Pascale Jean has been a dietitian for the Miami Dolphins since 2005 and is an adjunct professor at Florida International University. She is also the wellness coordinator for the Miami-Dade County Health Department. Jean has completed several marathons and half marathons. E-mail sports nutrition and diet questions to Your_Diet@SouthFloridaAdventures.com.

Q: I’m scuba diving off Key Largo this Saturday and since I often get sea sick on the boat, I’m wondering what I should take beforehand and while on the boat.

A: Motion sickness, including dizziness and nausea, can be prevented and/or managed. Here are some tips.
1. Get a good sleep the night before.

2. Don’t forget to eat before the trip, preferably something that is not fattening or acidic. But don’t overeat. Consider the following:
• Grains: 100 percent whole-wheat bread, high-fiber cereal, high-fiber muffins.
• Fruits: apple, grapes and melons. Stay away from acidic fruits such as oranges, grapefruit and tomatoes.

3. Drink and have plenty of fluids on hand, including water and Gatorade; club soda has been found to settle the stomach. Avoid alcoholic and caffeinated drinks, which can dehydrate you.

If you do feel that you are getting sick, look to the horizon and eat saltine/soda crackers. And take ginger if possible. Ginger can settle the stomach and, unlike motion sickness medications, it has no side effects. You can get ginger at any health food store in the form of a pill, tablet or powder. Make sure to consult your doctor before using ginger, especially if you are taking any anticoagulant or anti-platelet drugs.

Q: In May I did the Zimmerman MS Bike Ride from Miami to Key West and back, and halfway there I realized my diet was inadequate. What should I drink and eat if I do it next year? And should I take any vitamins or other supplements?

A: Congratulation on completing the ride! That is a great and commendable accomplishment.

When engaging in exercise beyond your typical activity level, it is strongly recommended to refuel your body before, during and after the event.

The best pre-event meal is full of wholesome nutritious foods. Choose high-carbohydrate foods, such as 100 percent whole-wheat breads, high-fiber cereals, low-fat muffins, low-fat yogurt, oatmeal, beans, whole-wheat crackers and pasta. Stay hydrated. Drink plenty of fluids and avoid alcoholic and caffeinated drinks. Avoid high-fat proteins such as cheese, fried meats and hamburgers, which may make you feel sluggish. And eat familiar foods to avoid discomfort.

During the event, eat and drink carbohydrates. The American College of Sports Medicine recommends 30 to 60 grams of carbohydrates per hour, after the first hours, during endurance exercise. This is equal to a 24-ounce sports drink and an energy bar or 16 ounces of juice and a banana. Many athletes choose a combination of fruit, juices, sport drinks, energy bars/gel and hard candy.

Have snacks at various mile markers on the course to prevent from crashing. Examples include one cup of low-fat yogurt; half of a whole wheat pita with three ounces of turkey and one slice of reduced fat cheese; one slice of whole-wheat bread with four ounces of lean meat (e.g., roast beef, turkey, chicken, tuna) or half of a peanut butter sandwich with eight ounces of 1 percent or skim milk. Drink plenty of fluids and avoid alcoholic and caffeinated drinks.

After crossing the finish line, you need to restore your energy. Make sure to eat some fruits, low-fat yogurt and whole-wheat bread or crackers. Keep hydrated by drinking plenty of fluids. Good recovery foods that are high in essential electrolytes include potatoes, yogurts, orange juice, bananas, soups, cereals and breads.

Supplementation is generally not recommended.