Sorry Ken, I'm kinda busy right now. No time for nutrition essays. Besides, you never know when the competition might be reading.
Seriously, I'm pretty unscientific about what/when I eat. I eat when I'm hungry and I drink a lot of water. I eat very little processed food and I eat a lot of organic stuff. I like meat, but eat very little red meat and when I do, it's organic/free range.
I bought a couple of books on nutrition and a book on the nutritional balance of specific foods (carbs/protein/fat) last year with the intention of really figuring out my nutritional intake, but that went nowhere.
I just eat. And eat, and eat, and eat.
Unscientific experimentation has shown me that there is a benefit to carbo-loading the last few days leading up to a race, though. You gain a couple of pounds, but your energy levels are off the charts.