re has been no wrongdoing.During the committee session, Dav

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. Cheap Custom Cavaliers Jersey . -- Most satisfying to Russ Smith about No. Cavaliers Jerseys China . The Olympic champion curler and TSN curling analyst immediately went online to look at the Halls long list of honoured members. Thats when the enormity of the honour sunk in. http://www.customcavaliersjersey.com/custom-kyrie-irving-jersey-large-74m.html . On Tuesday, Ottawa placed forward Cory Conacher and defenceman Joe Corvo on waivers as trade rumours swirl around the Senators. Authentic Custom Cavaliers Jersey . Roman Josi had a goal and an assist to lead the Predators to a 4-1 victory over the Dallas Stars on Monday night. Custom Kyrie Irving Jersey . -- Nate Robinson has played for seven teams, so beating one of them is no longer a rare occurrence. Team Sky is confident it will be cleared of any wrongdoing when UK Anti-Doping completes its investigation into a possible anti-doping rule violation.On Monday, Team Sky principal Sir Dave Brailsford and former coach Shane Sutton were among witnesses to appear before the Culture, Media and Sport select committee in Westminster as part of its long-running inquiry into the fight against doping.During his testimony to MPs, Brailsford said he believed a mystery package delivered to the teams doctor?at the end of the 2011 Criterium du Dauphine contained the decongestant Fluimucil -- a drug that is not banned in sport.And Sutton confirmed that this drug was administered to Sir Bradley Wiggins, who had just won that race and was three weeks away from asking for a medical exemption so he could use a far more powerful drug, triamcinolone, before the Tour de France -- his main goal for the season.In an emailed statement Tuesday, Team Sky said: Dave [Brailsford] gave public evidence to the select committee [on Monday] for an hour as part of its inquiry into anti-doping..ddddddddddddAs we have always said, we believe what is most important is for UKAD to establish the truth independently. We are confident that when it reports it will be clear that there has been no wrongdoing.During the committee session, Dave acknowledged once again his own mistakes in handling the issue over recent months. We are continuing to co-operate fully with UKAD and we look forward to its report.Shortly after Mondays hearing, UKAD issued a statement to say its extensive and detailed investigation was ongoing and following a number of lines of enquiry.Despite earlier indications that it was almost finished, Press Association Sport understands the investigation will continue for some time into the new year.Every stage of this investigation has been in the pursuit of determining whether an anti-doping rule violation has been committed. All actions and activity has been in the pursuit of this goal, the UKAD statement added. ' ' '