People are led to believe that resistance training builds muscle. In actuality, it is more of a mechanism for breaking down muscle tissue and splitting fibers which in turn can provide new muscle growth. Your food and water intake along with proper rest determines how your body will build and repair itself. Therefore, it is imperative that you take in high quality nutrients for optimal training results.

Here is a list of high quality, low fat protein sources that help to keep your body in a anabolic (muscle building) state, complex and simple carbohydrates for fueling lean muscle mass, vegetable sources that are high in fiber and sources of healthy fats.

Proteins:
Chicken breast, turkey breast, lean ground turkey, orange roughy, haddock, salmon, tuna,  top round steak, lean ground beef, egg whites, low-fat cottage cheese.

Complex Carbohydrates:
Sweet potato, Yams, Steamed Brown Rice, Whole Wheat Pasta, Oatmeal, Beans, Strawberries, Apples, 100% Whole-Wheat Bread.

Simple Carbohydrates:

Sports drinks, fruit juice, dextrose, fructose, white rice, bagels.

Vegetables:
Broccoli, Green Beans, Lettuce, Green peppers, Spinach.

Healthy Fats:

Flax oil, Canola oil, Avocados, Nuts, All Natural Peanut Butter, Salmon

It is recommended that you eat 4-6 meals per day. The goal is to reach at least 1 – 1 ½ gram per lb of bodyweight a day in protein and 2-3 grams of carbohydrates per lb of bodyweight.

If you are trying to put on muscle or gain weight, shoot for the higher end of the spectrum getting most of your calories from complex carbohydrates with a lower protein ration. If you are trying to lose weight or reduce bodyfat, increase your protein intake and lower your ratio of simple and complex carbs.

It should be noted that simple carbohydrates are best used within the 30 - 45min "window of opportunity" following a strenuous workout. During this time simple carbohydrates will help to boost your insulin levels which in turn act as a catalyst to shuttle nutrients into the body at a faster rate resulting in greater protein synthesis (muscle growth). Simple carbohydrates should be limited at other times of the day as these types of carbs are easily converted into fat.

Remember to get on a good workout program, where you workout at least 3 - 5 days per week along with some form of cardiovascular exercise.