Serge Nubret Daily Diet: Meals, Nutrition Tips & Supplements for Mass

Serge Nubret, a legendary figure in the world of bodybuilding, is often celebrated not only for his impressive physique but also for his distinctive approach to nutrition.

Born in 1938 in Pointe-à-Pitre, Guadeloupe, Nubret rose to fame in the 1960s and 1970s, becoming a prominent competitor in the International Federation of Bodybuilding (IFBB).

His training regimen was as rigorous as his diet, which he meticulously crafted—or at the very least, personally shaped—to support his intense workouts and promote muscle growth.

Nubret's philosophy revolved around the belief that diet plays a pivotal role in achieving a sculpted physique.

He was known for his commitment to a high-protein, carbohydrate-rich diet that emphasized whole foods. Rather than obsessing over macro-nutrient percentages or calorie counts, Nubret focused on food quality, satiety, and performance.

He believed that the right nutrition could enhance recovery, increase energy levels, and ultimately lead to greater muscle gains.

His approach was characterized by a focus on nutrient-dense meals and an emphasis on listening to one’s body.

This article delves into the specifics of Serge Nubret's daily diet—exploring the foods he consumed, the nutritional principles he followed, and the supplements he may have incorporated into his regimen.

Key Takeaways

• Serge Nubret’s daily diet focused on high protein, substantial carbohydrate intake, and moderate fat consumption to support muscle growth and maintenance.
• His meals often included protein-dense foods like horse meat, eggs, and fish, as well as carbohydrate-rich options such as rice, beans, and pasta.
• Nubret prioritized whole, natural foods and was not overly restrictive—he occasionally consumed items like pizza or spaghetti.
• While Nubret may have used basic supplements such as multivitamins or amino acids, he primarily relied on whole foods for his nutrition.
• He believed that building mass required not just food, but also high-volume training, hydration, sleep, and self-awareness.
• Nubret relied on high-carb, whole-food meals to fuel his long, intense training sessions.
• Protein and micro-nutrient-rich foods formed the backbone of his muscle-building nutrition.

Meals in Serge Nubret's Daily Diet

Breakfast: A Protein-Rich Start

Serge Nubret’s eating schedule typically included two to three large meals per day, often consumed within a restricted eating window. He practiced a form of intermittent fasting, delaying his first meal until later in the day. Breakfast—when taken—usually featured whole eggs, providing both protein and healthy fats. Nubret favored whole eggs over egg whites, believing the yolk to be a valuable source of nutrients important for muscle development and general health.

Lunch: Horse Meat and Carbohydrates

Lunch was arguably the cornerstone of Nubret’s diet. He was known for consuming substantial amounts of horse meat—sometimes as much as six pounds in a day. This protein source is lean and rich in iron and B-vitamins, contributing to his dense musculature. Carbohydrates were also abundant in his meals, often coming from rice, beans, or pasta. These helped replenish glycogen stores and provided the fuel required for his famously grueling training sessions.

Dinner: Simple and Hearty

Dinner might mirror lunch, focusing on high-protein and carb-heavy fare. Vegetables were included occasionally, though they were not the primary focus of his meals. Fibrous vegetables like spinach or broccoli may have been part of his routine, but they played a smaller role compared to protein and starches.

Nutrition Tips from Serge Nubret

One of Nubret’s most notable beliefs was that rigid dieting was unnecessary for building an elite physique. He often advised aspiring bodybuilders to trust how their body felt and adjust food and hydration intake accordingly. Meal timing, while not spaced throughout the day in small intervals, was still deliberate—he chose to eat fewer, larger meals that aligned with his training schedule and appetite.

Hydration was important to Nubret, especially around training. He emphasized drinking plenty of water and listening to thirst cues. He also advocated for quality sleep as a fundamental pillar of recovery and muscle growth, understanding that training without adequate rest would be counterproductive.

Supplements in Serge Nubret’s Daily Diet

While Nubret’s diet was rooted in whole foods, he might have used supplements on occasion—particularly during periods of intense training. It’s likely that he used basic multivitamins to ensure adequate micro-nutrient intake. Some accounts suggest he may have consumed branched-chain amino acids (BCAAs) or simple protein powders post-workout, though his reliance on these was minimal compared to his food intake.

Nubret openly criticized excessive supplement use in bodybuilding and believed that natural, consistent eating and training yielded better long-term results.

Importance of Mass in Bodybuilding

In bodybuilding, achieving muscle mass is essential—not only for aesthetics but also for performance. For Nubret, developing mass meant building a physique that was symmetrical, lean, and artistically proportioned. He believed that mass should serve form—not the other way around.

This required intense training (he would often train for up to four hours daily), smart nutrition, and adequate rest. Increased muscle mass helped him perform high-rep, high-volume sessions that created an unmistakable muscle “pump”—something he prioritized more than sheer strength or powerlifting metrics.

More muscle also contributed to a higher resting metabolic rate, making it easier to maintain a lean appearance.

Maintaining a Balanced Diet for Mass

Carbohydrates: The Energy Driver

Unlike many modern bodybuilders who reduce carbs, Nubret consumed significant amounts of carbohydrates to support his training. Staples included brown rice, white rice, pasta, and beans. These slow-digesting carbs helped provide a steady energy release and supported his long training sessions.

Healthy Fats: Supporting Hormones and Health

Although his meals were not fat-focused, Nubret did consume whole eggs and red meat—both sources of dietary fat. He might have also included natural fat sources like olive oil or nuts occasionally, though this was not a central theme in his diet.

Macro-nutrient and Micro-nutrient Balance

Nubret aimed to get the bulk of his nutrients from whole foods. Though his vegetable intake appeared minimal, his use of organ meats and egg yolks likely provided essential vitamins and minerals. He may have supplemented when needed but always emphasized real food as the foundation.

Key Nutrients for Building Mass

Protein was undoubtedly central to Nubret’s regimen—primarily from meat, eggs, and possibly fish. He may have consumed more than 1 gram of protein per pound of body weight, especially given the volume of meat in his diet.

Carbohydrates were vital for fueling and recovering from training, while dietary fat supported hormone production. Micro-nutrients—especially B-vitamins, zinc, and magnesium—would have been essential for maintaining energy levels and aiding recovery.

Applying Serge Nubret’s Diet Principles

Adopting Serge Nubret’s dietary approach means focusing on nutrient-dense foods, listening to the body’s signals, and maintaining a sustainable eating routine.

His avoidance of overly restrictive diets or excessive supplement use underscores the importance of balance. Meal timing, hydration, and recovery are equally crucial.

While modern bodybuilding has evolved, many of Nubret’s core principles remain highly relevant today: eat real food, train hard, sleep well, and don’t overcomplicate the process.

FAQs

What was Serge Nubret’s daily diet like?

Serge Nubret typically consumed 2 to 3 large meals per day, rich in protein from sources like horse meat, eggs, and fish, and carbohydrates such as rice and beans.

What were some nutrition tips followed by Serge Nubret?

He emphasized eating whole, natural foods, staying hydrated, and listening to the body. He was not a proponent of strict meal timing or heavy supplementation.

Did Serge Nubret use any supplements as part of his diet?

He might have used basic supplements like multivitamins or BCAAs occasionally, but he largely relied on food for his nutritional needs.

How did Serge Nubret’s diet contribute to his mass and physique?

His diet provided the calories and nutrients necessary to fuel long training sessions and support muscle growth, while his consistent routine and recovery practices helped optimize results.

What are some key takeaways from Serge Nubret’s diet and nutrition approach?

Prioritize whole foods, embrace simplicity, fuel training with adequate carbs and protein, hydrate well, and get enough sleep. Supplements are optional—not essential.