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You should take healthy food in your daily routine, as like full of calcium, iron, potassium, and fiber foods. Try not to be take junk food which are an empty source of calories. Try to take lean meats, whole grains, and a mixture of fruits and vegetables. Also you have to take VITAMINS & MINERALS base food which are the sourcess of multi-vitamins.

An athlete’s diet should be similar to that recommended for the general public, with energy intake divided into
•more than 55 per cent from carbohydrates
•about 12 to 15 per cent from protein
•less than 30 per cent from fat.

Moderate to high GI foods and fluids may be the most beneficial during exercise and in the early recovery period.

A high-carbohydrate meal three to four hours before exercise is indeed to have a positive effect on performance.

Rapid replacement of glycogen is important after the exercise.
Carbohydrate rich foods and fluids should be consumed after exercise, particularly in the first one to two hours after exercise.

Water is a great choice of fluid for athletes to help performance and prevent dehydration.

Include foods like wholegrain breads and cereals, vegetables (particularly leafy green ), fruit, lean meat and low-fat dairy products to enhance long term nutrition habits and behaviours.

You can get help from reputable programs or sites in this regard

definitely a high protein one.

i currenty cutting and do the following.

its macro based, and changes depedent on if its a workout day or none workout day.

workout day - 260g P/ 350g C/ 70g F (carbs focused on durign worout and meal after it, consuming 200g post workout meal)

none workout day - fast until midday, then 3 or 4 meals. 270g P/ 45g C/ 90g F.

s a huge diference in the carbs on the two various types of days and all focused around a worjout.

its all about the macros.

keep hydrate too, increase salt intake, sleep as much as possible, reduce stimulants in diet