Too many athletes--most of whom know they should have a carbohydrate-rich pregame dinner--fail to plan meals into their schedule. If this sounds familiar, pack emergency food in your gym bag (see "Packable Snacks," below).

Snacks are better than nothing, but a good meal helps mentally, if not physically. Rather than regret improper eating, make time to eat well--perhaps even planning a mandatory team dinner--so you'll have energy to enhance your sports performance.

The rule of thumb for eating before exercise is to allow 4 hours for a big meal (about 1,200 calories), 2 hours for a light meal (about 600 calories), and an hour or less for a snack (about 300 calories). Sample carbohydrate-rich menus:

• Large Meal Light Meal Snack
• 2 large bagels 2 c spaghetti 1 medium banana
• 2 tbsp peanut butter  1/2 c tomato sauce 1 pkg instant oatmeal
• 2 tbsp jam 8 oz low-fat milk 8 oz low-fat milk
• 8 oz fruit yogurt
• 16 oz orange juice

So you won't go hungry if you're traveling to a night game, stash 1,000 calories of tried-and-true food in your gym bag. (Never try new foods before an important event.) You might even pack extra snacks for underfed teammates. On game day you can add perishable items such as yogurt, bagels, apples or other fresh fruit, or even a sandwich or two. Some possibilities:

• Granola bars or energy bars (about 200 calories each)
• Trail mix (about 200 calories per 1/2 cup)
• Toaster pastries (about 200 calories each)
• Dried fruit (150 calories per 1.5-ounce box of raisins)
• Animal crackers (about 140 calories per 12 pieces)
• Juice boxes (100 to 150 calories per 8 ounces)

Remember, you, your physician, and your nutritionist need to work together to discuss nutrition concerns. The above information is not intended as a substitute for appropriate medical treatment.

Ms Clark is director of Nutrition Services at SportsMedicine Brookline in the Boston area. She is a fellow of the American College of Sports Medicine, a fellow of the American Dietetic Association, and a member of its practice group, Sports, Cardiovascular, and Wellness Nutritionists (SCAN)