Basically one needs to eat quality food, organic when at all possible. To lose weight one must burn more calories than one consumes. To gain weight, one must consume more calories than one burns. You must add supplements to your diet, food isn’t enough, because of soil depletion, food isn’t as nutritious as it once was. Drinking water is a must, you must consume half your weight in ounces. For an example, if you weigh 150 pounds, you should drink at least 75 ounces of water per day, plus additional glasses during exercise. These are simple nutrition facts that all the fancy science can’t dispute. Generally you want to carb load prior to your workout in order to fuel it and consume protein within 30 minutes post work out to feed the brakdown of muscle exertion.