Common supplements to help athletes recover from exercising include protein and amino acid supplements. The main use for athletes to take dietary proteins are for hormones, oxygen transport, cellular repair, enzymes and conversion to fuel. The intake of protein is a part of the nutrient requirements for the normal athlete and is an important component of exercise training. In addition, it aids in performance and recovery. Dietary protein intake for well-trained athletes should occur before, during and after physical activity as it is advantageous in gaining muscle mass and strength. However, if too much protein and amino acid supplements is consumed it can be more harmful to the body than it is beneficial; health risks include: dehydration, gout, calcium loss, liver, renal damage, diarrhea, bloating, and water loss. A bountiful protein diet must be paired with a healthy, well-rounded meal plan and regular resistance exercise. Characteristics of this particular diet include the type of exercise, intensity, duration and carbohydrate values of diet. The most effective way to secure the natural nutrients required by the body for optimum health and physiological performance is by consuming vitamins, minerals, proteins, fats, sugars and carbohydrates, which can be procured from fresh fruits and vegetables.