I have a certain flexible protocal I follw to carb deplete for a show. What should I eat the day of the show beginning at 3am?

It's a personal preference, but most go with some low glycemic carbs like sweet potatoes, oatmeal and rice, then as stage time nears they'll switch over to the higher glycemic carbs to further fill out and to ellicit more of a pump. Rice cake with honey/jelly, snickers bar, rasianettes, goo, carbo force, sugar sugar sugar. Then some prefer some sodium before they hit the stage. . .

Carb depletion and carb loading really never did work well for me. If it works well for you, the best thing is as said above, the closer to showtime, the more sugary your food. I all depends on your final week of prep.

Frank