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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.Stitched Jerseys For Sale . Ouellette, from Montreal, already has three Olympic gold medals since joining the team in 1999. 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That particular season the late great Harry Caray was calling the White Sox games.LISBON, Portugal -- Defending champion Real Madrid advanced from the group stage of the Champions League for the 20th straight time after beating 10-man Sporting Lisbon 2-1 on Tuesday.Karim Benzema came off the bench to get the late winner in the 87th minute.A draw would have been enough to get Madrid through to the knockout stages anyway, but victory gave the team a chance to finish first in Group F -- with a home victory over Borussia Dortmund in the final round.It was important that we won here, Madrid coach Zinedine Zidane said. We achieved what we came to get. We are going to play a final against Dortmund now.The German side, which routed Legia Warsaw 8-4, has a two-point lead over Madrid.Benzema salvaged Madrids victory with a header after a well-placed cross by Sergio Ramos. That came just seven minutes after Sporting midfielder Adrien Silva equalized by converting a controversial penalty kick. The penalty was awarded after the ball hit Fabio Coentraos arm, which he had just thrust into the air to complain of a hand ball by Sporting.We had our difficult moments in the game but thats normal, Zidane said. But we managed to score a wonderful second through Karim Benzema.Benzema had been doubtful to play during the week because of an injury but his recovery proved crucial. He entered the match in the 67th to replace Francisco Isco Alarcon.Portugal forward Cristiano Ronaldo, returning home to play against thhe team where he started his career, got an assist in Madrids first goal when he mis-hit a shot inside the area.dddddddddddd The ball bounced off his back foot and moved forward for Raphael Varanes easy shot from close range in the first half.It was the third straight game for Ronaldo without a goal in the Champions League, keeping him two short of becoming the first player to reach the 100-goal mark in European competitions.Sportings Joao Pereira was sent off in the 64th with a straight red after an altercation with Madrids Mateo Kovacic.We were great both technically and tactically. We only missed a few details, Sporting coach Jorge Jesus said. In Madrid we were not able to defend our lead after 87 minutes and tonight the red card to Joao Pereira was decisive.Madrid scored two late goals -- the first in the 89th -- in the 2-1 win over Sporting in the teams opener in the group stage.Gareth Bale limped off the field on Tuesday after being substituted because of an apparent ankle injury in the 58th.The game marked Madrids return to Lisbon for the first time since winning the 2014 Champions League against Atletico Madrid at the Estadio da Luz.The victory extended Madrids unbeaten streak to 30 matches in all competitions. The Spanish club has scored 25 goals in its last six away games. ' ' '