If you are exercising for more than 60 to 90 minutes, replacing carbohydrates during exercise will help maintain your energy. After exercise lasting longer than 60 to 90 minutes, it is important to replace carbohydrates. Protein Protein is another important energy-yielding nutrient in the training diet. Protein is required for repairing damaged tissues, building muscles, and helping the immune system function properly. Excess protein, however, will not build extra muscle.
Muscle building requires a balanced diet and proper training.
Athletes may need slightly more protein than a less active person, but this can easily be obtained from food, and protein supplements aren't necessary. Some foods high in protein include meat, poultry, fish, legumes, dairy products, peanut butter, tofu, nuts, and eggs. Some of these foods can also be high in fat, so it's helpful to balance high fat and lower fat choices. Protein is best eaten regularly through a balanced diet. Despite some of the bad press fat receives, it is an important fuel source.