Problem: I don't like to eat before my morning run, or right before a long bike ride, but then I lose steam halfway through the workout. Solution: Eat while you are exercising. You need some type of energy replacement when exercising. Since it's not recommended that you eat (a full meal) two or three hours before you work out, the best thing to do is eat something while you exercise. The best choices are small, easily assimilated foods that are nutritionally dense, such as sports drinks or bananas. Liquids are absorbed faster than solids, but if you want an energy bar, a few sips of water will aid digestion.

Problem: I don't have the mental focus to get through my workout. Solution: Put protein on your plate. Try eating protein at lunch and cutting back on starchy carbs, such as pasta and rice. Protein contains the amino acid tyrosine, which boosts levels of dopamine and norepinephrine (cousins of adrenaline). It also blocks the absorption of carbohydrate induced tryptophan, which can make you groggy. "If you find yourself mentally lagging, try some tuna, cottage cheese or chicken an hour before to harness mental ability.

Problem: I'm too wired from exercising to sleep at night. Solution: Drink some warm milk. Tryptophan in milk will shut you down. Tryptophan is an amino acid and precursor to serotonin, a neurotransmitter that helps regulate sleep. Carbs boost serotonin, so add pasta, rice or potatoes to your post-training meals. You might also consider kava, an herbal relaxant.