| To increase strength i suggest weight training. For endurance , cardio -run/cycle with a weighted rucksack on your back.set yourself goals and once acheived move up a level.
Protein sources are all meats eg , beef , chicken,turkey pork , all fish eg, salmon , cod , haddock , tuna , sardines ; eggs ; milk and protein drinks
For endurance i suggest slow release carbs for energy eg oats, sweet potatoes
4, 5 OR even 6 small meals spread throughout the day of protein and slow release carbs will help you maintain steady sugar levels and keep up the level of amino acids in your blood
And dont forget the good fats, xtra virgin olive oil, omega 3s and some 6 (udos choice)although some fish contain both(sardines) | 
