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. Nike Air Max Tn Uomo . Scott Kazmir allowed four hits in seven shutout innings, Michael Brantley hit a two-run homer in a three-run first inning and the Indians maintained their hold on an AL wild-card spot with a 4-1 win over the Houston Astros on Saturday night. Nike Tn Bianche . 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Or so it would seem for South Africa.The season proper kicks off on Sunday with a fixture against Ireland, a team South Africa have played only four times in the past and beaten on every occasion. What could possibly go wrong? Faf du Plessis, the stand-in captain, knows what.When you play a small nation, youve got everything to lose and theyve got everything to gain, he said. They can play the perfect match and if you make a couple of mistakes, they beat you and thats never something you want to do as a big nation.Without regular captain AB de Villiers, who is injured, regular opener Hashim Amla, who is awaiting the birth of his third child, and regulars in the bowling attack like Dale Steyn, Morne Morkel and Kyle Abbott, South Africa could be vulnerable. This means they may take the field with three debutants. They will definitely have one in Temba Bavuma, who has been asked to open the batting as South Africa look to develop him in that role for the future.Not only is it a position that is fairly unknown to him, but it is also a format he has not exactly set the stage alight in. Across 69 List A matches, Bavuma has an average of 26.73, so there will be pressure on him to perform. Its a great opportunity for him, du Plessis said. He will be the first guy to say that his one-day record is not what he wants it to be, so he has got an opportunity to improve it.The other rookies, Dwaine Pretorius and Andile Phehlukwayo, make up two of three allrounders in the squad alongside Wayne Parnell. Had Chris Morris been fit, South Africa would have had a quartet of two-in-one players to choose from - a lluxury after several years of searching for someone to fill that spot.ddddddddddddHaving tried several players, including Ryan McLaren and Albie Morkel, South Africa have been unable to find a top-order allrounder in the Jacques Kallis mould. They now seem to be settling with the idea of a seam bowler who can bat in the lower-middle order. Now, it up to Pretorius, Phelukwayo and Parnell to prove their worth. Weve always said that we really need allrounders to come through to make the balance of our team easier, du Plessis said. They will all get game-time over these ODIs.The main worry for South Africa is not who will get time in the middle, but who will not. Morkel and Morris will not feature at all as they recover from back and knee niggles respectively, but the focus is on de Villiers, who will undergo a fitness test on Tuesday to determine whether he needs surgery on his elbow. If he does, he will miss the Test tour of Australia, which will leave it to du Plessis to lead, and it seems he is more than willing to take over in any format.Du Plessis, who took over for the two-Test series against New Zealand last month, believes he is improving in the job.Captaining in a Test match was unbelievable, he said. That is the pinnacle To get through that series with a much-needed win, which we needed as a team, also gave me as a captain confidence. As a captain you need to learn always, you are never the finished article. I enjoy making sure the team is going in the right direction and leading by example. 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