Dec. 10 in Toronto. Kennedy was supposed to fight Rashad Evans, but

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. Adidas Originals Superstar Canada . A knee to the thigh might have stung him the most, but his sixth straight double-double made up for the brief burst of pain. Adidas Superstar Wholesale Canada . PAUL, Minn. http://www.cheapsuperstarcanada.com/ .ca looks back at the stories and moments that made the year memorable. Buy Adidas Superstar Canada . LOUIS -- Alexander Steen scored a power-play goal with 59. Adidas Superstar Shoes Canada . The Dutchmans tenure got off to a poor start when referee Guido Winkmann awarded a penalty within two minutes for Niklas Starks clumsy challenge on Alexandru Maxim. The New York State Athletic Commission has suspended UFC welterweight Kelvin Gastelum for failing to appear at the weigh-in for his scheduled bout against Donald Cerrone at UFC 205.NYSAC spokeswoman Mercedes Padilla confirmed Gastelums suspension in an email to ESPN.com on Monday.Gastelums manager, Ali Abdelaziz, told ESPN.com they intend to appeal the suspension. Gastelum wants to fight Tim Kennedy at UFC 206 on Dec. 10 in Toronto. Kennedy was supposed to fight Rashad Evans, but Evans failed to receive medical clearance for the bout.On Nov. 11, Gastelum (12-2) announced via social media he wouldnt make weight for his 170-pound contest against Cerrone on Nov. 12 and was pulling out of the fight. Cerrone (31-7) made weight and received his show money from the UFC.Gastelum, 25, has had issues making weight in tthe past.ddddddddddddHe has missed the limit twice in his professional career, and UFC president Dana White has stated hell never book Gastelum to a welterweight bout again.Its unusual, however, for an athletic commission to suspend an athlete for failing to make weight. There are numerous examples of athletes who shut down a weight cut and canceled a fight but did not receive a suspension from the commission.UFC 205 at Madison Square Garden was the first UFC event under the oversight of the NYSAC. Professional mixed martial arts was banned in the state of New York from 1997 to 2016. The ban was lifted earlier this year.The UFC did not immediately respond to a request for comment. ' ' '