Chances are youve heard of Spartan race, Tough Mudder or Warrior Dash -- and maybe youve even done one. Air Jordan Outlet . Obstacle course races (OCR) have become all the rage the past few years. Just last year, an estimated 4.5 million Americans participated in one, according to SportsBusiness Journal.Whether obstacle-course races are your forte or youre toying with the idea of trying one for the first time, youll want to fuel up differently than you do for a typical race.We spoke with Bob Seebohar, MS, RD, CSSD, a sports dietitian, exercise physiologist and owner of eNRG Performance in Littleton, Colorado, about the ins and outs of OCR nutrition. Here are his tips for maintaining your energy from start to finish.Balance your prerace mealEveryone is different when it comes to fueling before a race. Some people can have solid foods and be fine, while others need only liquids so they dont upset their stomachs.Whether you choose to go with solids or something like a smoothie, you must have a good source of carbs, a slightly lower source of protein and an even lower source of fat, said Seebohar, who is also the nutrition coach for Clif Bar.Think 50 percent carbs, 30 percent protein and 20 percent fat.?You could have anything from oatmeal with protein powder and some nut butter to a smoothie (for those with a more sensitive stomach) thats fruit based, with unsweetened almond milk, coconut oil and protein powder, he said.Eat your normal food all weekAnything you eat, from the time it enters the body until it exits, takes about two to three days to pass, Seebohar said. That means if youre racing on a Saturday, something you ate on Wednesday or Thursday can wreak havoc on you on race day if you arent used to it.Dont do anything extremely different from your typical meal plan, like eating foods you never have before a race, says Seebohar said. If youre traveling, try your best to replicate your normal eating patterns. You may just have to up the amount and density of your portions.Plan for longer distancesWhether your race is 3 miles or 8 miles or 13-plus makes a big difference in your fueling plans. With a short race, a good breakfast and water are all youll need. But youll need more if youre on the course for several hours.For a longer race, after every two to two-and-a-half hours, you need to be thinking, OK, now I need more calories, Seebohar said.Because of the heart-rate spikes caused by obstacles, youll burn through more energy than you would in a steady race such as a half-marathon, so plan to consume 80-100 calories an hour.What to eat when youre midrace? I think gummies are great because theyre easily digestible and individual, Seebohar said. Unlike a gel, where you have to consume the whole pack at once and generally cut it with water because it has a higher carb concentration, gummies allow you to partition calories more approximately.Remember to hydrateEach race is different, but normally, you should be drinking enough so youre going to the bathroom every two to three hours, Seebohar said.Its extremely important that it becomes a part of the cognitive process a couple days before the race, he said. Ask yourself, Am I carrying my water bottle? and even the morning of, be sure youre drinking water.Replenish the nutrients you sweat outNot only is it important to remember your carbs, protein and fat, but you also need to be getting your full electrolyte panel: sodium, calcium, magnesium and potassium. Its key to replenish these along the route as well.If you have a higher sweat rate, chances are youre probably losing more sodium, Seebohar said. Some races will have a water station with an electrolyte formula in the water, but otherwise, take an electrolyte capsule to help replenish what you lose in sweat and avoid cramping. Cheap Retro Jordan . -- The St. Johns IceCaps weathered a wild first period with the help of goaltender Jussi Olkinuora, before finding offensive inroads in the second. Air Jordan 19 For Sale .S. -- Nikolaj Ehlers registered a hat trick for the third straight game and Jonathan Drouin had a goal and five assists as the Halifax Mooseheads hammered the host Cape Breton Screaming Eagles 10-1 on Tuesday in Quebec Major Junior Hockey League action. https://www.wholesalejordanshoeschina.com/ . With the short-handed Warriors needing help from someone -- anyone -- to stop a three-game skid, ONeal returned from right knee and groin injuries that had sidelined him for four games and put up season highs with 18 points and eight rebounds. It was just enough to help lift Golden State to a 102-101 victory over the New Orleans Pelicans on Tuesday night. Wendell Carter, who was the top uncommitted prospect in the 2017 recruiting class, has committed to the Duke Blue Devils on Wednesday.Carter chose the Blue Devils over in-state schools Georgia and Georgia Tech, as well as Harvard. He has reportedly already signed a letter of intent.Duke was considered the heavy favorite for Carter for most of his recruitment, as the Blue Devils had zeroed in on Carter as their top big man target in the class early in the process. He visited the other three schools on his list, and Harvard was indeed a legitimate option, but Duke was clearly the team to beat.Carter, a 6-foot-10 power forward from Pace Academy (Georgia), is ranked No. 3 in the ESPN 100 for 2017. The top player at his position, Carter is a dominant performer inside. He averaged 14.7 points, 9.7 rebounds and 2.4 blocks on the Nike EYBL circuit with Team CP3. At Pace last season, Carter put up 21.6 points, 13.6 rebounds and 5.5 blocks, leading his team to a state title.He also won two gold medals with USA Basketball, the 2015 FIBA Americas U16 Championship and the 2016 U17 World Championship. Carter averagedd 10. Cheap Jordan. 1 points and 7.4 rebounds in just 15.3 minutes this past summer at the World Championship.Dukes frontcourt will look very different in 2017-18, with senior Amile Jefferson graduating and No. 1 incoming freshman Harry Giles likely leaving after his freshman season. Former five-star recruits Marques Bolden and Chase Jeter will likely return, but Carter should slot into a starting spot immediately. Carter and Bolden would form one of the most productive and efficient inside tandems in the country.Carter is the third member of Dukes 2017 recruiting class. He joins five-star guard Gary Trent Jr. (No. 8) and ESPN 100 wing Alex OConnell (No. 88). Carter and Trent publicly discussed playing college basketball together several times, with Trent telling ESPN in June it was 100 percent.Duke is still eyeing the No. 1 recruiting class in the country, with Mike Krzyzewski targeting Mohamed Bamba (No. 4), Kevin Knox (No. 7) and Matt Coleman (No. 27) to round out the group. ' ' '