Eating for optimal performance

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Coach
Gymnast
I am a 17 year old level 8/9 gymnast, training 16+ hours a week. How can I eat for optimal performance, both for/at practice (my main concern) and competition.

Typical day is get up at 7, eat breakfast, go to school, snack at 10:15, lunch at 11:30, snack at 1ish, drive to gym around 2:30 and have a snack, train 4-8, supper/snack around that time. When I arrive home at 10:30 I eat something if I'm hungry.

Secondly what are some other factors in achieving optimal performance? How much sleep should I get, and how much water should I be drinking? What- and how much- should I be eating?

Thanks for the insight!
 

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