I can't recommend any specific routines as I'm not a nutritionist. I can give you some general fundamentals that have worked for me and kept me healthy. The most important part of your diet routine is water. Make sure you are drinking enough to be well hydrated.

The specific amount varies from player to player, but a good guideline I received from a sports nutrition expert is half your body weight in fluid ounces per day. I weigh 215 so about 108 fluid ounces per day is a good intake for me and it's a little less than a gallon. It seems like it might be a lot, but it's necessary for the body especially when competing and training in sports. It will help you to recover faster, have better focus, and keep all the systems running smoothly.

A few points to remember about being hydrated -

When you wake up in the morning, you should get about 25% of your intake. You haven't had any water for at least 7 or 8 hours while sleeping so that's the time your body is most in need.

You can adjust your intake based on the temperature too. If it is hot, your body will need more water.

No other liquid counts for hydration - only water. Not soda, not sports drinks, not tea, not milk. Only water.

Of any nutrition advice given to me and that I would recommend, this is by far the most important.

If you have any other questions, I'll do my best to help

Pat