What do you eat the night before a race? What do you eat after the race?
The night before a race, I have gotten away from eating the big pasta dish and have been making a Greek style couscous with spinach, tomatoes, mushrooms, and anything else. The couscous is packed with carbs, but is a little and fluffy style pasta that does not weigh you down.
I have nothing specific that I eat for recovery. The last Ironman 70.3, the family and I went to a Mongolian style BBQ (BD's Mongolian BBQ in Kansas City) and I had different takes on stir fry with tofu and a LOT of veggies.