It's bit of a minefield all of this stuff, some people will say good things, some will say bad.
I recommend if you want a bit of a hit before going then knock back some strong black coffee to pep you up or get some caffine tablets. Bananas are a good source of energy before the gym, and/or a weak protein shake to give you a bit more energy.
3 protein shakes a day is a bit much unless you are properly training for competition, if it isn't used it's converted to fat.
If serious then knock your meals down to smaller portions and spread them in to 5/6 meals. Snacks in between are nuts or fruit like cashews, brazils, almonds, apples, satsumas, pears.
Ultimately the above is for weight loss and cutting, if you want to bulk or put on mass then you need a few more carbs and larger lean protein portions.
