What Supplements Did Golden Era Bodybuilders Use?

During the Golden Era of bodybuilding, roughly the 1960s and 70s, nutrition wasn't as scientifically advanced, yet competitors achieved legendary physiques with a focus on simple, high-protein diets built mostly from whole foods. While the variety of supplements was limited, they were an important part of the routine for top athletes aiming to maximize their growth.

Quick Summary

Golden era bodybuilders relied on basic supplements like homemade egg and milk shakes, liver pills, and early protein powders to complement their whole-food diets, a stark contrast to modern, highly specialized products.

Key Points

• Basic Protein Sources: Golden era supplements focused on basic protein, including homemade shakes with milk, eggs, and early, less refined protein powders.

• Desiccated Liver Pills: A very popular supplement was desiccated liver, used for its dense vitamin and amino acid content.

• Whole Foods First: The core of their nutrition was a high-protein, whole-food diet with supplements filling in the gaps, not replacing meals.

• Fundamental Micronutrients: Multivitamins and Brewer's yeast were used to ensure adequate vitamin and mineral intake.

• Acknowledged PED Use: Many golden era bodybuilders utilized early anabolic steroids like Dianabol and Deca, but typically at much lower doses than seen in modern bodybuilding.

The Simple Truth About Golden Era Supplements

The bodybuilding world of the 1960s and 1970s was a vastly different landscape from today's billion-dollar supplement industry. With fewer sophisticated options, golden era athletes like Arnold Schwarzenegger, Frank Zane, and Franco Columbu relied on a combination of basic, often homemade, nutritional aids and an unwavering commitment to whole-food nutrition. Their approach was less about a precise scientific formula and more about brute force effort in both the gym and the kitchen. While modern supplements offer a level of convenience and optimization unimaginable decades ago, understanding the golden era's toolkit offers valuable insight into foundational bodybuilding principles.

The Foundation: Protein Sources and Mass Shakes

At the core of any bodybuilder's diet, then as now, was protein. However, the sources and forms available were distinct from the refined whey and casein isolates common today.

Homemade Protein Shakes

One of the most iconic golden era "supplements" was the homemade mass-gainer shake. Bodybuilders frequently blended simple, high-calorie ingredients to create potent, nutrient-dense drinks.

• Milk Powder and Whole Milk: To maximize protein and calorie intake, many would simply add powdered milk to their regular milk.
• Raw Eggs: It was a common practice, though now discouraged due to salmonella risk, to add raw eggs to shakes for extra protein and fat.
• Other ingredients: Peanut butter, banana, and honey were common additions to boost calories and flavor.

Early Protein Powders

Commercial protein powders existed but were far less refined. Early options included:

• Egg Protein Powder: One of the earliest forms of powdered protein recommended for bodybuilders.
• Soy Protein: While not as effective or popular as other options, soy protein was available.
• Desiccated Liver Tablets: A classic golden era staple, these compressed tablets were a dense source of vitamins, minerals, and amino acids.
• Other protein sources: Dehydrated fish powder was used, though noted for its unpalatable taste.

Vitamins and Essential Nutrients

Beyond protein, golden era bodybuilders also recognized the importance of micronutrients, although their sources and forms were less advanced.

• Multivitamins: Basic multivitamin supplements were used to fill potential nutritional gaps.
• Brewer's Yeast: A popular source of B vitamins and other nutrients.
• Essential Fatty Acids (EFAs): While the science wasn't as clear, bodybuilders consumed fats from whole foods and some early EFA supplements.

The Unspoken Supplement: Performance-Enhancing Drugs

While not "supplements" in the legal sense, it's crucial to acknowledge the role of anabolic steroids in shaping the physiques of the era. Several key facts define steroid use during the golden era:

• Widespread Use: Legends of the era, including Arnold Schwarzenegger, Larry Scott, and Tom Platz, have acknowledged using performance-enhancing drugs.
• Lower Dosages: Compared to modern bodybuilding, the dosages used were generally much smaller, resulting in a more aesthetically balanced and less "mass monster" physique.
• Common Substances: Dianabol (Dbol), Deca Durabolin, and Primobolan were commonly cycled substances, often in oral form.
• Legal Status: For a period, these substances were not illegal and could be obtained via prescription, a situation that has since drastically changed.

Golden Era vs. Modern Supplementation

Feature	Golden Era (1960s-1970s)	Modern Era (Present)
Primary Focus	Emphasis on whole foods and high-quality protein, with basic supplements playing a supporting role.	Highly specialized supplements targeting specific aspects of performance, recovery, and hypertrophy.
Protein Sources	Homemade shakes (raw eggs, milk), desiccated liver, early egg and soy powders.	Refined whey protein isolates, casein, and plant-based protein blends.
Other Key Supplements	Desiccated liver pills, multivitamins, brewer's yeast.	Creatine, BCAAs, Glutamine, pre-workouts, nitric oxide boosters, and advanced vitamins.
Nutritional Knowledge	Simple, experience-based dietary principles. Less focus on macro counting.	Sophisticated nutritional science, macro tracking, and personalized plans.
Performance Enhancement	Used a smaller range of anabolic steroids at lower doses, often with a doctor's oversight.	A vast array of highly potent, often dangerous, performance-enhancing drugs and other substances.

The Lasting Influence of a Whole-Food Approach

Despite the rudimentary state of their supplement arsenal, the golden era bodybuilders achieved physiques that remain iconic for their symmetry and proportion. This was a testament to several core principles:

• Food First: A strong belief in deriving most nutrients from whole food sources like red meat, eggs, and dairy.
• Meal Frequency: Consuming several meals per day to ensure a consistent supply of nutrients, especially protein, to fuel muscle growth.
• Consistent Effort: Supplementation was never a substitute for consistent, hard training and proper rest.
• Listening to the Body: An intuitive approach to eating and training based on feel and results, rather than strict scientific metrics.

Conclusion

What supplements did golden era bodybuilders use? The answer is a blend of simple, natural preparations and the foundational, often controversial, performance-enhancing substances of the day. Their reliance on whole foods, homemade shakes, and basic micronutrient tablets stands in sharp contrast to the specialized and scientifically engineered supplements that dominate the market today. This focus on fundamentals and hard work ultimately shaped an era of classic aesthetics that remains highly regarded. For modern athletes, this legacy proves that while advanced supplements can help, a strong, consistent whole-food diet is the undeniable foundation of success. The iconic physiques of the golden era serve as a powerful reminder that the simple principles of nutrition and training often yield the most impressive and lasting results. For more information on historical approaches to fitness, explore historical archives from sources like Muscle and Fitness Magazine, which documented much of this era.

Explore historical fitness articles from the era at Muscle & Fitness

Frequently Asked Questions

What did Arnold Schwarzenegger use for supplements?

Arnold used a combination of supplements including homemade protein shakes often containing milk and raw eggs, multivitamins, and early protein powders. He also acknowledged using anabolic steroids like Dianabol and testosterone under supervision.

Were golden era bodybuilders all natural?

No, it is widely known and acknowledged by many of the athletes of the era that anabolic steroids were used. However, dosages were typically lower than today's standards.

What was in the homemade protein shakes of the 70s?

Common ingredients included whole milk, powdered milk, raw eggs (not recommended today), peanut butter, bananas, and honey.

Did golden era bodybuilders use creatine?

No, creatine monohydrate was not a popular or widely available supplement during the golden era (1960s-1970s). It only became a mainstream supplement much later.

What were desiccated liver pills used for?

Desiccated liver pills were a popular supplement valued for being a concentrated source of protein, B vitamins, and amino acids to support muscle growth and recovery.

How did their protein intake differ from today?

While aiming for high protein, golden era bodybuilders relied more heavily on whole food sources like meat and eggs, supplementing with less refined powders and basic ingredients.

Was the Golden Era diet high in fat?

Yes, the golden era diet often included higher fat content, especially from sources like red meat, whole eggs, and dairy, compared to modern low-fat approaches. This was essential for energy and calorie intake.