Join Date: Nov 2011
Location: Central Oregon, USA
If you want to build and maintain muscle, it is pretty essential to get a good dose of protein soon after a muscle building exercise. When I did weight training, the rule was 30 grams within 30 minutes of the workout. I use muscle milk, which comes in both a powder mix form and as a pre-mixed drink that looks kind of like a juice box with a straw to punch through a foil spot in the top.
As for being sore in your muscles, make sure that when you are building muscles, you are building all opposing groups. For example, if you work your abs, work your back just as much, and if you work your quads work your hamstrings, too. Also stretch the muscles daily, just a little bit at a time and without "bouncing" which can tear the fibers.
I know you came asking about nutrition, but I must say, weight training is such a beneficial form of exercise that gets so overlooked by women! It really does help your body stay strong and limber and young feeling. As long as you don't do high resistance/low rep type training, you won't bulk up, contrary to popular belief.
Best of luck!