Your body will require both protein and carbohydrates after lifting weights. The protein will help to repair and rebuild damaged muscle cells, while the carbs will restore muscle glycogen (its main energy source). Try to consume somewhere between 20-40 grams of a low-fat protein and 40-80 grams of a healthy carbohydrate within 30-60 minutes after each workout. A good example would be egg whites, turkey or fish along with rice, potatoes or oatmeal.