Nutrition Diet: What Did Bodybuilders Eat in the 70s?

October 3, 2025 •

5 min read

In the 1970s, considered the 'Golden Era' of bodybuilding, athletes prioritized whole foods and high protein intake to achieve their physiques. Understanding what did bodybuilders eat in the 70s reveals a focus on fundamental nutritional principles that remain relevant today.

Quick Summary

This article delves into the dietary habits of 1970s bodybuilders, examining their protein, carbohydrate, and fat sources. It highlights the reliance on whole foods, the prevalent low-carb approach for contest prep, and the limited supplementation options compared to modern bodybuilding.

Key Points

High Protein Intake: 1970s bodybuilders prioritized consuming about 1 gram of protein per pound of bodyweight, primarily from whole food sources like beef, poultry, fish, eggs, and dairy.
Strategic Carbohydrate Use: A lower-carb approach was common, especially for contest preparation, with carbohydrates mainly coming from complex sources like potatoes, rice, oats, and vegetables.
Healthy Fats Embraced: Dietary fats, including those from meat, eggs, dairy, butter, and avocados, were consumed for energy and overall health, contrasting with later low-fat trends.
Reliance on Whole Foods: Bodybuilders during this era relied heavily on unprocessed foods rather than the wide array of supplements available today.
Limited Supplementation: Supplements were basic and included items like desiccated liver pills, early soy protein powders, and multivitamins, but were not central to the diet strategy.
Emphasis on 'Real' Foods: There was a strong preference for 'farm-to-mouth' food, avoiding processed options as much as possible.
Focus on Aesthetics: The 1970s diet supported a balance between muscle mass and aesthetics, emphasizing proportion and definition over extreme bulk.

The 1970s marked a pivotal period in bodybuilding, often referred to as the Golden Era, distinguished by athletes like Arnold Schwarzenegger and Frank Zane. The nutritional strategies of these legendary bodybuilders formed the bedrock of their impressive physiques. Their approach differed significantly from today's highly refined, supplement-driven diets, emphasizing natural, whole food sources.

Protein: The Cornerstone of the 1970s Bodybuilder Diet

Protein was unequivocally the most crucial macronutrient for 1970s bodybuilders, considered the essential building block for muscle growth and repair. Many aimed for approximately 1 gram of protein per pound of bodyweight daily. For a bodybuilder weighing 200 pounds, this translated to 200 grams of protein per day.

Common protein sources included:

Beef: A staple for its muscle-building properties, though often consumed with higher fat content than preferred today.
Poultry: Chicken and turkey were key components, especially for leaning out.
Fish: Tuna, often canned, served as an accessible and affordable protein source.
Eggs: Whole eggs, including yolks, were frequently eaten in large quantities, with some consuming as many as 10 eggs per meal.
Dairy: Milk and cottage cheese were popular for their protein and fat content.
Early Protein Powders: While nascent, soy protein powder was available, though its efficacy and palatability were often questioned. Some would also mix powdered milk with regular milk to boost protein intake.

Ric Drasin, a prominent bodybuilder from the era, recalled adding fish to his diet for leaning purposes, cycling it with chicken and turkey. Arnold Schwarzenegger himself emphasized that his diet was based less on what he craved and more on ensuring he met his daily protein requirements.

Carbohydrates: Fueling Workouts and Manipulating Condition

Unlike the high-carb strategies common in modern bulking phases, 1970s bodybuilders often adopted a lower-carb approach, especially during contest preparation. The goal was sufficient energy for workouts without excessive bulk, emphasizing a more aesthetic physique over sheer mass. During off-season or mass gain phases, moderate amounts of complex carbohydrates were included.

Typical carbohydrate sources included:

Potatoes: Baked potatoes were an affordable and effective bulking food.
Rice: Brown rice was valued for its fiber content, while white rice was also consumed.
Oatmeal: A common breakfast component providing sustained energy.
Bread: Whole-grain bread, often in sandwiches, provided energy.
Vegetables and Fruits: Important for fiber, vitamins, and minerals, filling bodybuilders up and aiding digestion. Vegetables like broccoli and cabbage were common.
Pasta: A high-calorie carbohydrate source sometimes combined with cheese.

Frank Zane, renowned for his symmetry, maintained lower carbohydrate intake than protein, around 70-150 grams daily, and never exceeded 3,000 calories total. He strategically adjusted carbohydrate timing, increasing intake before workouts for energy and reducing it significantly during contest prep, sometimes going carb-free for several days before a carb-loading phase.

Fats: Embraced for Energy and Health

Contrary to later trends, 1970s bodybuilders did not fear dietary fat; in fact, they often consumed higher amounts than their modern counterparts. Fats provided essential energy, especially during lower carbohydrate phases, and were valued for overall health.

Key fat sources were:

Dietary fats from protein sources: Beef, poultry with skin, and whole eggs contributed significantly.
Dairy Fats: Full-fat milk, cream, cottage cheese, and cheese slices were popular. Some even consumed raw cream.
Butter and Avocados: Recognized as healthy fat sources.
Nuts: Peanuts and cashews were common snacks.

Tom Platz noted the importance of healthy fats, including butter, for joint health and skin. This contrasts with later decades' focus on ultra-low-fat diets.

Supplementation in the Golden Era

Supplementation in the 1970s was far less sophisticated and extensive compared to today. Bodybuilders primarily relied on whole foods to meet their nutritional needs.

Available supplements included:

Protein Powders: Primarily soy-based, and often mixed with milk or raw eggs. Whey protein was a relatively new concept and research was ongoing.
Desiccated Liver Pills: Taken in large quantities by some for protein and nutritional content, though known for causing digestive issues. Tom Platz recalled taking up to 75 liver pills daily.
Amino Acids, Vitamins, Minerals: Available, but the range was limited compared to today's market.
Other: Brewers yeast and various food extracts were also used.

Joe Weider introduced a carb-rich protein powder in the late 1970s, primarily for hardgainers, though it was expensive. Generally, the focus remained heavily on food first.

Comparison: 1970s vs. Modern Bodybuilding Diet

The table below outlines the key differences between 1970s and modern bodybuilding nutrition diets.


Feature	1970s Bodybuilding Diet	Modern Bodybuilding Diet
Protein Focus	Approx. 1g per lb bodyweight; whole foods paramount	1.5-2.5g per lb bodyweight common; includes supplements
Carbohydrate Approach	Lower-carb for contest prep; moderate carbs for mass	Cyclic carb loading, higher carb intake for bulking; keto possible
Fat Intake	Higher fat consumption, not demonized; from whole foods	Targeted intake, approx. 20-30% calories; emphasis on healthy fats
Supplementation	Limited (liver pills, early protein powders, vitamins)	Extensive range (whey, creatine, pre-workouts, nitric oxides)
Meal Frequency	Often 3-5 meals per day; some ate fewer	Often 6-7 smaller meals per day; emphasis on constant feeding
Food Quality	Focus on 'real foods', less processing	Wider variety, includes processed protein sources and engineered foods
Caloric Intake	Often 3000-5000 calories, less precise tracking	Highly calculated, precise tracking of calories and macros

Practical Insights from the Golden Era

The 'Golden Era' diet emphasizes several enduring principles:

Prioritize Whole Foods: Real, unprocessed foods formed the bulk of the diet.
Adequate Protein Intake: High protein was a recognized necessity for muscle growth.
Strategic Carbohydrate Management: Bodybuilders understood the impact of carb intake on body composition and adjusted accordingly.
Embrace Healthy Fats: Fats were not avoided but consumed as a key energy source and for overall health.
Listen to Your Body: Figures like Frank Zane adopted more intuitive, seasonal approaches to training and nutrition.

Conclusion

The 1970s bodybuilding diet, while appearing simpler by today's standards, laid the groundwork for modern nutritional approaches. What did bodybuilders eat in the 70s? Primarily, a high-protein diet rich in beef, poultry, fish, eggs, and dairy, coupled with moderate complex carbohydrates like potatoes, rice, and oats, and ample healthy fats. Supplementation was minimal, and the emphasis remained firmly on whole foods and consistent hard work, underscoring the enduring importance of foundational nutrition in achieving a muscular physique.

Visit this page for more insights into Frank Zane's approach to diet and training

Frequently Asked Questions

The main focus was a high-protein, relatively lower-carb diet, emphasizing whole, unprocessed foods like meat, eggs, and dairy to build muscle and achieve a lean physique.

Primary protein sources included beef, chicken, fish (like tuna), whole eggs, milk, and cottage cheese. Early protein powders, mainly soy-based, were also available.

1970s bodybuilders generally consumed fewer carbohydrates than modern bodybuilders, particularly during contest preparation. They focused on complex carbs like potatoes, rice, and oats for energy, rather than the high-carb loading phases common today.

No, 1970s bodybuilders did not avoid fats. They often consumed higher amounts, deriving them from sources like whole eggs, dairy, meat, butter, and avocados, valuing them for energy and health.

Supplements were far less advanced than today. Popular items included desiccated liver pills, soy protein powder, and basic vitamins and minerals. Whole foods were the primary nutritional strategy.

Many bodybuilders in the 1970s ate around 3-5 meals per day, focusing on larger, nutrient-dense portions rather than the frequent small meals advocated by some modern approaches.

Yes, calorie and macro counting was less precise. While bodybuilders understood the need for high calories (often 3000-5000), tracking was less meticulous, relying more on experience and observation than strict calculations.