and granola, providing a balanced mix of protein, fiber, and complex carbs. For dinner, he prefers vegetable soup paired with cucumber salad and pumpkin seed oil. These meals keep his diet nutritious, light, and sustainable — a shift from the strict, high-protein regimens of his bodybuilding days.

The Hidden Risks Behind Protein Powders

Schwarzenegger’s move away from protein shakes aligns with medical experts’ concerns. According to Harvard Medical School, protein powders can come with hidden risks despite being marketed as health boosters. Many contain added sugars, artificial ingredients, or even toxic substances that could harm long-term health.

Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women’s Hospital, noted that protein powders vary widely in content and safety. Since the FDA doesn’t tightly regulate supplements, there’s often no guarantee that a product contains what its label claims. In fact, a report from the nonprofit Clean Label Project found that several popular protein powders contained heavy metals such as lead, arsenic, cadmium, and mercury — all linked to serious health conditions.

These powders may also lead to digestive discomfort, especially for people with dairy sensitivities, and can be loaded with added sugars that contribute to unnecessary calories and blood sugar spikes. Harvard’s nutrition experts recommend that people, especially older adults, meet their protein needs through natural food sources rather than supplements.

Whole Foods Over Supplements
Instead of relying on shakes, Harvard experts advise consuming protein through foods like eggs, dairy, legumes, nuts, fish, and lean meats. These options not only provide protein but also deliver essential vitamins, minerals, and fiber that supplements lack. McManus emphasized that protein powders should only be used under medical supervision in special cases, such as during recovery from surgery or illness.