First off. Blasting more gear isn’t always the answer.
Calories, Carbs, and Protein is key.
Lots of good protein. Chicken. Red meat(steaks) Salmon. Tuna. Eggs. ( eat the whole egg, not just the whites)
Rice. Pasta, Couscous,Potatoes Bread. Bagels, Oatmeal.
Fruit, granola, milk.
For instance...