OPTIMUM NUTRITION. For nitrogen retention, the prerequisite of muscle growth, to take place it is essential that the body has the following five nutritional products and co factors; 1. Protein and Amino acids 2. Carbohydrates and essential fatty acids. 3. Vitamins and minerals. 4. Performance enhancing supplements. 5. Water. Protein is broken down into amino acids before being delivered to the cell receptor sites, to be retained as nitrogen by the muscle cells. Since athletes and bodybuilders required lrager amounts of protein than other individuals, it is recommended that they consume, on a daily basis, 1 gram of protein for every pound of bodyweight. Carbohydrates should form the bulk of an athlete's diet and should be at least 400 grams per day, comprising of both complex carbs for sustained energy and simple carbs for quick energy. The greater portion of these should be complex and should be of the un-refined wholegrain variety. Carbs also play a role in the delivery of amino acids to the cells and are therefore indispensable for body growth and development. The remainder of the diet should mostly consist of water, vitamins and minerals, which serve as spark plugs to the system, and performance enhancing food supplements which prime the metabolism so that muscle hypertrophy can successfully occur. SUPPLEMENTS. These are specially formulated, nutritional food concentrates, which augment the body's energy, protein and metabloic function, thereby improving performance and general well being. Supplements not only help to offset nutritional deficiencies, but are also an indispensable aid to all bodybuilders and athletes who wish to achieve their optimum performance in terms of strength, stamina and muscle growth in their chosen field. Even more specifically, supplements: Increase energy and endurance Help maintain and increase protein retention (the prerequisite of muscle growth) Provide vitamins and minerals which help to ignite and regulate the metabolism and act as powerful antioxidants that help to detoxify and oxygenate the vital organs of the body. WATER. Water is absolutely vital if you are to keep your body functioning at optimum levels, flushing out toxins from over worked muscles aids for a better recovery. Avoiding alcohol is essential as it can interfere with recuperation and can wreak havoc on the body's immune system.