Proper Diet for Workout

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While working out and transforming your body, a commonly overlooked factor is diet. Working out hard will allow for some change in your physique, but the true task is to feed your body the necessities it requires for gaining lean muscle mass, decreasing body fat and keeping up the energy level for these extra activities.
Protein
Protein is the staple of any diet, especially to serve the dietary needs of an athlete, next to water. It is the most abundant material in the human body. It is present in muscle, bone, connective tissue skin and blood. Like Chicken breast, tuna, turkey, egg white, low fat cottage cheese and lean ground beef. In general, about 15-20% of your total daily calories should come from protein.

Carbohydrates
Low carbohydrate diets will ultimately affect your stamina and endurance, so they are in fact necessary since they are the body's main source of fuel like oat meal, squash, pumpkin, wild rice, brown rice or sweet potato. It fuels the body by providing our muscles with glycogen, while working out, and helps us to optimize our athletic performance. 

Fat
Fats are an important and necessary nutrient for everyone. That is, some fats.  There are those that are saturated and are not good for your cholesterol levels, potentially causing clogged arteries. These can actually help protect against heart disease by reducing cholesterol and providing the body with extra energy such as Olive oil and Sesame oil.

Water
Drinking water during exercise is necessary to sustain performance and to avoid injury. What to drink and how often to drink it really depends on the duration and type of workout you are doing. A general hydration rule is to drink one 8oz glass of water for every 15-20 minutes of exercise.