Brief Answer:
Diet plan mentioned

Detailed Answer:
Thank you for asking

I read your question and i appreciate your cravings for a balanced and healthy diet. Its good that you exercise.

Before exercise what you should eat It depends on the type of exercise. A brisk walk or light jog on an empty stomach is fine; just drink a glass of water before heading out the door.

For more intense exercise, eat some easy-to-digest carbs (a packet of instant grits, a slice of toast, half a plain bagel, a banana, or a cup of fruit cocktail washed down with a glass of water) to help provide fuel.

After exercise eating proteinaceous diet is a good idea, because it helps your muscles recover and grow.

Your muscles don't care if the protein comes from a hard-boiled egg, glass of chocolate milk, or whey protein shake.

Whatever you choose, more isn't better. You need only 10-20 grams of protein for your muscles.

A good sports drink has 14-15 grams of carbohydrate in 8 ounces. It should also have about 110 milligrams of sodium and 30 milligrams of potassium in the same volume.

If you're exercising to lose weight, stick to water or a "lighter" version of sports drinks with fewer carbs and calories.

Look for energy bars that have about 5 grams of protein, with some carbohydrate and very little fat.

Remember that "energy" means calories, so watch out for high-calorie bars. They are helpful for athletes on the go, so if you can't eat before a long tennis match, an energy bar can help.

Choose protein powders made from whey protein or milk proteins. Use them within 30 minutes after exercising to provide needed amino acids to muscles.

Gels are good if you're an endurance athlete. Otherwise, you don't need them.

Gels are concentrated forms of carbs. They can help long-distance cyclists and runners get some quick fuel during exercise. Since they are so concentrated, you should wash them down with water to prevent stomach upset.

Carb loading is stocking up on carbohydrates before a sporting event. It's gone out of favor with most athletes. You don't need it if you eat enough carbs while you're training.

You should only consider carb loading if you're doing very hard, continuous exercise for 90 minutes or more, and you're working with a sports dietitian.

nutshell, Keep a balanced diet for better out comes. Seek a dietitian for further dietary plans. I hope it helps. Take good care of yourself and dont forget to close the discussion please. may the odds be ever in your favour.

regards
Khan

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Brief Answer:
:)

Detailed Answer:
Thank you for getting back and appreciating

I believe guidance provided above is enough for protein intake should be enough. Adults need 56 grams of proteins to be exact daily. With your strenuous activity, you can double this figure and i would say 80 to 100 gm in rough. Focus on a diet balanced enough. Yes you may add vitamins supplements too to the diet. But avoid unnatural means. Stay natural and focussed on a healthy diet.

You will be a charming fellow.

Take care
Khan

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