Pre-Race Nutrition by Ryan Atkins
I only race with Maple Syrup for fuel...
On Thursday I usually have an easy training day. This will coincide with consciously easing up on my diet. If I'm hungry, I'll have more carbs, or a chocolate chip cookie or something else that makes sure that i'm leaning to the side of over-fueled, instead of under-fueled. I don't go crazy, but I probably eat 300-500 extra calories on this day.
I do a similar thing for Friday, except around 1pm, I start to focus exclusively on foods that I digest really well. I'll stay away from salads, excessive amounts of vegetables or fruit and just have a bit more easy to digest carbs. For dinner on Friday, its mostly carbs, with a bit of protein and veggies only for taste. The reason I do this, is that eating any vegetables or fruit isn't going to help me race. In 12 hours, the slow-digesting nature of extra fibrous food will just be in my gut. The same goes for meats, so I just make sure to limit my intake. I drink a serving of BeetElite around 4pm and 8pm I go to bed satiated, but not full.