Splendid Specimens: The History of Nutrition in Bodybuilding By Randy Roach
The sport called bodybuilding demands the ex-treme in
body presentation. No other athletic endeavor requires such high levels
of regimentation for muscle development and body fat reduction. To outsiders,
such efforts may appear vain and self-centered, even looming out there
on the lunatic fringe. Nevertheless, the sport has had considerable
influence on other fields of athletics, not to mention the general public.
We must remember that the men (and women) who sweat it out in the
gym year after year were using the low-carbohydrate diet long before
Dr. Atkins made it popular. Many other dietary strategies of today such
as all-raw diets, protein supplementation, eating multiple small meals
a day, carbohydrate loading, meal replacement packages and macro-nutrient
balancing all derived their initial popularity from the bodybuilding
field.
PHYSICAL CULTURE
Credit for the Physical Culture movement in North America, the precursor
to the bodybuilding movement, goes to Bernarr Macfadden, an extraordinary
entrepreneur who published physical culture magazines, organized physique
competitions, wrote 150 books and accumulated millions in the publishing
industry. Macfadden preached clean living and whole natural foods. He
ate vast quantities of raw carrots, beet juice, fruits, dates, raisins,
grains and nuts. He abstained from meat but recommended copious amounts
of raw milk. In fact he even recommended an exclusive raw milk diet
for extended periods.
The dominant star of the early years was Eugen Sandow, whose career
spanned the late 1890s and the early part of the 20th century. He did
not display the typical burly brute image, but a finely chiseled body,
resembling those of Roman and Greek athletes. With the help of Florenz
Ziegfeld, he marketed and displayed his physique in artistic fashion.
In fact, it was through this artistic expression that Sandow inspired
Macfadden in the mid 1890s. In an 1894 interview on his dietary habits,
Sandow claimed to abstain from hard liquor, coffee and tea, but consumed
the occasional beer. He ate mostly wholesome foods, but indulged at
selected opportunities. Sandow, along with most of the other Physical
Culturists of his day, placed more emphasis on the mechanical aspects
of diet as opposed to the chemical. He believed in doing what was necessary
to facilitate good digestion, including eating at regular intervals,
selecting simple foods, applying thorough mastication, eating slowly
and tying it all together with a good night's sleep. He was critical
of over-indulgence and recommended foods with a high nutrient value,
although he admitted to eating what he wanted, when he wanted, and however
much he wanted during his younger years.
Earle Liederman, author and friend of Sandow, also advocated whole
natural foods. Liederman pointed out the importance of a strong digestive
system enhanced by proper food mastication for men of strength and large
appetites. He described the popularity of "beef juice" or
"beef extract" for rapid muscle recovery. Liederman also
felt obliged to mention that ice cream was very popular, referring to
one lifter who often felt it necessary to finish his meals with a quart
of vanilla ice cream.
Arthur Saxon of the famous Saxon brothers trio and a contemporary
of Eugen Sandow, also recommended nutrient-dense foods for endurance
athletes. He warned against the dangers of hard liquor, but condoned
beer. In fact, Saxon had a reputation for hefty beer drinking as did
many men of strength of the time. He warned against smoking while admitting
to being a smoker himself. For gaining muscle, Saxon recommended milk
mixed with raw egg after a workout, milk with oatmeal, cheese, beans,
peas, and meat. He called milk the perfect food.
According to his brother Kurt, all three of the Saxon brothers had
very hardy appetites. Along with his participation in the strength act,
Kurt was also the trio's chef. Kurt's list of food consumed
by the three brothers each day indicates substantial daily intake, with
little self-denial. Milk is largely absent from Kurt's menus.
RAW VERSUS COOKED
A debate that has been on-going since the early days of Physical Culture
is the relative virtues of raw food versus cooked. Sandow referred to
the eating of raw eggs and under-cooked meats as nonsense and a practice
that was "passing away."
In the raw food corner was champion wrestler George Hackenschmidt,
the "Russian Lion," a man rivaling Sandow's strength,
and surpassing him in athletic ability. Like Sandow, he was small by
today's standards, standing just under 5'10" and weighing
about 200 pounds. However, he was enormously strong. Both a gentleman
and sportsman, George Hackenschmidt reflected a spiritually conservative
philosophy towards nutrition. In his book The Way to Life,
he stated:
"I believe I am right in asserting that our creator has provided
food and nutriment for every being for its own advantage. Man is born
without frying-pan or stewpot. The purest natural food for human beings
would, therefore, be fresh, uncooked food and nuts." He stated
that a diet of three quarters vegetable food and one quarter meat would
appear to be most satisfactory for the people of central Europe but
conceded a hardy appetite which, in his early training years, was based
on 11 pints of milk per day, presumably raw, along with the rest of
his diet. A prophet before his time, he warned about the dangers of
refined sugar and meat from artificially fed and confined animals. He
believed that most people ate too much flesh food from these improperly
raised animals and encouraged more emphasis on natural raw foods.
VEGETARIANISM
The early bodybuilders also debated the pros and cons of vegetarianism.
Macfadden and Hackenschmidt inclined towards diets that excluded meat,
or that at least derived a preponderence of calories from plant foods.
Juicing was popular among some. In his book Remembering Muscle Beach,
Harold Zinkin describes fellow beach comrade Relna Brewer. At 17, Brewer
worked in one of California's first health food stores, located
in Santa Monica. Relna's job was to run the juice press. Because
the owners of the store could not afford to pay much, Relna took out
her pay in the celery, watermelon, orange and carrot juice she made
each day.
Jack Lalanne was probably one of Relna's customers. Jack began
his carreer as a vegetarian, bringing his own food, such as apple or
carrot juice and vegetables, to train at the beach during the 1930s.
However, Lalanne later ate meat when focussed on bodybuilding. In fact,
Armand Tanny says that Jack would visit the local stockyards to acquire
cow's blood to drink while in training. Later Lalanne reverted
back to his vegetarian ways, but allowing some fish and eggs.
Lalanne opened one of the first health studios in Oakland in 1936.
A colleague writes that Lalanne would work 14 hours a day then drive
through the night 400 miles so he could be with the gang at Muscle Beach
to participate in all the activities. When it came to pure energy and
vitality, Lalanne was, and at 90 today, still is unbridled.
Another vegetarian was Lionel Strongfort who promoted a system of
raw foods based on fruits, vegetables, eggs and milk. He recommended
very little meat and cooked fat. Strongfort suggested eating only two
meals a day, a strategy shared by Macfadden that would re-emerge in
the 60s and 70s. Strongfort and Macfadden both advised against overconsumption
of food. They claimed overconsumption created a negative stress on the
body's systems, sensible advice that bodybuilding publications
would ignore in the coming years.
Perhaps the most accepted food across all the early eating models
for bodybuilders was milk. One of the most popular protocols for building
size and strength was the combination of back squatting and drinking
large quantities of milk. Joseph Curtis Hise was a pioneer of this system
in the 1930s and after 70 years this strategy is still going strong
in the drug-free world of bodybuilding.
TONY SANSONE
Another Physical Culturalist who advised against over-consumption
was Tony Sansone, but Sansone understood the importance of flesh foods,
including animal fats and organ meats. He wrote extensively on nutrition
for bodybuilders and recommended nutrient-dense "foundation"
foods such as milk, eggs, butter, meat, vegetables, fruits, and some
whole grains, in that order. He also stressed the importance of organ
meats such as liver, kidney, heart and cod liver oil and recognized
the need to drink whole raw milk instead of pasteurized and skimmed.
He believed goats milk was more nutritious and easily digested than
cows milk. Fresh butter and cream were his preferred fats. He also recommended
six to eight glasses of water per day.
Tony Sansone wisely stressed the importance of generous amounts of
fat in the diet to allow the complete utilization of nitrogenous (protein)
foods in building muscle tissue--a fundamental and important fact
that would be lost as the era of protein supplements took hold. He also
knew that weight loss was not a matter of simple calorie counting, as
cellular uptake or utilization of food varied on an individual basis.
In anticipation of Dr. Atkins, Sansone recommended his foundation foods
of milk, eggs, meat, vegetables and fruit for strength and health, and
starchy foods as weight manipulators. His recipe for gaining weight
was to add more high-carbohydrate foods such as bread and potatoes to
the diet, and for losing weight to simply reduce or remove them. Tony
Sansone's caveat to lose no more than two pounds of fat per week
is still the standard used in bodybuilding today.
The sport called bodybuilding demands the ex-treme in
body presentation. No other athletic endeavor requires such high levels
of regimentation for muscle development and body fat reduction. To outsiders,
such efforts may appear vain and self-centered, even looming out there
on the lunatic fringe. Nevertheless, the sport has had considerable
influence on other fields of athletics, not to mention the general public.
We must remember that the men (and women) who sweat it out in the
gym year after year were using the low-carbohydrate diet long before
Dr. Atkins made it popular. Many other dietary strategies of today such
as all-raw diets, protein supplementation, eating multiple small meals
a day, carbohydrate loading, meal replacement packages and macro-nutrient
balancing all derived their initial popularity from the bodybuilding
field.
PHYSICAL CULTURE
Credit for the Physical Culture movement in North America, the precursor
to the bodybuilding movement, goes to Bernarr Macfadden, an extraordinary
entrepreneur who published physical culture magazines, organized physique
competitions, wrote 150 books and accumulated millions in the publishing
industry. Macfadden preached clean living and whole natural foods. He
ate vast quantities of raw carrots, beet juice, fruits, dates, raisins,
grains and nuts. He abstained from meat but recommended copious amounts
of raw milk. In fact he even recommended an exclusive raw milk diet
for extended periods.
The dominant star of the early years was Eugen Sandow, whose career
spanned the late 1890s and the early part of the 20th century. He did
not display the typical burly brute image, but a finely chiseled body,
resembling those of Roman and Greek athletes. With the help of Florenz
Ziegfeld, he marketed and displayed his physique in artistic fashion.
In fact, it was through this artistic expression that Sandow inspired
Macfadden in the mid 1890s. In an 1894 interview on his dietary habits,
Sandow claimed to abstain from hard liquor, coffee and tea, but consumed
the occasional beer. He ate mostly wholesome foods, but indulged at
selected opportunities. Sandow, along with most of the other Physical
Culturists of his day, placed more emphasis on the mechanical aspects
of diet as opposed to the chemical. He believed in doing what was necessary
to facilitate good digestion, including eating at regular intervals,
selecting simple foods, applying thorough mastication, eating slowly
and tying it all together with a good night's sleep. He was critical
of over-indulgence and recommended foods with a high nutrient value,
although he admitted to eating what he wanted, when he wanted, and however
much he wanted during his younger years.
Earle Liederman, author and friend of Sandow, also advocated whole
natural foods. Liederman pointed out the importance of a strong digestive
system enhanced by proper food mastication for men of strength and large
appetites. He described the popularity of "beef juice" or
"beef extract" for rapid muscle recovery. Liederman also
felt obliged to mention that ice cream was very popular, referring to
one lifter who often felt it necessary to finish his meals with a quart
of vanilla ice cream.
Arthur Saxon of the famous Saxon brothers trio and a contemporary
of Eugen Sandow, also recommended nutrient-dense foods for endurance
athletes. He warned against the dangers of hard liquor, but condoned
beer. In fact, Saxon had a reputation for hefty beer drinking as did
many men of strength of the time. He warned against smoking while admitting
to being a smoker himself. For gaining muscle, Saxon recommended milk
mixed with raw egg after a workout, milk with oatmeal, cheese, beans,
peas, and meat. He called milk the perfect food.
According to his brother Kurt, all three of the Saxon brothers had
very hardy appetites. Along with his participation in the strength act,
Kurt was also the trio's chef. Kurt's list of food consumed
by the three brothers each day indicates substantial daily intake, with
little self-denial. Milk is largely absent from Kurt's menus.
RAW VERSUS COOKED
A debate that has been on-going since the early days of Physical Culture
is the relative virtues of raw food versus cooked. Sandow referred to
the eating of raw eggs and under-cooked meats as nonsense and a practice
that was "passing away."
In the raw food corner was champion wrestler George Hackenschmidt,
the "Russian Lion," a man rivaling Sandow's strength,
and surpassing him in athletic ability. Like Sandow, he was small by
today's standards, standing just under 5'10" and weighing
about 200 pounds. However, he was enormously strong. Both a gentleman
and sportsman, George Hackenschmidt reflected a spiritually conservative
philosophy towards nutrition. In his book The Way to Life,
he stated:
"I believe I am right in asserting that our creator has provided
food and nutriment for every being for its own advantage. Man is born
without frying-pan or stewpot. The purest natural food for human beings
would, therefore, be fresh, uncooked food and nuts." He stated
that a diet of three quarters vegetable food and one quarter meat would
appear to be most satisfactory for the people of central Europe but
conceded a hardy appetite which, in his early training years, was based
on 11 pints of milk per day, presumably raw, along with the rest of
his diet. A prophet before his time, he warned about the dangers of
refined sugar and meat from artificially fed and confined animals. He
believed that most people ate too much flesh food from these improperly
raised animals and encouraged more emphasis on natural raw foods.
VEGETARIANISM
The early bodybuilders also debated the pros and cons of vegetarianism.
Macfadden and Hackenschmidt inclined towards diets that excluded meat,
or that at least derived a preponderence of calories from plant foods.
Juicing was popular among some. In his book Remembering Muscle Beach,
Harold Zinkin describes fellow beach comrade Relna Brewer. At 17, Brewer
worked in one of California's first health food stores, located
in Santa Monica. Relna's job was to run the juice press. Because
the owners of the store could not afford to pay much, Relna took out
her pay in the celery, watermelon, orange and carrot juice she made
each day.
Jack Lalanne was probably one of Relna's customers. Jack began
his carreer as a vegetarian, bringing his own food, such as apple or
carrot juice and vegetables, to train at the beach during the 1930s.
However, Lalanne later ate meat when focussed on bodybuilding. In fact,
Armand Tanny says that Jack would visit the local stockyards to acquire
cow's blood to drink while in training. Later Lalanne reverted
back to his vegetarian ways, but allowing some fish and eggs.
Lalanne opened one of the first health studios in Oakland in 1936.
A colleague writes that Lalanne would work 14 hours a day then drive
through the night 400 miles so he could be with the gang at Muscle Beach
to participate in all the activities. When it came to pure energy and
vitality, Lalanne was, and at 90 today, still is unbridled.
Another vegetarian was Lionel Strongfort who promoted a system of
raw foods based on fruits, vegetables, eggs and milk. He recommended
very little meat and cooked fat. Strongfort suggested eating only two
meals a day, a strategy shared by Macfadden that would re-emerge in
the 60s and 70s. Strongfort and Macfadden both advised against overconsumption
of food. They claimed overconsumption created a negative stress on the
body's systems, sensible advice that bodybuilding publications
would ignore in the coming years.
Perhaps the most accepted food across all the early eating models
for bodybuilders was milk. One of the most popular protocols for building
size and strength was the combination of back squatting and drinking
large quantities of milk. Joseph Curtis Hise was a pioneer of this system
in the 1930s and after 70 years this strategy is still going strong
in the drug-free world of bodybuilding.
TONY SANSONE
Another Physical Culturalist who advised against over-consumption
was Tony Sansone, but Sansone understood the importance of flesh foods,
including animal fats and organ meats. He wrote extensively on nutrition
for bodybuilders and recommended nutrient-dense "foundation"
foods such as milk, eggs, butter, meat, vegetables, fruits, and some
whole grains, in that order. He also stressed the importance of organ
meats such as liver, kidney, heart and cod liver oil and recognized
the need to drink whole raw milk instead of pasteurized and skimmed.
He believed goats milk was more nutritious and easily digested than
cows milk. Fresh butter and cream were his preferred fats. He also recommended
six to eight glasses of water per day.
Tony Sansone wisely stressed the importance of generous amounts of
fat in the diet to allow the complete utilization of nitrogenous (protein)
foods in building muscle tissue--a fundamental and important fact
that would be lost as the era of protein supplements took hold. He also
knew that weight loss was not a matter of simple calorie counting, as
cellular uptake or utilization of food varied on an individual basis.
In anticipation of Dr. Atkins, Sansone recommended his foundation foods
of milk, eggs, meat, vegetables and fruit for strength and health, and
starchy foods as weight manipulators. His recipe for gaining weight
was to add more high-carbohydrate foods such as bread and potatoes to
the diet, and for losing weight to simply reduce or remove them. Tony
Sansone's caveat to lose no more than two pounds of fat per week
is still the standard used in bodybuilding today.