While working out and transforming your body, a commonly overlooked factor is diet. Sure, working out hard will allow for some change in your physique, but the true task is to feed your body the necessities it requires for gaining lean muscle mass, decreasing body fat and keeping up the energy level for these extra activities.

Now, I’m not talking about the diet you get out of a can or in a pill, or the one that limits your food choices to one food group (or one food!). I am talking about smart food choices; a lifestyle change that is fairly easy to adjust to and one that anyone can live with.

Have you ever seen a person who works out like crazy, but never look any different?  I think every gym has one of these. These people are not doing one of two things: varying their workouts or not making wise food choices.  It is likely the latter, where they have not been taught the basics…

Here, I will detail the very simple science behind food choices and how to incorporate them by choosing from simple charts of the food option examples for the different nutrients our bodies need.  Keeping in mind too, that it is okay to indulge sometimes, but a lifestyle change of healthy eating will not only ensure a maintained physique, but also healthy insides for disease prevention.  Use these basic nutrition tips to help you get started and you will be sure to achieve the success you have been looking for.

Note**When starting a new program of any sort (diet or exercise) be sure to consult with your physician first**

THE MUSCLE NUTRIENT:  P R O T E I N

It has been said that protein is the staple of any diet, especially to serve the dietary needs of an athlete.  Next to water, protein is the most abundant material in the human body.  It is present in muscle, bone, connective tissue skin and blood.  While consuming enough protein is essential for growth and development of the body, eating huge amounts will not build muscle unless you are strength training at a high intensity in order to cause muscle hypertrophy (muscle growth). This means you should not fall into the high-protein fad that seems to be the latest trend in North America. The following is a protein recommendation list based on the current Recommendation for Dietary Allowance (RDA):

Sedentary or those who exercise infrequently = 0.4grams/1 pound of body weight

Active exerciser = 0.5-0.6grams/1 pound of body weight

Very active/weightlifter/endurance athlete = 0.7-0.8grams/1 pound of body weight

In general, about 15-20% of your total daily calories should come from protein. Here is a list of some good sources of protein to get you started: