Meal timing, i.e. when and what should be eaten, is not critical to success or failure. Thus, calorie balance alone is critical for weight gain or weight loss. It doesn’t matter at all whether calories are consumed mainly in the morning or even entirely in the evening.
To help the body utilise all of its energy for your workout, you should eat the last meal up to 2-3 hours before your training. Easy-to-digest, low-fat and low-fiber foods are especially recommended. Fruit, for example, are a good and fast energy source. When combined with protein-rich products, such as curd cheese or lean meat, your body will ultimately already receive enough protein during your training.
A vitamin D3 deficiency is, unfortunately, not uncommon in today's lifestyle. Vitamin D3 is needed for normal calcium and bone metabolism, to increase mental performance, improve the immune system and promote an overall sense of well-being. Omega-3 fatty acids, often called fish oil, are considered essential fatty acids. They cannot be synthesised by the body itself, and should therefore be ingested daily through food.