With both the diet and performance implications of your diet, there are no magic wands, silver bullets, or short cuts to achieve superior results. What you need to know is on the labels. The rest is consistency and discipline. First, you want to achieve an approximate calorie target without obsessing on counting and making your friends crazy. These are the recommendations of the American Dietetic Association.
Carbohydrates originate from fruits, vegetables, grains, and processed flours and sugars.
Keeping the sugar portion of the diet to a minimum is essential. Refined sugars and chocolates do not create energy, they cause the liver to freak out, followed quickly by weakness. Please avoid this trap. The Snickers ads are appealing, but eating them will hurt your performance. It's these glycogen stores that the muscles rely on for the extra exertion of athletic competition.