1) water is good. sometimes i'll dilute fruit drinks w/ water and drink those.
2) i like: the consistency of yogurt, good bread (maybe w/ some tuna fish as well), buritto's, lots of fruit, etc. just basic 'good stuff'.
3) don't know. but i drink a lot of water and wine most nights. water works better for recovery, but wine is more fun.
basically, eat smart. i ride about 200 miles a week, most pretty hard, and i don't eat any energy bars or sports drinks or any of that stuff. you don't need it. if you like it, great, but it's not necessary.
dan