Fewer carbohydrates and more protein! Stick to nutritious carbs like whole grains and vegetables, and make sure each meal or snack contains a lean protein source like chicken, fish, or non-fat Greek yogurt. Don’t be afraid of fat, however. Include good fats from fish, fish oil, nuts, olives and avocados in your diet.
I personally have 3-4 whole-food meals and 1-2 protein shakes per day. I have my shakes pre- and post-workout on training days. It’s all about choosing whole fruits and vegetables, and nutrient-dense, complex carbs. My diet includes whole eggs, yams, Greek yogurt, fish, chicken, beef, nuts, olive oil, almond butter, fruits, vegetables, quinoa, and other nutritious grains.