“Exercising without eating the proper foods is like plowing a field and not putting any seed into the ground, nothing would grow out of it” said Arnold. Since a very young age Arnold has been building his body. His diet helped him gain all the mass. He believed mostly in having whole food. Bread was poison according to him. He believed majorly in having food in its raw form. He considered that natural foods are any day more digestible than cooked food. Back in his body building days Arnold needed 5000 calories per day for his huge frame.
The important diet routine of Arnold would include the following:
Eat 5-6 smaller meals a day:
The main theory around this eating habit is that smaller meals can help one lose weight and absorb nutrients more efficiently. Eating large meals is a very bad eating habit because our metabolism can only handle a certain amount of calories, carbohydrates, protein, and fats in one sitting. This is the reason why Arnold preferred 5 to 6 smaller meals a day. Skipping even one meal per day will slow the metabolic rate and will accumulate fat.
Eat 30 to 50 grams of protein with each meal every 3 hours
In his chief bodybuilding years, Arnold knew that the most essential macro nutrient for growth was protein. Protein build your muscles and also repair them. There is constantly a debate about quantity of protein the body actually needs, Arnold says. “I always lived off the rule that for every pound of body weight, I needed one gram of protein.”
Eat carbohydrates half an hour after exercising
Carbohydrates are the main fuel used by the muscles during a weight-training workout. Glycogen (carbohydrates stored in the muscle cells) provides energy for workouts and allows the body builders to lift those heavy weights in the gym day after day, which converts into stronger and bigger muscles. For up to two hours after an intense workout, human muscles are ready to respond to whatever we put into our bodies. Without enough carbohydrates, you will run out of gas before you can do justice to a good muscle-building workout. So Arnold believed that the single most important time to consume carbohydrates is after training. Since the body uses glycogen for energy during an anaerobic weight training workout, the glycogen stores will be depleted after hitting the weights. If you do not replace those burned carbohydrates immediately after your training session, you are missing out on a great opportunity to increase your muscle growth and enhance muscle recovery and recuperation.
Not avoid saturated fats because they raise hormone levels
Arnold believed not to avoid saturated fats as they positively affect hormonal function. To be specific, free testosterone levels tend to be higher in those who accommodate saturated fats in their diet. Free testosterone should be considered by the people who do body building, as it helps with tissue repair, muscle growth, immune system strength, and sexual function.
Eat no more than 3 eggs a day
Eggs are the world’s perfect protein source. Egg protein has the highest biological value of any food. Eggs provide high-quality proteins. According to health experts, you need less protein from eggs than you do from other sources to achieve the same benefits in terms of weight loss and muscle growth. Inspite of their proven health benefits, eggs are some of the most arguable foods available. Their bad reputation is due to the evidence that the yolks are high in cholesterol. This is the reason why Arnold did not preferred more than three eggs a day.
Substitute beef and pork with chicken and fish
Protein that comes from animal sources contains all of the crucial amino acids that a body builder needs. In general, red meats (pork, beef and lamb) have more cholesterol and saturated (bad) fat than chicken, fish .The obvious problem with proteins from animal is that they can also contain large amounts of saturated fats, which can not only make you fat but put you at risk for heart disease and stroke. Beef comes from cows and generally has the more fat that chicken. White meat chicken is low in fat and high in protein. Fish is a very healthy protein choice. Fish is high in protein, but low in saturated fat and cholesterol, making it a good substitute. Pork is definitely a red meat. Saturated fat and cholesterol can raise your blood cholesterol and make heart disease worse. Fish and Chicken have less saturated fat than most red meat. The unsaturated fats in fish actually have health benefits. This is the reason why Arnold preferred chicken and fish over beef and pork.
Avoid sugar — it contains empty calories; eat fruits and vegetables for carbohydrates instead
The major disadvantage of frequently consuming empty-calorie foods is that energy intake can easily exceed energy requirements. If this excess energy is not used for physical activity, the extra calories are stored in the body as fat results in weight gain and obesity. Eating a healthy, balanced diet of nutrient-dense foods which provides many nutrients that are required to maintain health which are available in fruits and vegetables. Carbohydrates provide fuel for our brains and muscles. Arnold avoided sugar which contains empty calories.
Use supplements and protein shakes to get the required daily amount of protein
Protein has been typecast as something that will make you strong and big, but muscle growth is not controlled by the level of protein one takes; rather it is the growth demand caused by intense training or stress that will ultimately determine how much protein one should take in. An hour after his protein shake, Arnold would be at the gym doing what he did best by lifting big weight and another dose immediately after work out to help repair muscle damage and fuel the growth of new muscles.
According to Arnold, a proper diet plan is compulsory to gain weight and muscles and the plan should provide enough scope for nutritious food. Diet plan must focus on eating less fat-containing foods and keeping a close attention in the daily fat consumption.