Protein is vital for anyone embarking on a new physical fitness routines. The energy and nutrients found in 3oz portions of lean meats such as fish and chicken help rebuild muscle and provide essential amino acids and omega-3 vitamins. However, red meats, pork, and other artery-clogging foods such as hamburgers and hotdogs should be avoided at all costs. These meats are bad news for your heart and weight, and should only be consumed sparingly if at all.