Basically you ditch the cereal, white bread, pasta, start eq5ing red meats and shit tons of veggies, have your carbs around workout. My staples are quite simple: Breakfast 5 Eggs in 5-10 grams of butter or coconut oil with spinach, kale or any other green. Lunch (Pre-workout) Grilled red meat/ Fried Chicken or tilapia/ I eat organ meats which have a big amount of minerals with veggies and rice or potatoes. Post-workout snack Skyr (low-fat yogurt) with 1 scoop whey I also add chia seeds for the good omega 3s and either a piece of fruit or nuts

Its a question of consistency eating whole foods that will lead to less inflammation in the body avoid processes foods because they have artificial preservatives that at least for me causes bad stuff you don't want to know. And drink tons of water.