Diet is critical in any bodybuilding or fitness regimen. Muscle gains and performance can be offset by not eating the right foods at the right time of the day. Achieve your objective of building lean muscles or losing body fat and get the most out of your workouts by learning some basic nutritional principles used by professional bodybuilders.

Successful bodybuilders and athletes have to consistently watch their diets and are often responsible for mapping out a nutrition program that works with their lifestyle, workout routine and their tastes and preferences. If you don't take charge of what you're eating every day, you may be setting yourself up for failure with your bodybuilding program. Here are some diet and nutrition essentials you need to keep in mind when your goal is to increase muscle mass:

1. Know that some foods are more nutritious than others. It is not enough to monitor your calorie intake; you also have to be conscious about the source of the calories. 200 calories from oatmeal looks the same as 200 calories from sweetened cereals. However, you may not know that oatmeal is the healthier choice. Sweetened cereals will give you energy, but the energy it gives is quickly burned by the body making you crave for more food. The calories from oatmeal are steadily absorbed by the body giving you a constant supply of energy. In addition, oatmeal provides more than just energy to your body because it is also a good source of fiber and protein.

2. Eat at the right time. Nutritionists recommend eating 5-6 light meals at regular intervals in a day to maintain a steady blood sugar level. Developing this habit will keep your appetite in check preventing you from overeating in a meal. Combine this with tip number one above to maintain your energy at the time when you need energy the most - during workouts.

3. Eat before and after your workouts. Schedule your meals so that you'll eat something before and after your workouts. Workouts consume a lot of energy so eating a high-protein with healthy-carbs snack before you hit the gym will give you the energy you need to maintain a high intensity level throughout your workout. After a workout, your body easily absorbs nutrients to build your muscles up. Help your body recuperate by taking a high-protein meal after your workouts. Make the most out of your body cycles in order to maximize your training results.

Understanding some key principles of nutrition and diet is essential for increasing muscle mass and fine-tuning your results. Take the time to learn these three key principles as you develop a solid training program that works for you.

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