I chuck a scoop of Sci-Mx Whey in with my morning porridge. The purpose is two-fold: I also understand that for satiety if nothing else, protein with each meal is good & I cannot stand the taste of just porridge oats and water.
I am by no means near the pointy end of the pack and cannot vouch for or against chucking this protein in but a sports scientist at Essex Uni did not object to it when he reviewed my food diary and unless someone tells me it will allow my muscles to grown unduly bigger than they need to be for endurance tri (I'd like to cut some weight but think body fat is primary target) then I'll be sticking to my scoop at breakfast and two post big run / ride.
I've no doubt, if you're switched on enough and suitably well informed, all the nutrients you need can be gained from a balanced diet. Sadly I am neither.
I took part in the Oly last year. My experience was that you will be told which of the numerous rows you're on (depending on start time). Of that 100M or so of scaffold, you can place your bike where you choose, so long as someone else hasn't already beaten you to it.