Food can be broadly categorized into three groups – carbohydrates, proteins and fats. These, combined with nutrients (vitamins and minerals) and water, form the majority of your nutritional needs. Carbohydrates are materials that the body can break down easily for energy.

They consist of starches and sugars. Unlike what some diet plans would tell you, carbohydrates are essential and should not be eliminated from your diet. Fats contain some essential nutrients as well, and a portion of the right fats, mainly unsaturated and omega 3 fatty acids, are necessary for good health.

Protein forms the main building blocks of muscles. It is important when bodybuilding to consume enough protein to allow the muscles to repair themselves. The body is able to produce many, but not all of the amino acids that make up proteins.

Many bodybuilders believe that a diet high in protein is necessary to build muscle mass. However, consuming high levels of protein without doing sufficient exercise will cause the body to convert the protein to fat, which the body uses for long term energy storage.

In order to gain muscle mass you should consume just enough calories to satisfy your body’s metabolic needs and muscle growth requirements. The best way to do this is to carefully monitor your weight, body fat index, exercise level and calorie intake. What you want is a gradual increase in your body weight while maintaining a healthy body fat index.

There are no specific foods for gaining weight while body building. The best solution is just to eat more of the healthy foods that all bodybuilders eat. Conversely, bodybuilders trying to lose weight should still eat the same foods, just less of them.

Good sources of protein include:

- Egg whites

- Fish

- Chicken

- Beans and lentils

- Whey protein powder

Protein shakes are very popular among bodybuilders. They can be bought pre-made, or you can make them yourself by adding protein powder to a smoothy. Protein powder is available in many forms, with the two most popular being whey or milk based protein and soy based protein.

Whey protein is generally considered superior due to its content of essential amino acids and the body’s ability to absorb it. For more information, consult a nutritional guide for bodybuilders.

The good thing about a work out is apart from keeping the body toned, it builds up muscles by burning up the fat. As one grows older, the rate of metabolism decreases. The hunger also decreases.

But one does not understand the reducing capacity for intake and sticks on to the craving for food and takes more than one requires. The extra calories do not get utilized and convert themselves to fat.

A person who leads a sedentary life should be working out until sweat develops. The sweating happens within 5-10 minutes in case of a beginner who is starting to cross the weight limit. But one should not get disappointed. The fat gets accumulated slowly over time, so it will take time to melt. But it certainly will if the workout is done on a regular basis.

The recovery time after a work out is about 10 minutes to half an hour when a person is required to lie down calmly and may go to sleep. This may be a luxury for people with fast life. The alternative is to avoid junk food that does not have much nutrition but adds extra calorie to your body.

Therefore even if it is clumsy to handle a wholesome lunch, be kind to yourself to do it and despite being called over-systematic, and eat the lunch to help your body take you long ahead.

You will notice that the time you take for sweating will increase every week. It will at least be 15 minutes if you work out regularly. Your hunger will also go up and you would be surprised to note that you don’t feel like eating during your work hours. These are healthy signs. So each week increase your work out time and also the recovery time.

Recovery time is important because your muscles need time to be relaxed before you start out on your daily schedule. Unless you relax, you will get cramps and pain in your body. You will also get your blood pressure on the higher side. There are stories and incidences about people getting heart troubles because of exercise.

People with various illnesses should consult their doctor before taking up any exercise. Your doctor may be able to suggest an exercise routine that is compatible with your body.