Nutrition Fact:
Protein: Proper sports nutrition includes plenty of protein. Muscles need protein to grow, so you need to make sure you are getting plenty, between 1 and 1 ¼ grams per pound of bodyweight.
Calories from protein should be about 35 percent of your total daily calories to build muscle. It is important to remember, when setting up your meal plan, that each gram of protein has 4 calories. Some good sources of lean protein are; chicken breast, lean beef/hamburger, whole eggs, egg whites, milk, cottage cheese and protein powders. When eating eggs limit yolks to no more than half of the total number of eggs you are eating, to lessen cholesterol and saturated fat. intake ( example: 3 whole eggs and 3 egg whites).

Carbohydrates: Carbohydrates are your body’s main energy source for sports nutrition. If you are training hard you need to take in a good amount of quality carbohydrates, about 45 percent of your daily caloric intake to build muscle. There are 4 calories for every gram of carbohydrates. Complex carbs are slow burning and will give you a more steady source of energy. Good sports nutrition choices for complex carbs are: oats, potatoes, yams, whole wheat pasta/bread, brown rice, and vegetables.. White rice, pasta and bread are over processed and have little to no nutritional value at all, so keep them to a minimal intake. Simple carbs are fast burning giving you a quick burst of energy and insulin release and then a quick drop off. These are best used for pre and post workout drinks. Fruits, juices, some cold cereals, white rice/pasta and carbohydrate powders are some sources of simple carbs. Keep these to a minimum in your daily meal plan.

Fat: Believe it or not, proper sports nutrition means eating some fat! Your body needs certain fats for proper function of your vital organs and brain. These fats have also been proven to improve your metabolism and aid in building muscle and weight loss. Saturated fats are solid at room temperature or when cold, these fats you want to stay away from as much as possible (animal fats, egg yolks, butter). Some good fats are omega 3 and 6 which are found in salmon and some other fish, olive, safflower and flax oil. Each gram of fat contains 9 calories. 20 percent of daily calories should come from fat. Nutrition Fact: