If you want to build muscles, you'll need to follow a strict diet. It must also be a healthy diet to keep your body's metabolism running efficiently. Getting adequate amounts of protein and carbohydrates is important, but so is getting a full range of vitamins and minerals from a variety of fruits and vegetables.
Energy
The sheer energy demands that muscles synthesis requires is often neglected. According to Columbia University's Go Ask Alice service, an additional 2,270 to 3,630 calories a week, or about 500 calories a day, are required to synthesize 1 lb. of muscle every week. Carbohydrates are the main energy nutrient in the diet, so there must be plenty of it. As long as you are expending the energy immediately, your body should not store it as fat.
Amino Acids
Amino acids are the building blocks of proteins. They are critical for muscle synthesis because muscle fibers are made out of proteins. There are 20 amino acids, and about half of them cannot be manufactured by the body and must be obtained through diet. These are known as essential amino acids. Foods that contain all essential amino acids are called complete proteins. Leucine is perhaps the most important amino acid for muscle synthesis. It is metabolized directly by the muscles and therefore critical for muscle mass.
Protein
The recommended daily intake of protein is only 0.8g per 1kg of body weight --- 1kg is equivalent to 2.2 lbs. --- but this is only enough to replace the amino acids that are lost daily. It is not enough to synthesize new muscle mass. The high end of protein intake should be 1.5 to 2g/kg of body weight. However, protein requirement is highly variable, so you should find the amount that suits your needs.
Diet
Protein is easy to come by. You can consume it from meat, seafood, dairy and soybeans, all of which are complete proteins. They are also rich in B vitamins, which are important for the metabolism. A 5 oz. can of tuna alone has 43 g of protein. Stick with lean meat to avoid too much saturated fat in your diet. Milk is an excellent source -- it contains all of the essential amino acids and a good ratio of carbohydrates to protein. Fruits and whole grains should also provide plenty of carbohydrate energy to fuel muscle synthesis. Vegetables are a necessity for their vitamin content.
Considerations
Following a workout, your muscles are more receptive to nutrients, which are needed to restore lost nutrients and repair muscle tissue. Consuming a carbohydrate and protein supplement within 30 minutes increases the rate at which carbohydrate is stored in the muscles, which allows the body to convalesce faster. You should also eat a high carbohydrate meal that is absorbed quickly. Fruit and smoothies are good foods following a workout.
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