I get so nervous before a competition that I can't even think about eating. What can I do? Plan to eat several hours before activity, and eat familiar foods that won't cause a surprise stomach upset. Many athletes like oatmeal or other hot or cold cereals with low-fat milk. Other soothing, carbohydrate-rich choices are bagels with a little light cream cheese, yogurt, pancakes, or French toast. If the thought of solid food turns your stomach, you may prefer a meal replacement drink.

Any fuel is better than none, so try to consume at
least 300 to 500 calories.

I'm so hungry in the afternoon that I buy a candy bar for quick energy before working out. Does sugar hurt sports performance? Research suggests that candy doesn't hurt most people's sports performance. In one study, reported in the March 1987 Journal of Applied Physiology, athletes who ate a big breakfast 4 hours before and a candy bar 5 minutes before hard exercise improved 20% during the exercise test compared with when they ate nothing. The results of the study also suggest that just candy and no breakfast before exercise improved performance 10% in comparison with eating nothing.

Some people are sensitive to preexercise sugar, however, and have a rebound blood-sugar low that makes them feel weak. Hence, the safest bet is to eat the candy within 5 to 10 minutes of starting activity. This span is too short for the body to respond. (Or, eat the candy more than 45 minutes before exercise to allow insulin levels to drop.)

Candy is better than nothing, but it's not premium fuel. It's better to eat a more wholesome snack like cereal, a banana or apple, yogurt, or pretzels and juice. The urge for a quick energy fix is a sign you've eaten too little food earlier in the day. To prevent cravings, eat a hearty breakfast and lunch.

When we travel to a 7 pm event, I often miss dinner. Any suggestions? Traveling athletes commonly struggle to fuel properly. Sometimes they simply run out of time. Or they get to the event and expect food to be provided--and find nothing left, or nothing appealing or appropriate.

Your responsibility is to fuel yourself well throughout game day. That means, for example, getting up early enough to have a hearty pancake breakfast, eating a double serving of pasta or two big sandwiches at lunch, drinking water throughout the day for extra fluids, and making time for a pregame dinner. The key: Plan ahead.

The best pregame meals are carbohydrate-based: for example, spaghetti and tomato sauce (a little lean meat in the sauce is fine); or potatoes or rice, vegetables, and dinner rolls with a small serving of chicken or other protein-rich food (see "Timing Your Preactivity Meals," below). As with any pregame meal, choose foods that you know will settle comfortably and digest easily. Be sure to limit fried and high-fat foods like burgers, fried chicken, french fries, and nachos. These and similar fast foods take a long time to digest.