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Today’s Health Upgrade
The benefits of pre-workout protein
Every giant starts somewhere
The brain protector
Arnold Q&A
Arnold’s Podcast
Want more stories from Arnold? Every day, Arnold’s Pump Club Podcast opens with a story, perspective, and wisdom from Arnold that you won’t find in the newsletter. And, you’ll hear a recap of the day’s items. You can subscribe on Apple, Spotify, Google, or wherever you listen to podcasts.
Nutrition
The Benefits of Pre-Workout Protein
Most athletes obsess over what to eat after a workout. But new research says what you eat prior to exercise could help you perform your best — and improve on your next workout too.
Scientists found that increasing protein before a workout leads to significantly less muscle fatigue and faster recovery.
The study was interesting because the scientists had everyone consume the same amount of total protein per day. The difference was that one group had 60 percent of their total protein for the day about 2 hours before exercise, while the other group had an equal amount of protein spread through three meals (about 33 percent of their daily protein before a workout).
Researchers tracked markers of muscle fatigue and recovery, including performance in jump tests, sprint time, and subjective fatigue ratings.
The high-protein group reported significantly lower levels of muscle fatigue during exercise and at 24 and 48 hours after training. They also reported feeling less sore and more recovered.
Researchers believe that protein consumed before strenuous activity helps "prime" muscle protein synthesis and improve amino acid availability during and after the event—making it easier for your body to repair damage and bounce back quicker.
That doesn’t mean chugging shakes all day. Any type of protein works. And the study suggests that bumping up how much protein you eat prior to a workout, relative to your other meals, could be beneficial.
Remember, the total protein you eat in a day is still most important to your overall goals.
Together With Brex
Every Giant Starts Somewhere
At Arnold’s Pump Club, we don’t believe in the myth of the self-made man. Not because people don’t work hard — but because none of us make it alone. We all stand on the shoulders of giants.
Arnold never forgets that. When he arrived in America with nothing but a dream and an accent, it was the people who believed in him, gave him a shot, and helped him become who he is today.
That’s why we love Brex.
The founders of Brex know what it means to start from scratch. As immigrant entrepreneurs, they saw how traditional finance held back brilliant ideas. So they built a new path — one that helps the next generation of innovators rise faster.
Brex isn’t just a modern finance platform. It’s a launchpad for builders, dreamers, and doers.
Instant Approval: No more red tape. Get a corporate card with high limits — fast.
Smarter Spending: Brex’s integrated expense software helps your team focus on growth, not spreadsheets.
Built for Startups: Brex understands what early-stage businesses need — because they’ve lived it.
Remember, high performance isn’t just about working harder — it’s about working smarter. It’s about optimizing effort for maximum results. That’s why the most effective finance teams remove friction, automate the busywork, and focus their energy where it matters most: fueling growth.
With Brew, you can effortlessly control spend, automate manual tasks, and optimize your finances with up to 20x higher card limits and powerful rewards.
If you're creating the future, you shouldn’t be held back by the past. Brex clears the way so you can keep pushing forward.
You’ve worked hard to build the foundation for financial success. Now, go full performance mode with Brex.
Brex eliminates 60% of manual finance tasks, enabling teams to spend smarter, move faster, and grow with confidence. Check out Brex.com/grow to get started.
Join the platform trusted by the fastest-growing companies and boldest founders and operators.
On Our Radar
Does Your Brain Have A Backup Battery?
Traumatic brain injuries (TBIs) are unpredictable and devastating. But what if a simple supplement—one you might already use for muscle gains—could help protect your brain?
New research highlights creatine as a promising therapy for protecting against brain trauma and reducing damage.
When the brain experiences trauma, a chain reaction of damage begins almost instantly. Blood flow drops. Oxygen delivery slows. Mitochondria—the energy powerhouses of your cells—struggle to function. And without enough energy (in the form of ATP), neurons start to die.
In other words, your brain’s energy demands spike while your energy supply tanks. Creatine works like a backup battery—helping restore that power and limit the domino effect of brain cell death.
Creatine plays a critical role in restoring ATP—the energy your brain (and muscles) need to function. The researchers explain that increasing creatine levels in brain tissue could help cells bounce back faster after injury by improving energy availability and buffering against oxidative stress.
And in preliminary human studies, those with traumatic brain injuries who took creatine saw fewer headaches, dizziness, fatigue, and cognitive issues during recovery.
The researchers suggest that creatine might be most effective when used before an injury occurs, which could have major implications for high-risk groups like athletes, soldiers, and first responders. However, even post-injury supplementation shows therapeutic potential.
While more human studies are needed, the early evidence is strong enough that some scientists suggest creatine could be used preventatively in people at high risk of brain trauma. Just make sure you’re taking a high-quality, third-party certified creatine, as many products have been shown to not include the amount of creatine claimed on the label. Here’s our pick.
While it started as a performance-enhancer, the latest research suggests creatine is also a cognitive-enhancer. If using for brain-health, research suggests taking 10 to 20 grams per day, which is still in the safe range for long-term use.
Arnold’s Corner
Arnold Q&A
Two weeks ago, Arnold did his 44th Q&A in The Pump app. Arnold answered more than 100 questions on everything from weight training and diet to advice about dealing with anger and parenting. Here are two answers people found particularly helpful.
Lessons on Anger And Forgiveness
Lessons In Parenting
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Publisher: Arnold Schwarzenegger
Editors-in-chief: Adam Bornstein and Daniel Ketchell
