It is essential to take Protein within a 20-30 minute window immediately after your workout.
Eat 5-6 small meals per day. Supplement 3 of those meals with a protein shake like Perfect Whey Protein
Increase your protein intake if you're looking to gain weight & build muscle.
High protein diets build more muscle when incorporated with intense training. Low protein diets do not. Only protein can build muscle. Carbohydrates and fat cannot
One of the best ways to speed up the metabolism is by increasing meal frequency. Instead of eating 2 - 3 meals per day, try eating 4 - 5 small meals per day, or 3 meals and 2 healthy snack meals. Protein Supplements like NitroProGen can help tremendously when trying to reduce calories and speed up the metabolism
Hard Training Athletes need at least 1 gram of high quality protein per pound of body weight