Remember to feed your body these things:

Building Muscle: Protein vs. Carbohydrates
In keeping with conventional wisdom regarding nutrition, athletes traditionally devour plates of protein-rich foods. The theory was that if athletes ate a lot of protein, they would build a lot of muscle. There is a problem with this tradition, however. Extra protein does not build muscle bulk. On the other hand, a challenging strength training program, coupled with an increase in total daily caloric intake, will build muscle.
Carbohydrates are fundamental for strength training because unlike protein, carbohydrates are readily stored in your muscles for fuel during exercise. Adequate protein is important for building and protecting your muscles, but excessive amounts do not enhance gains in muscle or muscle strength. If you strength train on a regular basis, you should digest 0.5 to 0.7 grams of protein per pound of body weight per day (1.2 to 1.7 g/kg). You can do this by simply eating balanced meals and snacks that contain a source of protein such as meat, poultry, fish, dairy products and fortified soy products, eggs, nuts, tofu and dried beans.Bottom Line: Remember to feed and water your body regularly to get the results you want. A solid strength training diet is just as important as a training plan when it comes to building strength to power up!

Post workout Nutrition

Post-workout nutrition is an extremely important part of any successful strength training diet. As with pre-workout nutrition, timing is just as important after a workout when it comes to recovering your muscle energy. Studies show that eating carbohydrates and protein within 30 minutes of completing a strength training workout is an effective way to restore amino acids and carbohydrate in the muscles. Get energy back to the muscles within 30 minutes and again within two hours to help rebuild muscle energy. Remember your fluids for recovery. Drink at least two cups of water after your workout to help replace the water you have lost in sweat.

What's the key to strength training?

Fueling up is key to any Strength Training Diet
Aim to go into your workout well nourished and well hydrated so that there is enough energy available in the bloodstream and muscles for an effective workout. Plan a pre-workout snack or meal. Fuel your body with foods that are high in carbohydrates and contain a lean source of protein for sustained energy. Some tried and trued protein and carbohydrate combinations include:
homemade smoothies made with milk, soy milk or yogurt and fruit or fruit juice
low fat cheese and crackers
carbohydrate based energy bars and granola bars
yogurt and fruit
½ whole grain bagel or bread with nut butter
Make fluids a priority throughout the day by drinking a cup of water with each meal and snack. To ensure your body is hydrated two to three hours before training, drink two to three cups of water at this time. Follow that by drinking an additional cup of water 10 to 20 minutes prior to your workout.

Simple Nutrition Tips for Recreational Athletes

Simple Nutrition Tips for Recreational Athletes
Eat Breakfast
The level of glycogen in your liver can be substantially lower in the morning after hours of sleep, so you need to refuel your body. It is ideal to choose food items which contain all 3 macronutrients (carbohydrates, protein and fat). For instance, fresh fruit with a yogurt or peanut butter dip, toast with eggs and low fat cheese, or whole grain cereals with milk.
3 - 4 hours before workout
Eat foods high in carbohydrates, such as pasta, breads, fruits and smoothies. Drink plenty of water or sport drinks.
1 hour before workoutHave a snack of an energy bar, a granola bar, 1/2 bagel, large banana, or 4 to 5 graham crackers. Drink at least 12 oz of sport drink (usually 1 swallow or gulp equals about 1 oz).
During Breaks or time-outs
Drink water or sport drinks during time-outs. A sport drink will also give you fuel and replace sodium that is lost through sweat.
After WorkoutDrink ~ 24 oz (3 cups) of water or sports drink for every pound of body weight that you have lost while exercising. Therefore it is good to weigh yourself before and after workout. Also check the color of your urine for hydration status. (The more yellow in color the urine, the more likely that you are dehydrated). Make sure to eat something within 30 mins of ending your workout.
The above are only general sports nutrition tips. If you are a professional athlete, or are involved in body building or more endurance training programs, please speak to a Registered Dietitian for a customized nutrition plan.
source- healthcastle.com

Fruits and Veggies

Any fruits and vegetables are better than no fruits and vegetables. For peak flavor and good value, fresh produce in season is always a good choice. But frozen or canned fruits and vegetables, without added salt or sugar, are just as good for you as fresh. Here some easy ways to sneak more fresh and frozen fruits and veggies into your diet.
Buy many kinds of fruits and vegetables when you shop. Buy frozen and dried, as well as fresh fruits and vegetables
Experiment with new types of fruits and veggies
Keep a fruit bowl, raisins or other dried fruit on the kitchen counter and in the office
Keep a bowl of cut-up vegetables on the top shelf of the refrigerator for snacking
Add fruit to breakfast by having fruit on cereal
Choose fruit for dessert and use frozen fruits for smoothies
Add fruits and vegetables to lunch by adding them in soup, salads, or cut-up raw
Add extra varieties of frozen vegetables when you prepare soups, sauces, and casseroles

Fresh vs. Frozen

Fruits and vegetables are the nutritional powerhouses of your diet. They are brimming with vitamins, minerals, fiber and phytochemicals that may protect against cancer, heart disease, stroke and other health problems. As grocery stores and markets are flooded with the best of the fall harvest, it's important to remember, the more fruits and vegetables you eat, the more you turn on their power! But what if there are slim pickings in the produce aisle? Should you head to the freezer case to pick up bags of frozen fruits and vegetables? You betcha!
Frozen Finds
In 1998, the Food & Drug Administration (FDA) confirmed that frozen fruits and vegetables provide the same essential nutrients and health benefits as fresh. It's no wonder. Frozen fruits and vegetables are nothing more than fresh fruits and vegetables that have been blanched (cooked for a short time in boiling water or steamed) and frozen within hours of being picked. Further, frozen fruits and vegetables are processed at their peak in terms of freshness and nutrition.What's not to like?
"Fruits & Veggies - More Matters"
The idea is to focus on getting MORE fruits and vegetables in your diet. Fresh, frozen, diced, sliced, steamed, raw, whatever. You just want more. In fact, starting in March of 2007, the CDC and the Produce for Better Health Foundation are launching a national campaign with the slogan, "Fruits & Veggies -- More Matters."
The new message replaces the old "Five a Day" campaign, which dates back to the early 1990s. Why? Because five servings of fruits and vegetables is just not enough. Adults need anywhere from seven to 13 cups of produce daily to reap all the health benefits of fruits and vegetables. So, more really does matter.

Men vs. Women

Nutritional Needs: Women vs. Men

Calcium
Women: Calcium is important for women, particularly in lowering the risk of osteoporosis. A diet high in calcium and Vitamin D has been proven to lower risk of bone fractures. In addition, calcium also plays a role in regulating blood pressure. How much for women? For women under 50 years old, the recommended amount is 1,000 milligrams. For women over 50, the recommendation increases to 1,200 mg.Men: Calcium is also important in lowering the risk of osteoporosis in men, but too much of it may be harmful. Studies have shown that men who consumed high levels of calcium from foods and supplements have an increased risk of prostate cancer. How much for men? For all ages, the recommended amount is 800 mg.

Iron
Women: For an obvious reason, women need more iron than men. This is because of women's monthly menstrual cycles. Signs of iron-deficiency anemia include fatigue, inability to concentrate and difficulty in breathing. If you experience these symptoms, do not self-prescribe iron supplements. Instead, always speak to your doctor. In addition, there are different types of anemia and it is not always due to low iron stores. How much for women? For women under 50, the recommended amount is 18 mg per day. For post-menopausal women, the amount goes down to 8 mg. Therefore, it is important to choose an age-appropriate formula if you are taking multi-vitamin supplements. If you are in doubt, speak to your pharmacist.Men: Men need iron too, but again not too much. Studies conducted in the 1980s have shown that men with high iron stores were associated with increased risk of heart attacks. Despite that later studies cannot reproduce the same results, it is difficult to ignore the possible association. How much for men? The recommended amount is 8 mg for men of all ages. It is important to choose an age-appropriate as well as gender-appropriate formula if you are taking multi-vitamin supplements. If you are in doubt, speak to your pharmacist.

Omega 3 Fatty Acids
Women: Omega 3 Fatty acids, a type of polyunsaturated fatty acids, have been shown to help lower triglycerides and increase the good HDL cholesterol. They may also act as an anticoagulant to prevent blood from clotting. Omega 3 fatty acids can be found in almost all fish, but particularly high in fatty fish such as mackerel, salmon, sardines and herring. They can also be found in nuts and seeds, as well as vegetable cooking oils. How much for Women? There is no official nutritional recommendation on how much omega 3 fatty acids we should eat. The American Heart Association recommends eating fish at least two times a week. For individuals with high triglycerides, the AHA recommends two to four grams of EPA+DHA per day provided as capsules such as fish oil or omega 3 supplements under a physician's care.Men: Omega 3 fatty acids benefit men too, but only the marine kind from fish oil. Vegetable omega 3, also known as alpha-linolenic acid (ALA) may not be good for men. Although it is still controversial, high intake of ALA has been linked to higher risk of prostate cancer. How much for Men? Until more is known, men should avoid taking concentrated ALA supplements such as flaxseed oil pills.

Protein
Women: Protein provides energy. They are also important in growth and repair. As a result of the high-protein diet hype, many people eat more protein than they require. Excess protein accelerates calcium loss in urine. Therefore, women with a high risk of osteoporosis would need to watch for protein intake. How much for women? As a rule of thumb, the average requirement is calculated based on 0.8 grams of protein per kilograms of body weight. For instance, a 130 pound (59 kg) woman would need 47 grams of protein daily. If you are an athlete, your protein requirement will increase.Men: Men need more protein, simply because they weigh more. As mentioned above, excess protein accelerates calcium loss in urine. Therefore, men with a high risk of kidney stones should watch for their protein intake. How much for men? The same formula applies to men. The average requirement is calculate based on 0.8 grams of protein per kg of body weight. Therefore, a 165 pound (75 kg) man would need 60 grams of protein daily. In general, both healthy men and women (regardless of body size) will do fine with 60 grams of protein a day. That is equivalent to eight ounces of meat. Again if you are an athlete, your protein requirement will increase.

Fiber
Women: We all know the benefits of fiber! Fiber not only prevents constipation, hemorrhoids and diverticulosis, it can also help reduce the risk for some chronic diseases such as colon and breast cancer. In addition, fiber may help lower the bad LDL cholesterol and the total cholesterol therefore reducing the risk of heart disease. Furthermore, fiber can help lower blood sugar therefore help better manage diabetes. How much for women? 25 g of fiber per day for women under 50 and 21 g for those over 50. That is equivalent to at least 2 cups of vegetables, 1 1/2 cups of fruit and 3 servings of whole grains.Men: Men need more fiber than women. Fiber needs are determined to provide the greatest protection against heart disease as well as based on energy intake. Men in general need more calories and hence they need more fiber. How much for men? 38 g of fiber per day for men under 50 and 30 g for those over 50. That is equivalent to at least 3 cups of vegetables, 2 cups of fruit and 3 servings of whole grains.

Protein in an athlete's diet

Adding protein to your meals can be easy. Here are some examples of protein sources:
Breakfast protein foods include: Nuts and nut butters like almond or peanut butter, seeds, tofu, egg, ham, yogurt, milk, soymilk, cheese.
Lunch and dinner protein foods include: beans, lentils, chickpeas, tofu, eggs, nuts, seeds, meat, fish, poultry, milk, yogurt, soymilk, cheese.

ACTION: Aim for two to three servings of meat and alternatives per day and two to four servings of milk products or soy products per day in order to meet your protein needs.