Chances are youve heard of Spartan race, Tough Mudder or Warrior Dash -- and maybe youve even done one. 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. Adidas Shoes From China . It says Pocklingtons lawyer filed the appeal Friday in a California court. CTV Edmonton also says Pocklington gave a $100,000 cash deposit as part of the conditions of his bail, and that he will be out on bail until his appeal is heard. Cheap Adidas Shoes Fast Shipping . "I wrote 36 on my sheet at the beginning of the game," the Cincinnati coach said, referring the yard line the ball would need to be snapped from. http://www.adidasshoescheap.com/ . -- Arizona knocked off some quality opponents, rolled over a few overmatched ones and grinded out victories even when things didnt go so well. Clearance Adidas Shoes . The Cleveland Indians, Tampa Bay Rays, and Texas Rangers all won on Sunday meaning the Rangers will host the Rays in a play-in game on Monday. Wholesale Adidas Shoes . Olli Jokinen, Mark Scheifele, and Bryan Little each had a goal and an assist as Winnipeg won 5-2, handing Calgary its record-setting seventh consecutive loss on home ice. The FedEx Cup is right around the corner, and players will have their final chance to make the field at this weeks Wyndham Championship. Golfers on the bubble will need to finish strong and earn a spot in the top 125, while others are looking ahead to the later stages of the playoffs, or have Ryder Cup aspirations.Our DFS golf experts have put together the players they believe have the skills and motivation to succeed this week and provide the best value. This weeks panel is comprised of Bob Harig and David Jayne, as well as FantasyGolfInsiders Jeff Bergerson, Zach Turcotte, Taras Pitra and Jason Rouslin..Note: Golfer salaries listed are for DraftKings.Bob Harig -- Brandt Snedeker ($9,800)A winner of the Wyndham at a different course, Snedeker has three top-10s at Sedgefield Country. Has been inconsistent since his victory at the Farmers in January, but needs a big two weeks as hes one spot out of automatically qualifying for the U.S. Ryder Cup team.David Jayne -- Kevin Kisner ($8,300)In order to succeed at Sedgefield Country Club, players will need to be able to position the ball off the tee and handle these fast Bermuda greens that slope back to front. With that in mind, Kisner is my guy this week. He has been playing well of late after struggling to replace a shattered long-time driver of his during the middle of the season. Hes made the cut in each of three appearances here and improved his finishing position each time, highlighted by an eighth-place finish in 2014. While others will have their eyes set on securing a top-125 finish in the FedEx Cup to reach the playoffs, Kisner is just outside of the top five, which is an important milestone to reach before the Tour Championship at East Lake.Jeff Bergerson -- Jason Dufner ($7,900)This has been a very consistent year for Dufner as he has only missed two cuts. He has also produced some high finishes, including a win at the Career Builder, T-6 at Dean & Deluca, and T-8 at The U.S Open. He only finished T--51 last year at the Wyndham and didnt play the couple years before that, but did have a T-7 back in 2012.dddddddddddd What intrigues me most about Dufner this week is his very attractive salary of $7,900. He is an excellent fit for your cash games as well as large field tournaments (GPPs).Zachary Turcotte -- Kevin Kisner ($8,300)Kisner started his season with four top-10 finishes in his first six starts, including a win at the RSM Classic back in November. He has had just one top-10 finish since then at the Dean & DeLuca Invitational in May. However, it appears that his game is returning to form of late as he has made the cut in five straight events, most of which have been on challenging courses against tougher than average fields. Kisner finished strong last season with solid finishes in the first two FedEx Cup events before trailing off in the Tour Championship, but he has performed well at the Wyndham in previous years.Taras Pitra -- Henrik Norlander ($6,600)Norlander has quietly caught my attention the past few weeks. He ranks fairly highly as a ball striker, and his scoring has been pretty impressive over the past few months; 48 birdies and an eagle in his last three tournaments. Hes paid off his price tag (and then some) over those last three events, and should continue to make it rain golf balls in Greensboro this weekend. I think theres something to be said about watching your fellow countrymen win major championships and silver Olympic medals.Jason Rouslin -- Matt Jones ($6,300)The definition of on the bubble, Jones comes into the last week of the regular season on the PGA Tour ranked 124th. Needing to be in the top 125 to make the playoffs, Jones comes back to a golf course where hes had some success, placing fifth in 2013. I like him to have a strong showing this week, which should solidify his spot in the playoffs. ' ' '