Let us now put all the smalltalk aside and see what nutrition basically comes down to.
Nutrients are generally catalogued into two bigger classes: Macro- and micro nutrients.
Macro nutrients are:
- Proteins.
- Carbohydrates
- Fats
Micro nutrients are:
- vitamins
- minerals
- essential fatty acids
- essential amino acids
We shall now take a closer look on all these nutrients, see what they do and how their effects on muscle can be maximized.

1) Proteins
Protein is one of the main elements that build up the muscle tissue, it also has a great role in repairing and maintaining it. The effect that protein has on the muscle tissue is not a novelty for bodybuilders, the more recent bit of information on it is how the body actually utilizes it. You see, it is possible for a person to fill him/herself up with protein and yet not get the results he/she’s been counting on. The reason is that protein needs an array of complex elements to be present so it can be utilized by the body for muscle-building. These elements are called amminoacids. Some of them are produced by the body (called non-essential amminos) but some are only available in foods and supplements. (these are the essential amminos)
This is why certain foods contain better quality proteins than others, because they contain a higher amount of the complete combination of amminoacids needed to absorb protein.
Other foods might contain a high amount of protein as well, but, since the amminoacids required are not present only a small percentage of it is actually usable.
Eggs contain the best quality proteins though their total protein content is only 12% per weight unit. Out of this 12% however, 94% gets utilized by the body.
In contrast, Soy flour contains around 42% protein out of which only 61% gets put to good use.
There is a way around the problems presented by different foods not containing all the right amminos: combining them. By combining different foods that contain different essential amminos and proteins one can simply take two low quality protein sources and transform them into one high quality source.
Protein supplements take care of this issue the easy way. A good protein supplement is scientifically engineered to contain the best combination of amminos, nutrients, carbohydrates, and minerals.

2) Carbohydrates
Carbohydrates are the primary form the human organism stores energy in. they are the ones called upon when sustained physical activity occurs.
They are classified into the following groups:
Monosaccharides: - Glucose
- Galactose
- Fructose
Polysaccharides: - Cellulose
- Glycogen
Oligosaccharides: - Sucrose
- Maltose
- Lactose
Carbohydrates fill a truly important role the process of short intense efforts that bodybuilding requires. When the primary fuel of the body (oxygen) runs out - and it does most of the time during intense sets - carbohydrates kick in.
They’re characterized by the glycemic index, a factor that shows whether a certain type of carbohydrate can provide a quick a big energy boost ( white rice) or a prolonged and gradual one ( low-glycemic index carbohydrates)
Most modern dietary supplements have a carefully calculated amount of carbohydrates included in them, as well as all of the other elements required for optimal muscle development.

3)Fats
Fats are the most energy-saturated cells of the organism. The more one exercises the more the body taps into its reserves stored as fat.
Besides serving as energy storage, fat also serves as a shield against mechanic impacts, and insulates the body against cold.
There are three types of fat molecules: saturated ones (these cause high cholesterol and other harmful side-effects) unsaturated and polyunsaturated.
It is recommended that the fat on has in his/her body be comprised in a 66% ration of the polyunsaturated type molecules.

4) Water
This most common of all substances on earth is a vital component of muscular tissue. 72% of muscle is made up of water. Fat also contains some water (much less than muscle though) This alone should be a good enough clue to the importance of water in bodybuilding.
Not having enough water in the body can lead to difficulties achieving definition. A bodybuilder has to be extra careful he/she drinks enough pure water as juices and other solutions do not count.

5) Vitamins
Vitamins are substances that give us no energy, and do not directly contribute to the growth of the muscle, their importance though is imperative is regulating certain chemical processes and helping those reactions that happen during muscular growth.
There are water soluble and fat soluble vitamins:
Water soluble ones are: the whole B vitamin range, biotin, vitamin C, folic acid etc.
Fat soluble ones are: A, D, E, K

6) Minerals.
Opposed to vitamins, minerals are inorganic substances that are needed in the synthesis of different substances needed in bodybuilding.
Calcium, Phosphorous, Magnesium, Sodium, Chlorine, Potassium, Sulfur are the most important ones, but there are a score of others of which only minute amounts are required daily: Iron, copper, Iodine, Zinc etc.