They say that 80 percent of body building is nutrition. But knowing what to eat to build your ideal body can be tricky. It"s important you know how and what to eat to fully utilize your bodies full potential.

Protein: Protein is a vital key to building muscle. It is important you consume lots of protein to increase your body"s ability to build muscle. Working out and lifting weights breaks down your muscle fibers. Its when your muscles rest and repair themselves is when they build. Protein is required to facilitate repairs of muscle fibers, thus stimulating muscle growth.

Depending on the intensity you train at and how much muscle you want to put on, you should consume anywhere from .7 to 1.0 grams of protein for every pound of body weight. If you are trying to gain weight by putting on muscle mass, you can consume 1.5 grams of protein for every pound you weigh, but I wouldn't recommend going over that. You should try to spread your protein consumption throughout the entire day. In order to fully utilize the bodies potential to stimulate muscle growth, it is vital you consume protein immediately after a workout. You have about a 45 minute time frame after a workout where it is essential to consume at least 25 grams of protein. You should consume 25 to 50 grams of protein for every meal you eat. Eating a high protein snack about an hour before bed time is beneficial by helping your muscles grow as the rest. Your protein source should come from,

* chicken
* fish
* nuts
* skim milk
* soy milk
* egg whites
* fat free yogurt
* lean meats
* Whey protein

Carbohydrates: fuel muscles and the central nervous system during physical activities. Carbohydrates are essential for your body, by providing your muscles with energy.

Your Carbohydrate intake should be around 50% to 70% of your daily nutritional value. Knowing what kind of carbohydrates you are eating is key to building your ideal body. Carbohydrates are a vital element for stimulating muscle growth. It is essential that your fuel your body with the right kind of carbs to provide your muscles with energy, so they can perform optimally during any kind of strenuous workout. By not consuming carbohydrates your body will start to feed off muscle fibers for an alternate source of energy. This will lead to substantial muscle loss.

You should consume most of your complex carbohydrates early in the day and a few hours prior to your workout and after your workout. It"s good to have some complex carbs after your workout. A banana is good since it is high in potassium which regulates water balance in the body, which is important after a strenuous workout since certain muscles may be dehydrated after a workout and cramping can occur.

Try not to eat to much carbohydrates towards the end of the day. Since you will be inactive while you sleep, you will not burn off the carbs and they will be stored as fat.

Here are some good complex carbs to include in your diet:

* Whole wheat pasta
* whole wheat bread
* sweat potatoes
* brown rice
* vegetables
* cereal
* nuts and seeds
* oats
* grains
* apples
* oranges
* yams

Your carbohydrate intake should consist of high quality complex and simple carbs that consist of minerals and vitamins. Fruits and vegetables are great for fat loss to help you develop muscle tone and are vital to achieving optimal health.

It is important to avoid sugar-based form carbohydrates, such as sweets, candy, and soda. Carbohydrates that are high in sugar are stored as fat and can make you tired. Your blood sugar levels are regulated by carbohydrates. It's important to keep sugar levels steady to maintain a constant flow of energy. When you eat something like candy or soda, you can experience a momentary sugar rush, followed by a sudden crash of energy, leaving you feeling like you need a nap. This is caused by a sudden drop in your sugar levels. Your body responds to unusual high sugar levels by taking sugar out of the blood to feed the cells. This causes your blood sugar levels to bottom out. This is the cause of the sudden fatigue you experience after your sugar rush. This is not the case with complex carbs which keep your blood sugar levels constant and provide prolonged energy.

Fats: Regardless of popular opinion, your body needs fats. But it"s important to differentiate what kind of fats you need. Fats are stored as a secondary source of energy. Fat is best used as a back up energy source for any kind of aerobic exercise when your carb source is depleted. If your training regimen is primarily anaerobic, such as weight lifting, then fat will not be a sufficient source of energy.

Protein and Carbohydrates are 4 calories per gram, while fat contains 9 calories per gram. Due to fat having more calories per gram than protein and carbohydrates, eating to much fat can lead to increase weight gain. You should keep your fat intake at 10% of your daily nutritional value.

Fat can be separated into two primary forms, saturated and unsaturated. Unsaturated fats are necessary as they help you digest and utilize vitamins, such as K, E, D, and A. Your body cannot absorb the benefits of these vitamins without these essential fats. These fats are good for keeping your hair and skin healthy. There also good for helping lower cholesterol. The opposite is true for Saturated fats, which are best to be avoided. These fats clog arteries and raise cholesterol. If you"re trying to develop muscle tone, try to eat foods that have less the less than 5% of your daily value of saturated fat. Make sure to avoid grease and fried food and always bake your meats.