Successful body builders and casual gym goers both require a well-balanced, protein rich diet. This is because nutrients help the muscles recover and grow in size from the micro-trauma which happens during workout. Proteins provide amino acids which are necessary for tissue growth and repair. Dieticians suggest that weightlifters should have a diet that contains 40% of protein and to take in 1 to 1.5 grams of the said nutrient per pound of lean body weight. It is encouraged that one should consume a variety of protein sources like lean cuts of meat, eggs, milk, beans and pulses as well as protein s hakes. You have to remember though not to go above your daily requirements. When taken in excess protein can affect digestion, worse can damage your renal system.