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Bodybuilding is not just about working hard on workouts. Working hard is important but you have to work smart as well to get more benefits out of your commitment. An area often ignored by beginning bodybuilders is their diet. Diet is an area where you have to be smart. Take a cue from professional bodybuilders and learn basic nutritional guidelines to enhance your results.

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. Get the timing right. Eating between 5-6 small meals at regular intervals throughout the day will keep your blood sugar levels in check and also prevent the overwhelming feelings of hunger. Controlling your appetite will become a natural process, so you’ll rarely be in a situation where you’re ravenous for food. As your body adjusts to this schedule, you’ll go through your days without feeling hungry all of the time, and selecting the right nutrient-rich foods (see #1) will help you maintain the energy level you need for your intensive workouts throughout the week.

3. Make the most of pre and post-workout ‘windows’. What you eat immediately before and after your workout is especially important for bodybuilding or fitness success, because your body will readily absorb or burn up the fuel you provide during these ‘peak’ times. Eat a high-protein snack before your workout with some healthy carbs to give you enough energy to get through the session. Eat a high-protein meal after your workout, a time when muscles are ready to absorb every calorie that you ingest. By eating the right foods at the right times, you’ll actually support your body during the high-stress time of the workout, and then in the recovery and recuperation periods afterwards. Plan your meals accordingly to maximize your 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.