1) GET YOUR BREAKFAST RIGHT
On the clay of your target race, make sure that you eat a breakfast that contains at least 100g of carbohydrate. That's quite a lot, and people will find that difficult when they're nervous, but it will definitely be beneficial especially if you can take on a bit more then 100g. That should be eaten around three hours before the race.
2) LESS FIBRE
If you are doing a long-distance event, to reduce gastrointestinal distress, reduce your intake of fibre the day before competition, and on race day. I would advise salad and vegetables in a normal diet, but I don't think they have a place in a competition diet.
3) GET YOUR CARBOHYDRATE INTAKE RIGHT
Your carbohydrate intake during competition will depend on the race distance. If your event is short say, less than an hour you only need small amounts of carbohydrates. If you can't consume the carbohydrates, it would still he beneficial to rinse your mouth with a sports drink and spit it out.
For races up to three hours, you should he looking at taking on 60g an hour. If your race is longer than three hours, then you can go up to 90g of carbohydrate an hour, but it's very important if you do that to make sure it is a mix of glucose and fructose. The ratio should be around two to one in favour of glucose.
4) FUEL YOUR RECOVERY
To help with recovery, try to eat or immediately after exercise, and have a little bit of protein. If the exercise was really exhausting, I'd recommend 90g of carbohydrate and 20g of protein, There's no need to take on board more protein. You can take that mix as a protein shake, a turkey sandwich, or some chocolate milk whatever works best for you.
source: Triathlon_Plus_Mar2011
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