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well potassium is more like a day before or two days, similar deal with carbs and pasta.
make sure you stay away from fatty foods such as butter, cream cheese, or anything fat and greasy, it will cause cramps
another thing that is good is to cut gfatorade 50/50 with water since gatorade is a post activity drink designed for recovery.
I reccomend Nature Valley Bars before activities or other dry grainy type foods.
message me if you got any questions, i have this stuff down pretty well, i have been a distance runner for 6 years and i make sure i eat well cuz i hate the consequences, also different things work for different people