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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. Зарегистрируйтесь, чтобы увидеть ссылку! . -- Lou Brocks shoulder-to-shoulder collision with Bill Freehan during the 1968 World Series and Pete Roses bruising hit on Ray Fosse in the 1970 All-Star game could become relics of baseball history, like the dead-ball era. Зарегистрируйтесь, чтобы увидеть ссылку! . -- Jacksonville wide receiver Cecil Shorts will likely be a game-time decision whether hell play Sunday in the Jaguars home game against the San Diego Chargers. Зарегистрируйтесь, чтобы увидеть ссылку! . The Clippers were angry about blowing a big lead; the Kings didnt like being in that kind of hole and nearly digging themselves out only to lose. Зарегистрируйтесь, чтобы увидеть ссылку! . There was no hesitation from the 40th-ranked Pospisil, from Vernon, B.C., who admitted that he cut back on his training sessions over the last few days to conserve energy as the long ATP season finishes next week at the Paris Masters. Зарегистрируйтесь, чтобы увидеть ссылку! . Both players have lower body injuries that will keep them out of the lineup until at least January 31, which is the first game they can be activated from IR. CLEVELAND -- The Pittsburgh Steelers scored eight points with no time on the clock at the end of the first half on Sunday.The Cleveland Browns committed two penalties to give the Steelers two untimed downs. Its a rare day when the Browns complete a game without some sort of head-shaking event, and this day has been no different.Steelers coach Mike Tomlin aggressively pushed the envelope late in the half. Pittsburgh led 6-0 and had driven to the Browns 3-yard line with three seconds left. Tomlin went for the touchdown.Roethlisberger threw incomplete to Antonio Brown. But Browns corner Briean Boddy-Calhoun was flagged for holding LeVeon Bell in the end zone.That gave Pittsburgh another play from the 1 with no time on the clock. Roethlisberger took a shotgun snap, faked a handoff to Bell and threw a quick slant to Brown. It fell incomplete, but Joe Haden was flagged for interference.Pittsburgh got another extra play.This time Roethlisberger handed to Bell from the shotgun, and he scored standing up. Roethlisbergers two point conversion went to David Johnson, and the Steelers went to the locker room up 14-0 in a game they dominated.Oh yeah, it was frustrating, said Browns coach Hue Jackson. Those are tough calls and one that wwas made that I thought was kind of .dddddddddddd.. it is what it is. We have to find a way to keep them out of there. Thats what it comes down to.Jackson said he thought the Steelers could have been called for delay of game on the play that resulted in holding.There is nothing you can do, he said. They either have to call it or not.In the first half, Pittsburgh had 18 first downs to the Browns four. The Steelers outgunned the Browns 217 to 50, and held the ball for 20:37 of the first 30 minutes. The Browns ran 17 first-half plays, which ties for the fewest plays by a team in the first half this season (Patriots, vs. Bills in week four), according to ESPN Stats & Information.The Steelers wound up winning 24-9, snapping a four-game losing streak, and the Browns remained winless. Cleveland had 33 yards rushing in its 14th straight loss, dating to last season.In the previous game against Baltimore, the Browns called timeout before the first snap. Sunday against Pittsburgh they gave the Steelers two extra plays at the end of the half.Information from The Associated Press is included in this report. ' ' '