Arnold Schwarzenegger debunks the myth: "Extra protein won't make naturals' organs bigger"

In his recent Arnold 's Pump Club newsletter, Arnold Schwarzenegger, seven-time Mr. Olympia and bodybuilding's biggest legend, addressed one of the most common myths that has been scaring gym-goers in recent years: can excessive protein consumption cause internal organ enlargement?

If you exercise naturally and rely solely on hard work and diet, Arnold has a clear and reassuring message for you - your organs are perfectly safe.

Where did the "protein panic" come from?

In 2019, a theoretical study surfaced that suggested that protein consumed beyond what the body can use for muscle growth could be diverted into internal organ growth. This idea spread like an avalanche across discussion forums and became a common warning against high-protein diets. But new research has finally put this theory to the test in real-world conditions.

Naturals vs. steroid users: what has science found?

According to Schwarzenegger, researchers focused on three groups of young adults: bodybuilders using doping (performance-enhancing substances), natural bodybuilders, and recreational athletes who served as a control group.

Using modern imaging techniques, the researchers measured the size of the heart, liver, intestines and kidneys. Both groups of bodybuilders (bulkers and naturals) consumed massive amounts of protein - over 2.5 grams per kilogram of body weight per day, more than double the normal recommendation. The control group stuck to about 1.4 g/kg.

The result? Organ enlargement occurred in only one group - the doping users.

"The organs of the natural bodybuilders looked almost identical to those of the recreational athletes in the control group, even though they ate about twice as much protein," Arnoldpoints out .

"Bubble gut" is the work of chemistry, not diet

If you've ever watched modern elite bodybuilding and wondered about the unnaturally bulging bellies of the competitors (called "bubble gut" or palumboism), Arnold is clear on this. It's not from these guys drinking too many protein shakes or eating pounds of chicken.

"The formula is clear. Same amount of protein, different doping status, different organ results. That said, high protein intake alone doesn't drive this change," Schwarzenegger explains. "A much more likely trigger is the doping protocols common in elite bodybuilding, which typically combine growth hormone, insulin and anabolic steroids. The bulging bellies on the podiums are more of a pharmaceutical signature than a dietary one."

What about fat gain?

Besides the fear of enlarged organs, Arnold refuted another concern. If you get more protein in you than your body needs, does it automatically convert to fat? According to Arnold, studies show that strength-training individuals who consumed more than twice the recommended amount of protein did not gain any extra body fat.

Conclusion.

While Arnold warns that steroid users should be much more cautious about their dietary and pharmacological actions, for natural exercisers, the conclusion is more than positive.

If you're exercising clean, you don't have to worry about the extra serving of protein. As the terminator himself adds:

"For the vast majority of people who eat a lot of protein and don't have a syringe in the picture, this is further proof that the protein scare (at least up to a dose of around 2.5 g/kg) utterly fails every test."