The Golden Era of bodybuilding, roughly spanning the 1950s to the 1980s, produced physiques that many consider the epitome of aesthetics: muscular, lean, and athletic with a classic V-taper. Bodybuilders from this era, such as Arnold Schwarzenegger, Frank Zane, and Sergio Oliva, achieved remarkable results with training and nutrition approaches that, while simpler than modern methods, were highly effective. This article delves into the dietary principles that guided these legends, exploring the foods they ate, the supplements they used (or didn't), and how their approach compares to modern bodybuilding nutrition.
The Golden Era Approach: Back to Basics
The Golden Era came from a time where supplements were scarce. Here’s how bodybuilders and their legendary peers got the nutrition they needed for epic gains. Bodybuilders in the ‘60s and ‘70s didn’t give a lot of credence to popular nutrition trends. They didn’t fear dietary fat like the general public. They also knew the power of manipulating carbs.
Whole Foods as the Foundation
Make no mistake: Whole food was the game back then. And bodybuilders still believe that’s the way to go. Food should be your main source of nutrients. Supplements are supposed to supplement your food intake. That’s it.
Unlike today's bodybuilding landscape, where processed foods and a plethora of supplements are commonplace, Golden Era bodybuilders relied primarily on whole, unprocessed foods. This meant a diet rich in meat, eggs, dairy, and unrefined carbohydrates. They focused on obtaining nutrients from natural sources, emphasizing the importance of food quality and preparation.
High Protein Intake
Protein is crucial for muscle building. Training causes microscopic damage to muscle tissues. Protein is essential for repairing and rebuilding these tissues, leading to muscle growth.
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The importance of protein was known back then. The majority of old school bodybuilders considered beef and turkey as the obvious choice for protein, some consumed fish and chicken but used to cycle them. The problem with fish was that it was not particularly filling. Arnold says, “I tried to maintain 0.88-1 gram of protein per pound of my bodyweight”. The modern era focuses on protein. Big competitive bodybuilders aim to consume 2-2.5 gram per pound of bodyweight to build more muscle.
Protein was the cornerstone of the Golden Era bodybuilding diet. Bodybuilders consumed significant amounts of protein to support muscle growth and repair. Primary sources included:
- Red Meat: Beef was a staple, providing a substantial amount of protein and calories.
- Eggs: Consumed whole, including the yolks, for their protein and fat content.
- Dairy: Milk, cottage cheese, and cheese were common sources of protein and calories.
- Poultry: Chicken and turkey provided leaner protein options.
- Fish: Added to the diet for variety and essential fatty acids.
Carbohydrate Sources
Carbohydrates provide energy for workouts. When consumed, carbs are broken down into glucose, stored in the liver and muscles as glycogen, and some remains in the blood to fuel the brain.
Like modern bodybuilders, old-school bodybuilders understood the importance of adequate carbohydrate intake without overconsuming to avoid fat gain.
Carbohydrates were strategically used to fuel workouts and replenish glycogen stores. Bodybuilders in the Golden Era favored unrefined carbohydrate sources, such as:
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- Oatmeal: A popular breakfast choice providing sustained energy.
- Rice: A staple carbohydrate source, often consumed with protein-rich meals.
- Potatoes: Another excellent source of carbohydrates and essential nutrients.
- Fruits: Provided vitamins, minerals, and natural sugars.
- Vegetables: Important for overall health and fiber intake.
Fats: Not the Enemy
One of the most significant differences between the old-school bodybuilding diet and the modern bodybuilding diet is the amount and type of fat consumed. The main source of fat in the old-school bodybuilding diet was protein. Things like red meat, dairy, and whole eggs all contain a lot of fat. Fat is an important nutrient that plays an essential part in the synthesis of anabolic hormones, including testosterone, growth hormone, and IGF-1. However, fat is also calorically dense, coming in at nine calories per gram, as opposed to four calories a gram for both carbs and protein.
Unlike the low-fat craze that swept through later decades, Golden Era bodybuilders didn't shy away from dietary fats. They understood the importance of fats for hormone production and overall health. Common sources of fats included:
- Red Meat: Provided both protein and saturated fats.
- Whole Eggs: Rich in cholesterol, which is a precursor to testosterone.
- Dairy: Full-fat milk, cheese, and butter were consumed for their fat content.
- Nuts and Seeds: Offered healthy fats and essential nutrients.
The Role of Supplements
The supplement industry was nascent in the 1970s and 1980s. This list is short compared to today’s offerings. Nowadays, fat burners, testosterone boosters, pre-workout energizers, and protein shakes are common.
Supplementation In the Golden Era the supplement industry was minimal, whey protein was a recent term and research on developing new products was happening. There were multivitamins though the supplement range was much less - old school bodybuilders totally relied on their food to reach nutrient goal.
Compared to the vast array of supplements available today, Golden Era bodybuilders had limited options. However, they did utilize a few key supplements:
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- Liver Tablets: A popular source of B vitamins and iron.
- Protein Powder: Usually derived from milk or soy, used to supplement protein intake.
- Multivitamins: To ensure adequate intake of essential vitamins and minerals.
Tom Platz remembers taking up to 75 desiccated liver pills a day. Liver is an organ meat, and a potent source of nutrition. Three ounces of liver contains 22 g of protein at relatively low fat. Liver is also extremely high in vitamin B12 and iron. Some of Platz’s fellow bodybuilders downed liver pills by the hundreds, but this was normal for the old school bodybuilding diet.
Sample Meal Plans
While individual diets varied, here's a general idea of what a Golden Era bodybuilder might eat in a day:
Meal 1: Oatmeal with whole milk, whole eggs
Meal 2: Steak with baked potato
Meal 3: Chicken breast with brown rice and vegetables
Meal 4: Cottage cheese with fruit
Meal 5: Red meat with potatoes and salad
Key Principles of the Golden Era Diet
- Prioritize Whole Foods: Focus on obtaining nutrients from natural, unprocessed sources.
- Consume Adequate Protein: Ensure sufficient protein intake to support muscle growth and repair.
- Use Carbohydrates Strategically: Time carbohydrate intake around workouts to fuel performance and replenish glycogen.
- Don't Fear Fats: Include healthy fats in the diet for hormone production and overall health.
- Keep it Simple: Avoid overly restrictive or complicated diets.
Notable Bodybuilders and Their Diets
Arnold Schwarzenegger
Arnold was more relaxed about nutrition than bodybuilders today. No Golden Era bodybuilder was overly strict about their diet. They just focused on training hard and eating lots of protein. One thing you will notice about Arnold’s meal plan is that there are not many carbs for a 240-pound guy. It’s by design. Golden Era bodybuilders typically ate low carb. Outside of protein, the majority of the calories came from fat.
Arnold's diet consisted of:
- High protein intake from meat, eggs, and dairy
- Moderate carbohydrate intake from rice, potatoes, and vegetables
- Adequate fat intake from whole eggs, red meat, and dairy
Vince Gironda
Known for his sharp physique, unique training methods, and no-nonsense approach to nutrition, Gironda became a legend in the fitness world. While many of today’s fitness enthusiasts chase mass, Gironda believed in building a balanced, well-defined physique that looked as impressive at 180 pounds as it did at 250.
Vince Gironda’s diet philosophy was as unorthodox and disciplined as his workout routine. Known for his strong opinions on nutrition, Gironda rejected the typical high-carbohydrate, bulk-up diets of his time.
Gironda was known for his:
- Steak and eggs diet, a simple, protein-packed regimen that reflected his belief in the power of animal-based foods for muscle growth. This diet consisted almost entirely of steak and eggs, eaten twice a day. Gironda would recommend this diet for periods of intense training, claiming that it helped create a more defined, “cut” look.
- Hormone Precursor Diet, which focused on increasing the body’s natural production of hormones like testosterone and growth hormone - both essential for muscle growth.
- Intermittent fasting.
Tom Platz
Tom Platz believes that the breasts aren’t the best cut of the bird for muscle-building and health. He says that back in the Middle Ages, the ruling class would hoard the meat closest to the bone and toss the breast meat to the peasants. “I believe meats closest to the bone have more nutrition. The turkey legs, chicken legs, oxtail stew, and rib-eye. Whatever is nearest the bone is more substantial.”
Platz's diet included:
- Liver
- Fermented foods
- Butter
- Soups made with meat close to the bone
Contrasting the Golden Era Diet with Modern Bodybuilding Nutrition
Modern bodybuilding diets can seem complex, with macros, glycemic index, and meal timing to consider.
Emphasis on Macronutrient Ratios
Modern bodybuilding often focuses on precise macronutrient ratios, meticulously tracking protein, carbohydrates, and fats. Golden Era bodybuilders, while aware of these macronutrients, didn't track them as rigorously.
Supplementation
The modern era has all that money can buy, or whatever your sponsorship can get for you. The current supplements range from pre-workout to post workout and from protein to nitric oxides to testosterone boosters - you name it, it's available.
Modern bodybuilding relies heavily on a wide range of supplements, including protein powders, creatine, pre-workouts, and fat burners. Golden Era bodybuilders had limited access to these supplements and relied more on whole foods.
Meal Frequency
Modern bodybuilders often consume multiple small meals throughout the day to keep protein synthesis elevated. Golden Era bodybuilders typically ate fewer, larger meals.
Food Processing
In the 1970s and 1980s, processed foods were rare, and supplements were less common.
Modern diets often include more processed foods and refined ingredients compared to the whole, unprocessed foods that formed the foundation of the Golden Era diet.
Benefits of the Golden Era Diet
- Simplicity: Easy to follow and doesn't require complex calculations.
- Nutrient Density: Focuses on whole, unprocessed foods rich in vitamins, minerals, and essential nutrients.
- Hormone Optimization: Adequate fat intake supports hormone production.
- Sustainability: Promotes a balanced and sustainable approach to eating.
Potential Drawbacks
- High Fat Intake: May not be suitable for individuals with certain health conditions.
- Limited Variety: Can become monotonous for some individuals.
- Calorie Control: Requires careful attention to portion sizes to avoid excessive calorie intake.
Adapting the Golden Era Diet for Modern Bodybuilding
While the Golden Era diet may not be optimal for everyone, its core principles can be adapted for modern bodybuilding:
- Prioritize Whole Foods: Build your diet around whole, unprocessed foods.
- Ensure Adequate Protein Intake: Consume sufficient protein to support muscle growth and repair.
- Time Carbohydrates Strategically: Use carbohydrates to fuel workouts and replenish glycogen.
- Include Healthy Fats: Incorporate healthy fats for hormone production and overall health.
- Consider Supplementation: Use supplements to complement your diet, not replace whole foods.
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