What natural foods should I eat after weight lifting?

I read that it is good to eat right after weight training, but I don't want to use protein shakes. What foods should I be eating? Also, what should I eat before weight lifting?

My goal is trying to bulk up.

Public Comments

1. Bananas are great for before and after. They are a good source of natural carbs and protein.

2. I am no expert but you cannot go wrong with tinned tuna for one high in protein low in fat plenty of oils omega 3 etc and your body loves it.
The big question is do you like it,my favorite quick and easy was tuna with noodles and red or green peppers finely chopped.I even found fresh tuna too much hassle to cook and all that messing about and used the best quality tinned.You've just got to remember after a week or so that your not eating this for pleasure because you will get fed up of it.This is survival food its life or death whack it down have no thoughts about it.lol Best of Luck

3. the main thing to do is focus on your overall diet. So some good foods would be

Eggs
Rice
Potatoes
Green tea
Salmon
Milk
Pasta
turkey

Eat 5-7 times a day and always an hour before. One thing to focus on is your protein intake after your work out, as you will need to replace that

Peanut butter and jelly/jam sandwiches in brown bread are great for that.

For a good view on how to do this read the metabolism and training

http://www.stayfitbug.com/the-fitness-bug/how-to-build-muscle-mass-with-a-high-metabolism

SS