What Supplements Did Franco Columbu Take?

December 29, 2025 •

3 min read

In the 1970s, during the golden era of bodybuilding, the approach to nutrition was vastly different than today, with a heavy emphasis on whole foods. This raises the question: what supplements did Franco Columbu take to achieve his incredible physique, especially compared to the complex regimens of modern bodybuilders?

Quick Summary

Franco Columbu's regimen prioritized a whole-food diet over the heavy supplement stacks seen today. His intake included basic vitamin and mineral support, emphasizing nutrient density from food sources.

Key Points

Whole Foods Over Supplements: Franco Columbu built his physique on a diet primarily of whole foods, not a complex supplement stack.
Basic Vitamin Support: His supplement regimen included simple vitamin and mineral support, often taken with mineral water.
Golden Era Philosophy: The 1970s bodybuilding ethos valued food as the primary source of nutrients for growth and recovery.
Dianabol Mentioned: While he discussed the steroid Dianabol in his book, he highlighted its risks and the importance of diet and training.
Early Success without Drugs: Columbu famously claimed to have won a Mr. Universe title before ever using steroids, emphasizing his dedication to natural methods first.
Emphasis on Discipline: The golden era placed a high value on nutritional discipline and hard work as the foundation of bodybuilding success.

The Golden Era Approach to Nutrition

During the so-called "golden era" of bodybuilding in the 1970s, the nutritional philosophy was fundamentally different from the science-driven, supplement-heavy protocols of today. Legends like Franco Columbu and Arnold Schwarzenegger built their physiques on a foundation of hard training and real food, with supplements playing a much smaller, secondary role. Their diets consisted of simple, nutrient-dense whole foods, which were considered the primary source of fuel for recovery and growth. This contrast highlights a significant shift in bodybuilding culture, where convenience and advanced supplements now often take precedence.

The Importance of Whole Foods in Columbu's Diet

Based on available records, Franco Columbu's daily nutrition was a testament to the power of a whole-foods-first approach. His diet was rich in quality protein from sources like eggs, meat, and dairy, combined with fresh fruits and vegetables. For breakfast, a typical meal included four fresh eggs, homemade yogurt with granola, fruit, and a glass of orange juice. This was supplemented throughout the day with other wholesome foods, forming the core of his nutritional strategy. In Columbu's era, protein powder, creatine, and pre-workouts were not standard fixtures in a bodybuilder's pantry. Instead, the focus was on eating sufficient quantities of real food to provide the necessary macronutrients and micronutrients.

The Basic Supplement Stack: Vitamins and Minerals

While Columbu's diet was centered on whole foods, he did incorporate basic supplements. Sources indicate that he took a vitamin and mineral supplement, often consumed with mineral water. This was not the complex, multi-component supplement stack seen today but a simple way to ensure he was covering his micronutrient bases. This approach reflects the less-is-more philosophy of the time, where supplements were viewed as an insurance policy rather than a performance-enhancing necessity.

The Steroid Discussion: Dianabol

In his book The Bodybuilder's Nutrition Book, Columbu did address the topic of steroids, specifically mentioning the oral steroid Dianabol. However, he discussed the risks associated with such substances and emphasized the importance of proper diet and dedicated training. He also famously claimed to have won a Mr. Universe contest before using any steroids, underscoring his belief in the power of natural training methods. This measured perspective was common in an era where the long-term health consequences of steroid use were not as well understood, and the emphasis remained on building a physique through hard work and sound nutrition.

Comparing Columbu's Stack to Modern Supplements

To better understand the shift in bodybuilding nutrition, consider the stark contrast between Columbu's approach and modern supplementation.


Feature	Golden Era (Franco Columbu)	Modern Bodybuilding
Primary Fuel Source	Whole Foods (Eggs, Meat, Veggies)	Processed Foods, Protein Powders
Protein Supplement	Primarily from food	Whey, Casein, Plant-based powders
Performance Enhancers	Basic vitamins, sometimes steroids	Creatine, Pre-workouts, BCAAs, Nitric Oxide boosters
Convenience	Meal prep and cooking	Shakes and bars for quick fuel
Focus	Nutrient density from real food	Specific nutrient timing and quantity

Columbu's Diet Components

Protein: 4 fresh eggs, meat (chicken, fish, lamb, liver), yogurt
Vegetables: Fresh and cooked vegetables
Fruits: Fresh in-season fruit or orange juice
Dairy: Homemade yogurt with raw milk
Grains: Granola cereal
Hydration: Mineral water
Supplement: A vitamin and mineral supplement

Conclusion

Franco Columbu's supplement regimen was a reflection of his era's nutritional philosophy: prioritize whole, natural foods and use basic supplements only to fill potential gaps. He achieved his championship-level physique through a combination of relentless training and a simple, effective diet, not the complex and expensive supplement protocols prevalent today. His story serves as a powerful reminder that while supplements can offer a marginal advantage, they are no substitute for a solid nutritional foundation built on real food and disciplined effort. His approach stands as a testament to the old-school principles that laid the groundwork for modern bodybuilding.

Frequently Asked Questions

Franco Columbu's diet consisted of whole foods, including four eggs for breakfast, meat, vegetables, fruits, and homemade yogurt with granola. He emphasized eating nutrient-dense, real food throughout the day.

Franco Columbu discussed steroids, including Dianabol, in his book, but he also highlighted their risks and the importance of diet and training. He claimed to have won a Mr. Universe title without using them, suggesting their use was not the foundation of his success.

No, unlike modern bodybuilders, Franco Columbu did not rely on protein powder. His protein came from whole food sources like eggs, meat, and dairy, which was the standard approach during his golden era.

Information suggests that Franco Columbu took a basic vitamin and mineral supplement, often consumed with mineral water. Specific brands or formulations are not detailed, consistent with the simpler approach of his time.

Columbu's approach relied heavily on whole foods, with basic vitamin and mineral supplements playing a minor role. Modern bodybuilders often use complex stacks including protein powders, creatine, and pre-workouts, which were not staples in Columbu's era.

For an in-depth look at Franco Columbu's nutritional philosophy, you can refer to his book, The Bodybuilder's Nutrition Book, which was published in 1985.

The golden era prioritized real, whole food as the foundation for growth and recovery. There was less reliance on processed supplements, and bodybuilders were more focused on consistent, disciplined eating and hard training to achieve their goals.