Arnold advises how to choose a quality protein and not to fall for the manufacturers!

Arnold Schwarzenegger, the seven-time Mr. Olympia, is still intensely involved in nutrition and fitness at the age of 78. In the current issue of his newsletter, Arnold's Pump Club, he focuses on a topic that plagues many exercisers - the quality of protein powders. His message is clear: You don't necessarily need a protein drink to live, but if you're already spending money on one, make sure you're buying quality, not just expensive sugar and fillers.

A trap called "Concentrate"

Arnold warns that the term "whey concentrate" can be misleading. It can be a premium product, but it can also be garbage.

"Concentrate can contain 80% protein, but it can also contain only 25%. The rest is lactose and fillers. The problem is that manufacturers are not obliged to state the quality of the raw material used. Two products may look the same on the outside but be radically different on the inside," explains Schwarzenegger.

Beware of "Amino Spiking"

An even more insidious practice, according to Arnold, is so-called amino spiking. Because protein content is often measured indirectly through nitrogen content, some manufacturers add cheap amino acids (glycine, taurine, glutamine) to the powder. While these will increase the tabulated nitrogen (and thus protein) values, they do not have the same effect as complete protein for muscle building.

"A scoop that promises 25 grams of protein may actually contain only 15-18 grams of usable protein for your muscles," warns Arnie.

Arnold's pick for quality selection

To make sure fans don't get lost in the flood of products, Arnold has compiled a simple list of rules to follow:

1. Look for the amino acid profile: a quality product has nothing to hide. For whey, leucine should make up at least 10-11% of total protein and BCAAs (branched chain amino acids) at least 25%. If the numbers don't add up or are missing, that's a red flag.
2. Play it safe with Isolate: if you want peace of mind, reach for Whey Isolate. This is standardized to about 90% protein and contains minimal lactose.
3. Look for logos like NSF Certified for Sport or Informed Sport. These guarantee that the product contains what is on the label and is free of banned substances.
4. Price hints: If the protein is suspiciously cheap, they probably skimped on the raw material.

Conclusion

Arnold's philosophy remains constant - diet is the foundation. Supplements are just supplements. But when you do reach for them, be a smart shopper.

"Read labels. Check the amino acids. And don't settle for less," Schwarzeneggerconcludes .