Have you heard of Metabolic Precision? I'm learning up on this atm. Google it but to help with aiding your diet in short :you need to eat correctly at the right times and the right foods.
6-8 meals a day (3 can be liquid protein shakes-not just your powered variety)
Diet consists of First class Protein (Lean Meats, seafood, eggs, low fat yogurts, cottage cheese, skim milk, whey proteins)
High Energy Carbs (All breads, pasta's, rice and whole grains, potato's, Bananas, Oats. Wheat, rye, whole grain varieties the better option
Low Energy Carbs ( Fruits Veges and Legumes. The more colourful the better!)
Omega Fats (salmon, sardines, tuna in water, maceral, cod, lobster, scallops, bluefish, flax seeds/oil, canola oil, spinach, green lettuce raw, butter lettuce, kale, collard greens, red lettuce.
JUST BEFORE EXERCISE: Protein Supplement (Fast absorbing 20-50grams
Carbohydrate: Fast Absorbing, small dose 10-40 grams
IMMEDIATELY AFTER: Protein Supplement
Carbohydrate Fast absorbing
WITHIN THE HOUR AFTER EXERCISE, SOLID MEAL: Protein + High Carb + Low Carb + Omega Fat
WITHIN THE 3RD HOUR : Protein liquid should contain fast and slow absorbing protein. Carbohydrate High & Low, Omega Fat
YOUR METABOLIC WINDOW IS 3 HOURS FROM EXERCISE AND THESE MEALS CAN ONLY BE EATEN IN THIS PERIOD!
OUTSIDE THE METABOLIC WINDOW MEALS SHOULD LOOK LIKE THIS: When not exercising
PROTEIN: at least one first class
CARBOHYDRATE: low energy only
FATS: Omega - 3 ratio