Lots to talk about here but the basics revolve around eating good healthy foods that give your body enough calories to help replace those you use in your race. Lots of people like to eat carbohydrate before and after a race. Carbohydrate is your main source of fuel to burn fat with so that is a good choice. Try to choose nutrient dense carbohydrate, like fruits and vegetables and whole grains rather than processed and refined foods like white bread, pasta and pancakes. you can eat those foods but try to make them with whole grains instead. Fruits pack a lot of energy so feel free to use them. Also important is to try different foods out during training, so you know what kinds of foods your stomach can process while you are exercising. After a long training session or race, try to get in a mixture of protein, to assist in muscle repair, and high quality carbohydrate within 30 minutes or so. Chocolate milk is great for this, and the soy version works just as well as the dairy version if you don’t do lactose.