Time: 8 a.m. event, such as a road race or swim meet

Meals: The night before, eat a high - carbohydrate dinner. Drink extra water. The morning of the event, about 6:00 or 6:30, have a light meal ( depending on your tolerance), such as 2 slices of toast, tea or coffee if you like, and extra water. Eat familiar foods. If you want a bigger meal, you might want to get up to eat by 5:00 or 6:00.

Time: 10 a.m. event, such as a bike race or soccer game

Meals: The night before, eat a high-carbohydrate meal and drink extra water. The morning of the event, eat a familiar breakfast by 7:00, to allow 3 hours for the food to digest. This meal will prevent the fatigue that results from low blood sugar. If your body cannot handle any breakfast, eat a late snack before going to bed the night before. This will help boost liver glycogen stores and prevent low blood sugar the next morning.

Time: 2 p.m. event, such as a football or lacrosse game

Meals: An afternoon game allows time for you to have either a big, high carbohydrate breakfast and a light lunch, or a substantial brunch by 10:00, allowing 4 hours for digestion time. As always, eat a high-carbohydrate dinner the night before, and drink extra fluids the day before and up to noontime.

Time: 8p.m. event, such as a basketball game

Meals: A hefty, high-carbohydrate breakfast and lunch will be thoroughly digested by evening. Plan for dinner, as tolerated, by 5:00 or have a lighter meal between 6:00 and 7:00. Drink extra fluids all day.

Time: All-day event such as a non-competitive 100-mile ride, triathlon training, or a long, hard hike

Meals: The day before, cut back on your exercise- take a rest day to allow your muscles the chance to replace depleted glycogen stores. Eat carbohydrate - rich meals at breakfast, lunch, and dinner. Drink extra fluids. The day of the event, eat breakfast depending on your tolerance- whatever you normally have before exercising.

Throughout the day, plan to snack every 1-1/2 to 2 hours on wholesome carbohydrates to maintain a normal blood sugar. At lunch time, eat a low-fat meal. Drink fluids before you get thirsty; you should need to urinate at least 2 or 3 times throughout the day.