General: this is one for any people that do weight lifting

alright peps. ive been doing wieght lifting for six months now and ive never really been sure what sort of food to be eating to help me gain mucle, i have a leflet that says you should eat alot of carbohydrates and proteins. but what sort of food do you find them in ?.

 some people also recommended taking that powder crap (you know the stuff you get in tubs ) but thats suposed to be bad for your body.( according to ma dad, because he used to do weights). so if  any of you's could let me know that would great thanks. gers.