The 1970s, often called the 'Golden Era' of bodybuilding, was a time defined by an aesthetic and symmetrical physique, rather than the extreme mass seen in later decades. The diets of these athletes, including figures like Arnold Schwarzenegger and Franco Columbu, were relatively simple yet incredibly disciplined, focusing on real, unprocessed foods to fuel their intense workouts. The foundational philosophy was that diet was paramount, often cited as 85% of success.
The High-Protein, Whole-Food Foundation
Protein was the cornerstone of the 1970s bodybuilding diet. With minimal and often ineffective protein powders available, athletes relied almost entirely on whole food sources to meet their high protein requirements. The mantra was to consume roughly 1 gram of protein per pound of bodyweight, a standard exemplified by Arnold Schwarzenegger, who weighed around 250 lbs and aimed for a similar daily protein intake.
Common protein staples included:
- Beef: Often a frequent and beloved addition to the diet, with steak and beef patties being popular choices.
- Poultry: Chicken and turkey breasts were go-to sources, often eaten with the skin on for extra fat content.
- Eggs: Bodybuilders would consume a large number of whole eggs, not shying away from the cholesterol-rich yolk, which was believed to support hormone production.
- Fish: Tuna, especially canned tuna, was a cheap and easy protein source for snacks or meals.
- Dairy: Cottage cheese was a favorite for its high casein protein content, often consumed as a snack or before bed. Some would even drink heavy cream for extra calories and fat.
Carbohydrate and Fat Strategies
While the diet was high in protein, the approaches to carbohydrates and fats varied, especially depending on the training phase. For contest preparation, a low-carb approach was common to shed body fat and achieve maximum definition. During bulking season, carbohydrate intake would increase moderately to fuel heavier lifting and support muscle growth.
- Carbohydrates: Sources included potatoes, rice, oats, and certain vegetables. Whole-grain bread and pasta were also used during bulking phases, though white breads were often avoided. The emphasis was on complex carbs for sustained energy, and some would consume fruit for quick energy after workouts.
- Fats: Fats were not demonized as they often were in subsequent decades. Bodybuilders consumed healthy fats from sources like whole eggs, dairy, avocados, and nuts. Vince Gironda, an influential trainer, famously advocated for a high-fat, low-carb "Steak and Eggs" diet for extreme fat loss.
Comparing 1970s and Modern Bodybuilding Diets
| Feature | 1970s Golden Era Diet | Modern Bodybuilding Diet |
|---|---|---|
| Core Philosophy | Whole, unprocessed foods, with a focus on high protein and disciplined eating. | Precise macro counting, advanced supplementation, and strategic timing. |
| Protein Sources | Primarily whole animal-based foods like beef, eggs, and chicken; basic protein powders (often soy or milk-based) existed but were less refined. | Wide variety of fast-digesting and slow-digesting protein powders (whey, casein, plant-based), coupled with lean meats. |
| Carbohydrate Management | Often based on intuition or a simple low-carb approach for cutting; carb cycling was used to manage body fat. | Highly calculated carb cycling, often with specific timing around workouts (e.g., higher carbs post-workout). |
| Fat Intake | Often higher in saturated fats from red meat and dairy; healthy fats were consumed but not always meticulously tracked. | Emphasis on specific 'healthy' fat sources (avocados, fish oil) with a more controlled overall intake. |
| Supplementation | Minimal and less effective supplements like liver pills, soy protein, and vitamins. Relying on food was the norm. | Advanced and extensive supplement stacks, including whey protein, BCAAs, creatine, and pre-workouts. |
| Meal Frequency | Consuming multiple, smaller meals throughout the day to keep the metabolism elevated. | Variable; includes frequent meals but also incorporates strategies like intermittent fasting. |
The Unorthodox Methods of Vince Gironda
Not all bodybuilders adhered to the same playbook. Trainer Vince Gironda was famous for his unorthodox and often extreme nutritional strategies. For fat loss, he championed a 'Maximum Definition Diet' consisting almost exclusively of steak and eggs, sometimes with papaya and pineapple for enzymes. He also recommended a 'Hormone Precursor Diet' rich in fatty foods like eggs and heavy cream to optimize natural hormone production. Gironda was also an early proponent of concepts that would later become mainstream, such as intermittent fasting. These radical methods highlight the era's focus on experimentation and pushing boundaries, often without the modern scientific backing that informs today's diets.
The Importance of Whole Foods and Simplicity
The Golden Era diet's reliance on whole foods and real protein sources underscores a key lesson for modern fitness enthusiasts: quality nutrition is timeless. While modern supplements offer convenience and targeted benefits, the foundation of a great physique is always a nutrient-dense diet. The 1970s bodybuilders proved that dedication, hard training, and a simple but disciplined diet could produce some of the most admired physiques in the sport's history. Their simple, no-frills approach to nutrition serves as a powerful reminder that complex strategies are not always necessary for success. It also teaches the importance of listening to one's body and adapting methods based on results, a practice that defined their era.
A Final Look at the Golden Era Diet
Ultimately, what did bodybuilders eat in the 1970s is a question with a refreshingly simple answer. Their approach was driven by discipline, necessity, and a focus on fundamental principles. Real food was king, supplementation was basic, and macro strategies were often more intuitive than clinical. This legacy continues to influence many today who seek a more natural and sustainable path to building a lean, muscular physique.
Conclusion In conclusion, the diet of 1970s bodybuilders was a high-protein, whole-food affair defined by discipline and simplicity. Staple foods included large amounts of beef, poultry, eggs, and cottage cheese, complemented by moderate carbohydrate sources like potatoes and rice. Contest prep often involved a low-carb strategy, while bulking phases incorporated more carbohydrates. With limited access to modern supplements, these athletes relied on real food to achieve their aesthetic, symmetrical physiques. The unconventional methods of figures like Vince Gironda also illustrate the era's spirit of experimentation. This no-frills, food-first philosophy remains a timeless lesson for anyone interested in building a classic, well-defined body.
Here is a useful guide on the nutritional principles of the Golden Era of bodybuilding.
