Protein
 It is really important that you include lean protein into every meal.  This will help build and recover muscle. 
40%
of Daily Calories
Fats
 A lot of people are scared of "fats" because they think they will make them fat.  This may be true if  fat sources come from processed food, however if the fats are healthy and come from natural sources, they can help provide energy.
 25%
 of Daily Calories
Carbohydrates
  Many people do not understand what carbs really are.  There are simple carbs and complex carbs.  Simple carbs come from sugar, fruit and processed foods.  These carbs aren't really important.  Complex carbs are the ones that are stored in the body for energy.  These carbs come from whole wheat bread, brown rice, plain rice cakes, red potatoes and sweet potatos.  However too many carbs may be stored as fat in the body because the body can't use them.
 35%
of Daily Calories