To get the best results from your training, you need to eat like an athlete. Eat a healthy breakfast within 15 minutes of waking up each day and then eat small meals every three hours thereafter. Each meal should consist of a protein source and a fruit and/or vegetable. The protein serving should be about the size of your palm.
At least three of your meals should include a starchy carbohydrate. The best sources are brown rice, oats, whole-grain wheat bread, oatmeal, potatoes, and sweet potatoes. Include a few servings of fat each day as well, mainly from unsaturated sources like olive oil, flaxseeds, nuts, and avocados. Below is a sample day's menu.
Meal 1: Oatmeal, 1 scoop whey protein powder and blueberries
Meal 2: 2 hardboiled eggs, banana, almonds
Meal 3: Turkey sandwich on whole-grain toast and a salad with olive oil
Meal 4: Yogurt and an apple
Meal 5: Chicken, steak, or fish, broccoli and brown rice or sweet potato.
Meal 6: Cottage cheese and peaches.