What Did Bodybuilders Eat Before Protein Powder?

November 26, 2025 •

4 min read

Back in the 'Golden Era' of bodybuilding, during the 1950s, 60s, and 70s, athletes achieved remarkable physiques without the convenience of modern supplements. Instead of powders and shakes, the answer to what did bodybuilders eat before protein powder was a diet focused on huge quantities of wholesome, high-protein foods, demonstrating that dedication to whole foods can build impressive muscle mass.

Quick Summary

Before the supplement industry, bodybuilders relied on large volumes of whole foods like meat, eggs, and dairy to meet their protein needs. Key dietary staples included red meat, chicken, fish, cottage cheese, and milk, often consumed several times daily. Carbohydrates were primarily sourced from wholesome foods such as potatoes, oats, and rice.

Key Points

Whole Foods Focus: Before powders, bodybuilding diets centered on consuming massive amounts of meat, eggs, and dairy to meet protein requirements.
Protein Staples: Key protein sources included red meat (beef), chicken, whole eggs, and cottage cheese, often consumed multiple times a day.
Carb Cycling: Many bodybuilders used carb cycling, eating higher amounts during bulking and restricting carbs during pre-contest preparation.
GOMAD Diet: The Gallon of Milk a Day (GOMAD) diet was a popular, albeit extreme, method for natural and cheap bulking during the Golden Era.
Fats for Hormones: Dietary fats, naturally present in whole food sources like red meat and eggs, were consumed to support hormonal function.
Dietary Gurus: Figures like Vince Gironda popularized unique dietary protocols, such as the high-protein, high-fat "Steak and Eggs" diet.
Early Supplements: Primitive supplements existed, such as desiccated liver tablets and milk and egg protein powder, but were less popular and effective than real food.

A Time Before Shakes: The Golden Era Diet

The bodybuilding landscape before the widespread availability of convenient protein powders was a testament to raw dedication and the power of whole foods. The focus was not on macronutrient percentages or specific grams per kilogram but rather on consuming large quantities of traditional, protein-dense foods. Many legendary physiques from the "Golden Era" were built on the foundations of beef, eggs, and dairy, proving that success could be achieved without a blender. This era taught the industry valuable lessons about sourcing fuel from natural ingredients, often with a more simplistic and consistent approach to nutrition.

The Cornerstone of Protein: Meat, Eggs, and Dairy

The protein intake of pre-supplement bodybuilders was astonishingly high, fueled by frequent, large meals of animal products. This was a labor-intensive but highly effective method for providing the body with the necessary amino acids for muscle growth and repair.

Red Meat: Beef was a staple, particularly steaks and lean ground beef. It provided not only protein but also essential nutrients like creatine, B vitamins, and iron.
Eggs: Bodybuilders would consume whole eggs in large numbers, valuing the complete protein and healthy fats they offered. The practice of consuming eggs raw in shakes was not uncommon, though now largely discouraged.
Poultry and Fish: Chicken and turkey breasts were common for their lean protein, while fish like tuna and salmon provided protein and beneficial omega-3 fatty acids.
Cottage Cheese: Often eaten as an evening snack, cottage cheese was a slow-digesting protein source that supplied a steady release of amino acids throughout the night, aiding in recovery.
Milk: The "Golden Era" popularized the GOMAD (Gallon of Milk a Day) diet for those looking to bulk up cheaply and effectively. Milk was a straightforward way to increase both calories and protein intake significantly.

Filling the Gaps: Carbohydrates and Fats

While protein was paramount, bodybuilders also recognized the importance of carbohydrates for energy and fats for hormonal function. Carb intake was often cycled, with higher amounts during bulking phases and lower amounts when cutting.

Complex Carbohydrates: Sources like oats, brown rice, potatoes, and pasta were used to fuel intense training sessions and replenish glycogen stores.
Healthy Fats: Though dietary fat was often higher than in modern diets, it came primarily from whole foods like fatty meats, eggs, and dairy. Some also included avocados and nuts.
Vegetables and Fruits: These provided essential vitamins, minerals, and fiber, and were preferred over refined carbs.

A Deeper Look at Supplements and Gurus

Before the sophisticated supplement industry of today, early products were much cruder. Dry milk powders, desiccated liver tablets, and milk and egg protein powders were some of the early alternatives, though often less palatable and less effective than their modern counterparts. Dietary gurus like Vince Gironda, the "Iron Guru," pushed unique and sometimes radical diets, including his famed "Steak and Eggs" protocol for rapid fat loss. His methods often involved high fat, high protein, and extremely low carbohydrates, showcasing the variety of experimental diets bodybuilders followed before standardized science took over.

Modern vs. Historical Bodybuilding Diets


Feature	Golden Era (Pre-Powder)	Modern Era (Post-Powder)
Primary Protein Source	Whole foods (large quantities of meat, eggs, dairy)	Whole foods supplemented by whey, casein, and plant-based powders
Convenience	Low; required extensive food preparation and cooking	High; fast, easy-to-mix powders for quick consumption
Supplementation	Minimal (desiccated liver, milk/egg powder)	Widespread (protein powders, BCAAs, creatine, pre-workouts)
Meal Frequency	Often 3-6 large meals per day	Frequent meals and strategic shake timing (pre/post-workout)
Carb Source	Unprocessed whole grains, fruits, vegetables	Often includes refined sources and specialized sports nutrition
Fat Intake	Often higher and less controlled from whole foods	Carefully tracked from sources like avocados and nuts

Conclusion: The Legacy of Whole Foods

The diet of bodybuilders before protein powder underscores the fundamental role of whole, unprocessed foods in muscle development. While supplements offer unparalleled convenience and precise nutrient delivery today, the success of pioneers from the Golden Era demonstrates that a simple, consistent diet rich in natural protein sources like beef, eggs, and dairy is a time-tested formula for building a powerful physique. Their reliance on real food for fuel and recovery remains a powerful lesson for anyone looking to build muscle naturally, highlighting that dedication and a solid nutritional foundation will always be the most crucial ingredients. For those curious about natural muscle building today, incorporating similar whole-food principles alongside modern knowledge can yield excellent results, as detailed in this guide to natural bodybuilding diets.

Frequently Asked Questions

Instead of protein shakes, early bodybuilders relied on frequent meals of whole foods like steak, eggs, chicken, and large amounts of milk and cottage cheese to get their protein.

The "Golden Era" diet was based on whole, unprocessed foods, emphasizing lean protein sources (meat, eggs, dairy), complex carbohydrates (oats, rice, potatoes), and healthy fats.

Yes, some bodybuilders from earlier eras, particularly the 50s and 60s, would add raw eggs to homemade shakes to increase protein, although this is now considered unsafe.

In the off-season, bodybuilders often increased their calorie and protein intake by consuming higher quantities of red meat, dairy, and eggs, sometimes using methods like the GOMAD diet.

Popularized by guru Vince Gironda, the "Steak and Eggs" diet was a very low-carb, high-fat, and high-protein protocol used for short-term fat loss, often before a competition.

Early bodybuilders preferred unprocessed complex carbohydrates like potatoes, rice, oats, and pasta, getting most of their energy from these sources rather than refined sugars.

Yes, rudimentary supplements like milk and egg protein powders and desiccated liver tablets were available, but they were not as effective, convenient, or widely used as modern products.