Category: Nutrition

Resources by Conor HeffernanFeb 20, 20194:13 pm

Guest Post: A Short History of Nutrition in Bodybuilding

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If you’ve been in the fitness game for any amount of time, you know that optimizing your nutrition is half the job. Even more importantly if you’re a bodybuilder, your diet plan can make or break your physique no matter how much time you put in the gym, or how well you sleep. Eating whole foods coupled with quality supplements such as protein and amino acidsin general can present a winning combination that will help you build muscle and lose fat. But is it really that simple?

Irvin Johnson’s Scientific Body Building and Nutrition Course (1951)

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Better known as Rheo H. Blair, Irvin Johnson was one of the foremost bodybuilding nutritionists of the 1950s and 60s. Producing one of the most sought after protein powders in the Iron Game, Blair was lauded for his nutritional knowhow and ability to achieve seemingly unbelievable weight gain amongst his clients.

Bearing that in mind, today’s short post details a sample eating plan from Johnson’s ‘Scientific Bodybuilding and Nutrition Course’, a mail order course produced in 1951 which promised to increase reader’s weight and muscle mass if followed correctly.

Similar to the ‘Get Big Drink‘ previously covered, the diet acts as a timely reminder that calories are needed for muscle gain. And that a systemised eating plan is often the easiest method of going about this. Enjoy!

Training by Conor HeffernanFeb 6, 20194:13 pm

Bill Starr, Gaining Weight The Natural Way (1993 article)

It was the first really warm day of spring. The trees and shrubs displayed tiny buds, but the insects and crawling creatures were not yet out in force and, best of all, the poison ivy was still dormant. It was the ideal time to hike through the woodlands of the Susquehanna State Park. I tracked down the source of a small stream, watched a six-foot blacksnake slither up the limbs of a sapling in order to do some serious sunbathing, and observed a dozen adventuresome canoeists guide their crafts over the white water of Deer Creek.

Nutrition by Conor HeffernanFeb 1, 20194:13 pm

Paul Thomas, Big Biceps Bounce Recipe (1960s)

Big Biceps Bounce is a new desert sensation for the protein-conscious bodybuilder with a “sweet tooth.” One serving of this luscious custard all not only highlight the finest meal, but will also provide you with 6 grams of protein – for only 14¢! Milkly rich and low in calories, you’ll want two or three helpings of this muscle-building custard that tastes better than the best ice cream!

Resources by Conor HeffernanJan 28, 20195:16 pm

Bob Fitzsimmons, ‘How To Lose Weight’, Physical Culture and Self Defense (Philadelphia, 1901), 44-46

HERE is some advice for the business man, the lawyer, doctor, broker, clerk, salesman: any man, in fact, who is kept indoors much of the time. Most men of this class take on weight. They […]

Resources by Conor HeffernanJan 22, 20195:11 pm

Guest Post: The History of Amino Acids and their Integration into the Fitness Industry

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In the fitness world, amino acids are known as the building blocks of protein that aid the muscle-building process, along with other benefits. They are also primarily known as the supplement every successful athlete uses on a daily basis to boost performance and aid the post-workout recovery process. While there is no denying that workout supplements such as BCAAs definitely should have a place on your kitchen shelf, it’s important to understand their history first in order to expand your knowledge on the subject and make informed decisions when it comes to your nutrition, supplementation, and training.

Keep in mind that the history of amino acids goes way back before the age of sports science and their integration into the fitness world. With that in mind, let’s revise the past, the present, and even the future of amino acids and their role in your fitness lifestyle.

Training by Conor HeffernanJan 14, 20193:22 pm

Lies, Snake Oils and Downright Deception: Selling and the Fitness Industry

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The fitness industry, was and is, a notoriously dubious business place. For every honest athlete seeking to help his fellow trainer, there are dozens of genetically blessed individuals who seek to make a living with half-truths.

This chicanery, is however, a time honoured tradition as evidenced by today’s article. Surveying the great names of the physical culture game, today’s post looks at the forerunners to the current market industry and demonstrates how many sought to promote their products over the truth. Unsurprisingly names like Sandow, Sick and Inch all feature.

So if you thought that deceit was a new phenomena in bodybuilding, you are sorely mistaken!

Resources by Conor HeffernanJan 11, 20193:22 pm

The Workouts and Diets of the Bodybuilding Champions

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* This article first appeared in Iron Man magazine in 1991 and includes the workouts and eating patterns of Lee Haney, Rich Gaspari, Lee Labrada and Mike Quinn. Jerry Brainum was the author.

Needless to say it’s a fascinating insight into the dietary and training habits of some of the greatest bodybuilders of the 80s and 90s. Check it out below. You might just learn something!

Resources by Conor HeffernanJan 7, 20194:51 pm

Arthur Saxon, ‘My Ideas on Diet’, The Development of Physical Power (London, 1906).

Compared with his less fortunate brothers who box and run, the lifter has no restrictions as to diet. The man who boxes requires good wind and staying power, and he, therefore, has to care- fully […]

Resources by Conor HeffernanDec 24, 201810:52 am

Guest Post: The History of Sports Nutrition

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We have come a long way in terms of boosting our workout performance by fine-tuning all the habits that surround that single one, and in particular, by refining our menus to suit our goals. Athletes have always done their absolute best to find that perfect ratio when it comes to food intake in order to maximize their potential in any given sport.

Knowing just how much of a major role diet plays in an athlete’s performance, science has done a tremendous job over the years giving us data on how to improve. Aside from fad diets meant to please the crowds, those focused on long-term health and fitness know that eating plays a vital role in the process – and that has always been the case.