Protein

Consuming adequate protein while participating in any exercise regimen is crucial. Muscle fibers need protein to heal and grow. If working muscles do not receive sufficient protein through diet, it will be stripped from inactive muscles to compensate. Animal sources of protein (meat, dairy) provide complete protein sources that the body can readily utilize. Plant sources provide incomplete proteins. That means we must combine multiple plant based foods to form complete proteins (think rice and beans). There are a few plants that offer complete proteins like soy and chia. Consequently, these are great alternatives for vegetarians. Active individuals should be consuming around 1.2 to 1.5 grams of protein daily per kilogram (2.2 pounds) of body weight. (For example, a person weighing 140 pounds should be consuming about 64 grams of protein daily.) Anything more than 2 g/kg of protein per day will lead to kidney strain.

Fats

Fat gets a bad rap. Although a diet high in any type of fat will most likely lead to more fat storage, and often in a place you don’t want, it is crucial to a healthy diet. Saturated fats, which include trans and hydrogenated fats, are not good for you and are one of the major causes of heart disease and atherosclerosis (clogged arteries). Saturated fats come from animal based sources, so eating lean meats like poultry and low-fat dairy sources are ideal. The healthiest type of fat for you is polyunsaturated and this comes primarily from plant sources. Fish oil is packed with a special unsaturated fat called omega-3 that has many health benefits. Listed below are just some of the many benefits of fat and why you need it in your diet. But just remember, it’s all about quality not quantity!

• Fat consumption is needed for the absorption and transport of fat-soluble vitamins A, D, E and K throughout the body.
  
• Essential fatty acids (EFAs) benefit your heart, metabolism, mood and immune system.
  
• Fat is needed to properly cushion internal organs.
  
• Many EFAs are used by the body for structural, hormonal and electrical functions. These EFAs will increase your metabolic rate and increase fat utilization as a fuel source
  
• Fat is a concentrated and preferred source of energy by the body.

Carbohydrates

Believe it or not--carbohydrates are very important and should be making up about 45-60% of your dietary intake! They are what your body uses primarily for fuel at elevated levels of energy expenditure such as during exercise. Carbohydrates come in many different forms. Some are good for you and some are not so good. This is why many are rated on the glycemic index (GI). This index has a scale from 1-100. The lower the number a food is ranked, the less it will raise blood glucose levels or spike insulin. Complex carbohydrates are the best for you and come from sources like whole grain breads and pastas. Simple carbohydrates are good to consume during exercise as they will increase blood glucose levels rapidly to help with endurance and maintaining intensity. However, when a body is at rest, simple carbohydrates will be stored as fat as the body will not need the energy so immediately. Simple carbohydrates are what you will find in Gatorade, white bread, sugars, etc.

Carbohydrates get a bad rep because yes, it is true, you will probably gain more weight if you eat a lot of carbohydrates, but most of this weight gain is due to the water retention associated with carbohydrate absorption. This is a good thing if you are working out as the extra water being stored in and around the muscle cells will help you stay hydrated. However, many people just look at a scale and use that as a judge of overall fitness. However, weight can be misleading as a fitness indicator. So don’t restrict your intake of a healthy amount of carbohydrates, as they can help you get in the best shape of your life!

Like every other tissue in your body, your muscles are composed of molecules built from common chemical elements-carbon, hydrogen, nitrogen, oxygen, sulfur and others. These elements make up the structure of the food you eat at every meal. It should therefore come as no surprise that when it come to building bigger, stronger muscles, the quality and quantity of food you eat will greatly affect the outcome.

Fiction: If you exercise, it doesn't matter what you eat.
Fact: If you exercise, it matters even more what you eat as you want to fuel your working muscles with the best possible energy sources possible.

Fiction: Eating right means three "square meals" a day.
Fact: Eating 3-5 smaller meals a day is the best way to fuel your body. This will keep your blood glucose and insulin levels much more balanced. Eating more often will also help in preventing energy crashes and cravings that will lead you to hit the vending machine instead of the refrigerator!

Fiction: You have to count every calorie you eat.
Fact: You should count "portions," not calories. While you should be very mindful of what you eat, it is almost impossible to track every calorie you consume and your focus should just be eating healthily and exercising regularly.

Fiction: You need to drink water only when you are thirsty.
Fact: Your body needs more water than it's telling you. Dehydration is the leading cause of fatigue!

Fiction: You have to eat "perfectly" all the time.
Fact: There's no such thing as eating "perfectly." And if you are consistently working out and eating well, then what is the point if you don’t get to have a “cheat” meal once in a while? Try the 90/10 principle. Eat healthily for 90% of your diet and you can indulge in what you desire for the other 10%.