so i started some weight training a week ago, mon - wed - fri, to try and improve on my general strength for hills and bursts, and i was wondering what everyone eats and when (before - immediately after - later in the day after excersize) to help them recover from non - aerobic muscle building activity like this. i've been not hugely tore-up but definitely noticably sore. the only friend i ever talked about it a year ago said he had to overeat to see a noticable improvement aqnd then ride off the extra fat gained with muscle, but i'm sure that's not the only experience out there. i bought some spiru-teen protien powder to suppliment my protien intake a couple days ago. also i'm trying to cut down on my soy intake, i don't eat that much peanuts and i'm vegan. thanks for the help.