Simple Carbs:

Fruit - great for a quick, healthy and natural energy boost. Pick different colours to get the widest variety of nutrients. Bananas and grapes are great both before and after your workouts. Things like strawberries and raspberries are also packed with nutrients and will increase your coordination and focus

Honey, maple syrup and molasses - these are the healthiest natural sweeteners around. Use them for a quick energy boost, or to sweeten things up a bit.

Fats

Contrary to what everyone believes, fats do not just make you fat. If you eat the right ones, they can actually increase your gains and even make you leaner! What we're talking about is the Essential Fatty Acids - these are found in:

Nuts - high in Omega 3's (mono-unsaturated fat), vitamin E, fiber and magnesium. Peanuts also boost your folic acid and testosterone levels (guess that's why guys like peanut butter so much)! As with all foods, try to go as natural and unprocessed as you can

Seeds - as with nuts, these little specks of goodness are a good nutrient-rich source of protein. Within this, sesame seeds are probably the world's no.1 natural source of calcium. Flax seeds also provide your body with one of the best balances of Omega 3's and 6's

Fish - salmon and mackerel being the top choices. These provide a great source of EFAs, are high in protein, and will boost your progress and recovery amazingly. Try to get a helping of oily fish at least 2-3 times a week

Avocados - another great source of EFAs, and full of vitamins. Great in salads and sandwiches

Supplements

Yes, it is true that you can stay healthy and make progress without any kind of supplementation. But you'll make progress a lot faster if you at least consider some of the following:

Essential

Protein shakes - can be from whey protein, soy protein or powdered egg whites (others are OK but are generally not complete proteins = bad). The reason why taking protein shakes is so crucial to building bigger and stronger muscles is not because it's easy, or because everyone else in the gym does it. When you finish a grueling workout, you've just torn your muscles apart, and you need protein immediately - not in the 3 hours or so that you would get from eating a can of tuna. Protein shakes are great for being the fastest-releasing proteins around.

Vitamin C - something I've always stuck by and something that will help you a lot. Since you're always tearing your muscles, you need to be able to repair them - and that's what Vitamin C is renowned for. Take at least 1g a day, but don't have more than 3.5 - it's toxic.

Optional but Useful:

Vitamin B - more than half a dozen varieties, with dozens of benefits. Click here for more detail.

Calcium - strengthens your bones for heavier lifting

Magnesium - needed for the release of energy from your food and the smooth-running of nervous system

Zinc - works like Vitamin C in repairing your muscles, also good for healing cuts on the skin and reducing post-oxidative stress.