Lessons from the Golden Age Goats to the New Kids on the Block

“Exercise is king and nutrition is queen: together you have a kingdom”       

- Jack LaLanne

When people think bodybuilding, they think Bolt Fitness Supply: heavy squats with The Phoenix pendulum squat, long training sessions on The Warlord and pushing through extra reps on Hydra.  

And while our legendary equipment will take you far when it comes to bodybuilding proper, here's the simple fact: training builds stimulus but nutrition builds muscle.  So without the right diet even the best fitness equipment on the planet won't produce the maximal results.

For athletes and strength enthusiasts, understanding how nutrition supports muscle growth, recovery and long term health is all part of the gig. So sit back and take notes because although the brain isn't a muscle (it's an organ!) it's still important to work it out.

The Golden age approach to bodybuilding nutrition

Long before dry scooping pre-workout on IG became popular, early body building pioneers built impressive physiques using simple diets centered around whole foods.

These OGs focused their nutrition on natural, nutrient-dense foods and avoided the processed ingredients that increasingly dominate modern diets. Their meals typically focused on the three main macronutrients:

• Protein: the foundation for muscle repair and growth

• Healthy fats: essential for hormones and recovery

• Moderate carbohydrates: Fuel for workouts and daily activity

Unlike many modern bodybuilders, they rarely counted calories or meticulously tracked macros. Instead, they ate when they were hungry and adjusted their intake based on how their bodies responded to training.

How modern diets changed bodybuilding

Over the decades, the modern food system introduced more processed sugars, refined carbs  and convenience foods.  At the same time bodybuilding culture shifted toward more aggressive muscle building strategies. This is now thought of as the bulking and cutting phases.

Bulking Phase

During a bulking phase bodybuilders consume more calories than their body burns in order to maximize muscle growth. A typical approach is to increase daily calorie intake by roughly 10-15% above regular maintenance.

For example if someone maintains their weight on about 3,000 calories a day, a bulking diet might increase that to about 3,500 daily calories.

The rationale is to provide the body with enough energy and nutrients to support intense training and muscle growth. 

Cutting Phase

Once muscle mass has been built, athletes often enter a cutting phase to reduce body fat while maintaining muscle.

This typically involves reducing caloric intake by around 10-15% below maintenance, combined with continued resistance training and sometimes increased cardio.

The challenge during this phase is preserving muscle while losing fat, which requires careful attention to protein intake and training intensity.

Understanding Your Macros

Whether you're bulking or cutting, the balance of macronutrients, protein, carbohydrates and fats play a major role in the results you'll see.

According to Healthline a common macronutrient distribution for body builders may look something like this: 

• Protein: 30–35% of total calories

• Carbohydrates: 50–60% of total calories

• Fats: 15–20% of total calories

Protein: The Building Block of Muscles

Protein provides the amino acids your body needs to repair muscle tissue damaged during training. Many athletes aim to include protein in every meal throughout the day to support consistent muscle recovery. 

Common protein sources include:

• Lean meats such as beef, turkey, and chicken

• Fish like salmon, tilapia, and mackerel

• Eggs and egg whites

• Greek yogurt and cottage cheese

Carbohydrates: Fuel the Performance

Carbohydrates are your body’s primary fuel source during intense training sessions and can provide quick energy and help replenish muscle glycogen after workouts.

Many athletes will prioritize starchy carbs before and after their workouts when the body needs quick energy and recovery support.

Healthy carbs include:

• Brown rice

• Quinoa

• Oats

• Sweet potatoes

• Whole-grain breads and pasta

Fats: Essential for Recovery

Healthy fats support hormone production including testosterone which plays a role in muscle development. While fats are essential they are also caloric dense so balancing intake is important for maintaining the right calorie level.

Healthy sources of fats:

• Olive oil

• Avocados

• Almonds and walnuts

• Flaxseed or chia seeds

Foods to avoid for better results

While building muscle requires plenty of calories, the source of those calories matters. Foods that can slow progress include:

• Refined sugars such as candy and soda

• Deep fried foods high in unhealthy fats

• Excess alcohol which can interfere with recovery and muscle growth

Highly processed foods are often high in calories but low in nutrients, making it harder to maintain a lean physique while building muscle.  Prioritizing these foods just for the sake of increasing your calorie intake is what's known as a dirty bulk.

Bodybuilding Nutrition Cheat Sheet

For those looking to maximize results here’s your cheat sheet. Put it on the gym wall or the kitchen fridge.  Live it, love it, abide by it:

• Eat consistently throughout the day - spreading meals throughout the day helps provide steady energy and supports muscle recovery.

• Prioritize whole foods -minimally processed foods price more nutrients

• Stay hydrated - water supports overall performance

• Time your carbs strategically - consuming carbs around working out helps fuel performance and replenish glycogen storage

• Focus on protein intake - regal protein consumption is essential for muscle repair and growth