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ummm…dont eat as many red meats.

Theres a lot of stuff about nutrition out there. Keep it simple. The times the old dudes did on carb-based diets are as good if not better than today, theres a reason - it works!

I specialise in long events (4-7hrs) and have always been particularly good at eating before, during and after races - no matter how hard it is to force down carbs at an unearthly hour of the morning! Before the event (3hrs) eat as much carb as poss - oats are bland and easy to shovel down early in the morning. about an hour and a half before, I would eat a ham sandwich or similar, just to get a bit of protein, peanut butter also is good. Drink lots of water - not carb drink - before the event, starting at least the day before. Then, during the race aim for 60grams carbs every hour, this is what your body can process every hour. This is easiest to take thru drinks.

I always aim to eat a protein/carb bar before the second hour is up, if its a long event; and every hour after that, I take a bottle of carb, and an energy gel, esp if its hot and you need more water than carbdrink in your bottle, when its hard to drink a sweet drink. If the event is over 4 hours, I will aim to eat another bar in the 3rd-4th hour. This is all very carb-based as it is the main fuel when racing hard. The protein becomes more important after you finish, and as I said, I take a little beforehand to slow down the release of insulin beforehand.
Hope this helps! Always worked for me!