A good diet is essential for any athlete, especially those that need to make weight and still perform to the best of their ability. You don't need to follow a strict diet, but it's important to realize that proportions of food you should be eating. Quantity is not as important as proportions are. An athlete should gain about 50% of their calories from carbohydrates, and then another 25% from protein and fat. You should notice that you require about the same amount of fat that you do protein. This is normal; fat is important and should not be forsaken. Low carb and low fat diets will not help your conditioning at all; in fact, they might actually make it worse. Your body needs plenty of protein and carbs to repair itself, and fat is highly beneficial to your mental health.

The only foods I suggest trying to avoid are those high in sugar, since it doesn't have any benefit most of the time. You can consume sugar immediately following a workout, since you'll allow the nutrients to reach your body more quickly, but other than that you should avoid sugary food.

The amount of food you eat should be directly proportional to how much you weigh, how hard you workout, and how fast your metabolism is. Most people have a basal metabolic rate of somewhere between 1500kcal and 2500kcal, although this can increase significantly if you are stressing your body on a daily basis. Remember: recovery requires nutrients. That's why anaerobic exercise increases your metabolic rate.

• Eat plenty of red meat, as this'll give you plenty of protein and fat, which is great for your strength and conditioning diet. Red meat also contains creatine, which will help increase your endurance, muscle mass, and muscle hydration. Remember not to overcook the meat, as you'll lose most of the nutrients, rendering it useless. It should be slightly red in the center; however, make sure to not undercook chopped meat.

• Eggs are cheap and easy to make. They are a great breakfast food. While eggs are high in cholesterol, it's important to note that high cholesterol levels seem to be more from living a sedentary lifestyle than anything else. Stay active and you can keep your levels low!

• Pasta and oatmeal are both fantastic sources of carbohydrates--these will help you train harder, and should be eaten before a workout. Red sauce is alright, but it's best for you if prepared in oil and garlic, where you'll get a load more healthy calories.

• Fish is a great food that has a lot of healthy fats and is also a good source of protein. Don't eat too many larger fish, since they can have high mercury levels. While this will probably not affect you, it's important to realize the danger and to watch your consumption as such. Tilapia and salmon are two of my favorite fishes. Tuna is good, but only in moderation.

• Chicken is a lean meat that's high in protein but relatively low in fat--this will help your muscles recover quickly after strength and conditioning workout. If you've already had a ton of fat during your day and just want to get some great protein, then make sure you eat some chicken. It's easy to make, but just be sure that it's properly cooked.

• Bananas will help reduce recovery time after a workout. They are also good for preventing cramps, so you can continue lifting or running longer. I recommend eating one before and after every workout.