Building muscle outside the gym makes up more than half the equation to complete the muscle building process or effecting body composition change. It requires more effort and discipline - 60 to 80%. What you eat and drink is crucial if you are going to get the full benefit from your training session. A number of top bodybuilders today place nutrition as high as 70 to 80% of the battle for making muscular gains and becoming more defined.
All food (protein, carbohydrates, and fat) can be used for energy, contribute to satiety and is broken down at different rates. Carbohydrates are quickly digested and transformed into glucose, the primary fuel for the body. Protein and fat require more time to digest. They produce energy, but at a more gradual rate. Based on food preferences and profile type most individuals should ingest a total of 15 to 25% protein, 45 to 75% carbohydrates and 10 to 30% fat from their total caloric intake.