Golden Era Bodybuilding Diet
The Golden era of bodybuilding was in the 1960s to 1980s when the physique was made purely on a clean diet and intense workouts.
Apart from essential vitamins, minerals, and protein supplements, they entirely relied on a protein-rich diet, primarily organic.
Even Without various products that enhanced muscle building, some of the most significant bodies were made in that era. Arnold Schwarzenegger, Serge Nubret, and Frank Zane are some names that became popular because of their impressive physiques during this era.
There was less use of steroids or growth hormones than today. Professional bodybuilders made sure that they spent enough time cycling or wearing off the performance-enhancing drugs so that they didn’t negatively impact them.
In terms of training, today’s gyms are more equipped than in the 1970s, with various machines to complement the exercise routines. However, basic workout splits, such as the push-pull strategy or full-body workouts, are followed even today for more variety.
Regarding nutrition, food was less processed and more organic in those times. Bodybuilders didn’t chase fad diets or quick-fix remedies to build muscle.
They heavily relied on clean, organic whole foods that promoted an overall healthy lifestyle along with ample muscle building.
What was the old-school muscle diet?
The old-school muscle diet usually consisted of whole foods, primarily organic, and didn’t include processed foods. Their nutrition came directly from their food, and only few relied on supplements.
Let us look at some of the most important and non-negotiable elements of the golden era bodybuilding diet.
High Protein food
Protein is the foundation of a good bodybuilding diet and was the most important aspect of the Golden Era diet. When we train, we cause microscopic tears in our muscles.
As we rest, our body repairs the damage while building bigger and stronger muscles, a process known as anabolism. Our body needs the amino acids in protein to repair the damage done to it.
They aimed to get at least 1.5g to 2g of protein per kg of their body weight from natural food sources to encourage muscle growth and better recovery.
Today, bodybuilders consume different protein sources to get enough protein in protein shakes. Some options include whey, beef isolate, caseinate, and even plant-based protein powders in various flavors.
Staples of a high protein diet:
- Beef
- Eggs
- Chicken and Turkey
- Cottage cheese
- Fish especially Tuna
- Milk
Moderate high-quality fats
The bodybuilders of the golden era didn’t shy away from taking fats but focused on high-quality fats such as whole eggs, butter, and eggs.
It can be taken as a significant difference between modern bodybuilders and the golden era bodybuilders regarding the amount of fat they consume. Today, bodybuilders try to consume relatively less fat, whereas, in those days, they consumed fats in abundance.
Fat is an important macronutrient that helps regulate hormones like testosterone, which is crucial for muscle building. It also helps synthesize growth hormones and IGF-1. A low-fat diet can negatively impact fitness progress and derail it.
However, since fats are more calorie-dense, some bodybuilders used to follow a low-fat or zero-fat diet while prepping for major bodybuilding events.
Carbohydrates for energy
Carbohydrates provide energy for everyday activities and workouts. When we consume carbohydrates, our body breaks them down into glucose and stores it in the liver and the muscles as glycogen. The body saves excess glucose as fat.
During the golden era, bodybuilders understood the importance of consuming carbohydrates and avoiding overeating. Modern bodybuilders also appreciate the consumption of complex carbohydrates that are less processed.
Some bodybuilders followed rigorous diet patterns of low carbs or eliminating carbs when preparing for any bodybuilding event.
Some popular old-school carb sources were potatoes, yam, bread, rice, oatmeal, pasta, and many other fruits.
Frequent meals
In the golden era, bodybuilders ate three to five times a day instead of eating every two hours. Each meal was balanced with the right amount of proteins, carbs, and healthy fats.
They ate by trusting what their body needed and didn’t have to go through calorie counters to measure their food.
Milk and raw foods
The bodybuilders of the golden era advocated the use of raw eggs, raw milk, and even liver just to support their high protein needs. Milk was consumed in large quantities, which provided ample calories as well as other vital nutrients.
Supplements
In those days, bodybuilders didn’t have much to take as supplements apart from basic protein powders and some minerals. So, they relied on real organic food, which provided most micronutrients.
Did golden-era bodybuilders consume milk?
In the golden era, bodybuilders consumed milk in large quantities, as if it were a staple in their diet.
Organic whole milk was highly valued because of its amount of protein, fat, and calories. It became a perfect food source to build muscle and aid in faster recovery. Bodybuilders such as
Arnold Schwarzenegger, Steeve Reeves, and Reg Park drank milk to support their body during intense workouts.
Some of the reasons why they supported taking milk into their diet were:
- It has a high protein content, which helps build muscle.
- It is calorie-dense, which makes it ideal for bulking stages.
- It is high in good fats.
- It supports calcium and bone strength.
- It also aids in faster recovery.
Are you up for the Golden Era bodybuilding diet?
Modern bodybuilding diets may seem more complex, with counting calories, macros, meal timings, etc.
We also have more supplements to support our progress and training these days, which bodybuilders didn’t have in the 70s or 80s.
Although the quality of food, air, water, and overall lifestyle was much better in those days, even an old-school bodybuilding diet works as effectively as modern ones if paired with the correct strength-building routine.
Being a golden-era bodybuilder was only about consuming healthy and real foods in large quantities.
If you want a taste of the golden-era bodybuilding diet, aim for a high-protein diet with moderate carbs and healthy fats. Pair it up with an intense workout routine, and you will see amazing results.
