I don't have a meal plan for you just general advice really. I would aim for about 300g of carbs per day minimum.
If you are training that often and routinely depleting your glycogen stores then carbs are your friend.
Just choose your sources wisely and make them primal/paleo or non offensive. I would go for potatoes, sweet potatoes, bananas, fruits etc and white rice as my go to carb sources. I would also have a good bit of protein at each meal, veggies and a reasonable amount of fat to help stabilise your blood sugars. Adding cinnamon will also help to regulate this.
You might have to go a little lighter on the fats, especially post workout but still get the quality primal ones in. I don't think macronutrient ratio is that important as long as you are eating enough carbohydrates for recovery and enough calories in total. I wouldn't shy away from sports drinks when you are training and or competing for over an hour. If you can afford it coconut water would be good, but would be very expensive over time so maybe not all the time.
Post workout a good quality whey protein shake (like jarrow whey unflavoured http://www.iherb.com/Jarrow-Formulas...908-g/343?at=0 assuming your body can handle it because it is made from dairy) could be useful and some easily digestible carbs i.e rice
Try and get a good amount of your cabs in the post workout window probably 120g or so.
Hope this helps
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