Committee President and having a voice that will be heard,

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. Scott Niedermayer Ducks Jersey . Neymar curled home a free kick from just outside the area to put the 2014 World Cup host ahead in the 44th minute. Three minutes after the break, a simple through pass from Paulinho freed Oscar and the Chelsea star rounded goalkeeper Jung Sung-ryong to extend Brazils lead. Carter Rowney Ducks Jersey . 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NEW YORK -- The Ogwumike sisters are back together again.Nneka and Chiney are now part of the WNBA players union executive council. Nneka Ogwumike is the new president and her younger sister is a vice president. They played together at Stanford for two years.Im thrilled to team up with my sister again, this time representing the best interests of the best womens basketball players in the world, both on and off the court, said Chiney Ogwumike in a text message to The Associated Press. Our league is a sisterhood, and our goal is to continue to expand our unique platform from the locker room to the greater community.Nneka Ogwumike ran unopposed for the position and will hold it for three years. She was vice president for the previous two years and succeeds Tamika Catchings, who was president since 2004 before retiring from the league at the end of this past season.I am looking forward to serving as Executive Committee President and having a voice that will be heard, while representing, collaborating with, and leading our players union, said the WNBA MVP, who will try and lead Los Angeless to its first title since 2002 when the Sparks face Minnesota in Game 5 on Thursday.ddddddddddddThe sisters are joined on the executive committee by Layshia Clarendon (first vice president), Monique Currie (vice president) and Monica Wright (secretary-treasurer). All were elected based on voting that occurred on Oct. 14.Former committee members Swin Cash and Jayne Appel Marinelli also retired this past year, opening up three spots on the board.I would like to thank Tamika Catchings, Swin Cash, Jayne Appel Marinelli and Tanisha Wright for their service on our Executive Committee, said WNBAPA director of operations Terri Jackson. Their contributions to the WNBPA have been instrumental in our growth and we will be forever grateful.The WNBA and the union agreed to a new eight-year CBA in 2014. The agreement does allow for an opt out after the 2019 season.I have faith that the union is in good hands, Cash said last month. Were only a phone call away if needed. ' ' '