What did old school bodybuilders eat?

What did old school bodybuilders eat? Unravelling the nutrition of 1970s bodybuilders.

In the golden era of bodybuilding during the 1970s, icons like Arnold Schwarzenegger and

Lou Ferrigno dominated the stage with their sculpted physiques. Behind their insane

physiques was not just relentless training but also a meticulous approach to nutrition. The

bodybuilder's diet of the 1970s was a key component in sculpting those legendary bodies.

Protein Powerhouse:

Protein was the cornerstone of the 1970s bodybuilder's diet. Meals were centred around

high-quality protein sources like lean meats, eggs, and dairy. Steak and eggs became a

staple, showcasing the importance of animal proteins in muscle building. Protein was seen

as essential for muscle repair and growth, and bodybuilders often aimed for at least 1 to 1.5

grams of protein per pound of body weight.

Carbohydrate Loading:

Contrary to some modern low-carb trends, carbohydrates were embraced by 1970s

bodybuilders for their energy-boosting properties. Whole grains, fruits, and vegetables were

primary sources of complex carbohydrates. The emphasis was on providing sustained

energy for intense training sessions. Carb-loading before competitions was a common

practice to enhance muscle fullness and definition.

Fats for Fuel:

Healthy fats were not shunned in the 1970s bodybuilder's diet. Avocados, nuts, and olive oil

were prized for their role in hormone production and overall health. While the era predates

the detailed understanding of omega-3 and omega-6 fatty acids, bodybuilders instinctively

included a balance of fats for their energy density.

Frequency and Timing:

Meal frequency and timing were carefully planned. Eating multiple small meals throughout

the day was favoured to maintain a steady influx of nutrients. Post-workout nutrition was

particularly important, with a focus on rapidly digestible proteins and carbohydrates to

kickstart the recovery process.

Supplements of the Era:

While the supplement industry was in its infancy, bodybuilders in the 1970s did use some

supplements to complement their diets. Protein powders, often derived from milk or eggs,

were popular. Vitamin and mineral supplements were also taken to address potential

nutritional gaps.

Hydration Habits:

Water, the elixir of life, played a crucial role in the bodybuilder's diet. Staying well-hydrated

was essential for optimal muscle function and recovery. While sports drinks were not as

prevalent as today, water remained the beverage of choice for these muscle-bound

athletes.

Conclusion:

The bodybuilder's diet of the 1970s was a testament to the understanding that nutrition

played a vital role in achieving a physique that combined strength, symmetry, and

definition. It was a balanced approach, incorporating protein for muscle growth,

carbohydrates for sustained energy, fats for overall health, and strategic meal timing. While

the specifics of nutritional science have evolved, the fundamentals of the 1970s

bodybuilder's diet continue to inspire today's fitness enthusiasts, proving that the recipe for

a sculpted physique is rooted in timeless principles.