mmates found him or the Dukes fouled him.Half of his points came at the free throw line where he made 12 of 13.BIG GAME BIG MANWatkins ddisplayed fla

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. Cheap Ducks Jerseys . The catch: It needs a lot of money, and it needs it fast. Cheap Custom Ducks Jersey . -- Ohio States Urban Meyer has never had any issue acclimating to the biggest stages in college football. http://www.customducksjersey.com/custom-teemu-selanne-jersey-large-70s.html . On June 12, just as the sun sets on the magnificent historical city of Sao Paulo the inventors, innovators and purveyors of “joga bonitowill” open their campaign. The opponent, Croatia and all its football might and will. As opposites do attract we are set for a corker of an opener. Custom Ducks Jerseys . PETERSBURG, Fla. Authentic Custom Ducks Jersey . SIMONS ISLAND, Ga. STATE COLLEGE, Pa. -- Excuse Lamar Stevens and Tony Carr if they dont know all the words to Penn States alma mater yet. They admitted they dont as theyve been busy absorbing basketball knowledge.If they keep playing like they did in Sundays 82-74 win over Duquesne, Penn States freshmen, tasked with singing along after every win, will likely learn the song in no time.Stevens scored 24 points, Carr added 20 and fellow freshman Mike Watkins netted 15 for the Nittany Lions who pulled away from the Dukes at the Bryce Jordan Center.For Shep (Garner) only to score six, and us still win? That bodes well for our team and our future, Penn State coach Patrick Chambers said.Although Penn States top scorer was held without a basket for the first 27 minutes, the Nittany Lions (1-1) made up for the lack of scoring by turning the Dukes mistakes against them.The Nittany Lions scored 12 first-half points off 13 turnovers and led 33-29 at halftime.Duquesne coach Jim Ferry was pleased that his team held Garner mostly in check. He made just 2 of 7 field goals, both 3-pointers, and added five assists.Tonight we were forcing other guys to beat us and they did, Ferry said.The teams swapped the lead six times in the second half before Penn State (1-1) went ahead for good on a Julian Moore slam dunk that made it 54-53 with 10:57 left.The Nittany Lions made 48 percent of their field goals, hit 6 of 7 from long range in the second half and closed out the game with a 28-21 run.Carr led the team with seven rebounds.STEVENS AT THE LINEWith Duquesne not giving up many wide open looks, Penn States offense had to move pieces around to create points.Stevens did plenty of the moving. He showed off his patience waiting for lanes to open up and drove through them and to the basket where his teammates found him or the Dukes fouled him.Half of his points came at the free throw line where he made 12 of 13.BIG GAME BIG MANWatkins ddisplayed flashes of dominance in the paint for a second-straight game.dddddddddddd He picked up five more blocks to push his 2-game total to 10 and snagged six rebounds.Mikes bringing a lot of juice, Chambers said. Hes so raw. I dont even know if he knows how good he is.Technically a redshirt freshman after he was ruled academically ineligible by the NCAA last season, Watkins led Penn States bigs with 27 minutes, a number Chambers wants to cut down on.INJURY UPDATESChambers said sophomore guard Josh Reaves could miss another week at least as he continues to deal with a lower leg injury suffered late in preseason practice. Reaves was originally expected to miss the first three games.Penn State also appeared to lose forward Davis Zemgulis midway through the game with what Chambers said he thinks is a concussion. Chambers said Zemgulis had not been diagnosed with a concussion but suspects hell be out for the immediate future.THE BIG PICTUREDuquesne: With just two starters back and having lost more than 71 percent of their scoring from last seasons 17-17 squad, the Dukes remain a work in progress.Theyll have plenty of opportunities to find chemistry as they continue the busiest opening month in school history. Duquesne will play six games in the next 15 days to cap an 8-game November.Penn State: Pat Chambers objective with an equally young team is to play hard and fast and worry about cleaning up mistakes later. They had plenty to correct after a error-filled opening half led to a loss against Albany on Friday.More importantly, Penn State needed to address those concerns in a bounce-back that gave Chambers a chance to reinforce his message with a positive tone.UP NEXTDuquesne hosts St. Francis (Pa.) (0-1) on Wednesday.Grand Canyon (0-1) visits Penn State on Tuesday. ' ' '