It’s easy to watch fit people at the gym and think that’s all it takes to build muscle. But as any pro or personal crossfit trainer will tell you, sound exercise relies in no small part on a sound diet. Don’t fool yourself into thinking that you can eat pumpkin pie this season, hit the gym, and walk away with gains of the muscle variety.

According to a survey of 11 “Biggest Loser” contestants, it takes a combination of good nutrition and frequent exercise to really make a difference with your routine. And it’s no different when it comes to crossfit exercises. So which diet is right for you? We’ve compiled three suggestions.

1. Protein, Protein, Protein

No, we’re not talking about the Atkins diet (not necessarily, anyway). But protein is as essential to muscle-building and fitness during your crossfit exercises as the eight essential amino acids that gobble up badly needed nutrients.

Fish, eggs, chicken, milk, and meat in general will help you bulk up and deliver the sorely needed nutrients that will help make your exercises so much more seamless. Still, don’t discount grains like barley and oats or legumes like beans and lentils; these food groups will help round off a sound diet for sound(er) body and mind.

So don’t rely exclusively on meats. Expand your diet to create an unbreakable workout regimen.

2. Supplementing with Supplements

We’ve all heard about supplements. Bodybuilders and others seeking to build muscle fast talk them up. Critics charge that these sometimes expensive shakes, pills, and other supplements can weaken the body over the long haul.

So which is it? The short answer: Use supplements judiciously. Whey powders, protein shakes and bars may help you in the short-term, but-maybe like an endurance sport-what counts is your ability to pace yourself over the long stretch. Better to rely on natural food groups and protein-builders than unnatural ones, because it just be unsustainable.

3. Should You Desert Dessert?

With diabetes afflicting roughly 23 million Americans-and an estimated 5.7 million unaware that they have it-deserting dessert seems like a foregone conclusion for those seeking to trim the fat or build muscle.

So should you forever abstain from sweets-cookies, candy, ice cream, and the like? No more tiramisu, less the day you rue? Not necessarily. Unless you have difficulties with abstention in general, experts say it’s okay to delight in your desserts now and again. If you have trouble eating just one bowl of your favorite ice cream, you might invite a friend over or use only special occasions to dish on a diet.

Remember, sugar can be good-just consider bananas, honey, apples, or agave nectar. Don’t worry about a dessert harming your crossfit exercise, but don’t go overboard.