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Looking great and feeling great requires a healthy diet and regular exercise. There’s no getting around it. If you workout to build muscle or lose weight you have to balance those workouts out with the proper foods to get the desired results.

Good nutrition doesn’t mean you have to eat nothing but vegetables. Quality nutrition means having a balanced diet. It must include important nutrients, such as, vitamins, minerals, fats and proteins.

People who exercise to gain muscle require at least 40 extra calories per kg of their body weight each day. The extra calories serve an important purpose because they supply the body with the energy it needs to for intense workouts.

That doesn’t give you a license to waste those extra calories on junk food, however.

The right nutrition doesn’t come by accident. To be your healthiest, consult a food pyramid chart or talk to a nutritionist about what foods are the best for your needs. It’s important to include the right amount of proteins since they are the key to building muscle. Protein helps repair and build muscle, so to be strong, you need to include the right kinds and amounts in your diet.

If you want the necessary energy to be strong in your workout it’s important to include a limited amount of carbohydrates and fats. To build muscle you need at least 50% of your daily calories to come from carbohydrates to produce glycogen. Glycogen fuels the body for maximum energy expenditure. To repair tissue, build core strength and stamina, you need minerals and vitamins the come from fresh fruits and vegetables.

For the production of blood and strong bones, you need to have of calcium, zinc and iron in your diet. A comprehensive diet plan will include the proper amounts of the right foods to ensure your body has what it needs to build muscles.

You may want to consider adding protein supplement shakes to your diet as a back up. Protein shakes have plenty of vitamins and minerals your body needs after a workout and can be used as a meal replacement.

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