Weight lifting and nutrition and soccer and nutrition

well for weight lifting you'll be lifting heavier and heavier weights, therefore your muscles are bound to increase in size which means that you'll need to eat more protien to help your muscular hypertrophy. And there are plenty of high protien sources around; such as Tuna, chicken, beef, turkey etc. When it comes to your soccer though you need to consume more cabrohydrates and fat, becuase it's an endurance based activity and these two energy sources will benifit you as your body will be using up quick energy stores(carbohydrates) and once all of it has been used your body will then use slow energy stores (fat*), untill you take in some form or carbohydrates.

* this will only happen in the presence of oxygen( when you are respiring aerobically)

alot of vitamic C if you'll be increasing your meat intake, for help of absorbtion of iron! alot of amino acids to help the delivery of protein! and moderate carbos for weight lifting, as carbs and protein together have shown to increase recovery, higher carbs when playing soccer, maybe if your training everyday for soccer try 400g carbs a day along with 150g protein, when weight lifting try 190g protein lower carbs, but it all goes on weight of yourself, heavier u weigh the more food requierments u'll need