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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. Custom Jerseys China . -- Jimmie Johnson held off a teammate, passed a pair of Hall of Famers, and dominated once more at Dover. Fake China Jerseys . On Mar. 16, coming off a "fight of the year" performance at UFC 154 the previous November, St-Pierre faced Nick Diaz at UFC 158 in what would be his eighth defence of the welterweight title. 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ATLANTA -- Braves general manager John Coppolella is sick of watching his team plummet to the bottom of the major leagues.Trading for pricey slugger Matt Kemp might be a good way to send a message to disappointed Atlanta fans.The Braves acquired Kemp, a two-time All-Star outfielder, and $10.5 million from San Diego for troubled outfielder Hector Olivera on Saturday night.Its a sign that we arent happy losing, Coppolella said. We arent trying to finish with the worst record ever so we can get the first (draft) pick. We want to win every night and making this trade now is a big deal to us because it helps us get better this year and the next three years after that.Kemp is expected to make his Atlanta debut on Tuesday when the Braves begin a three-game home series with Pittsburgh. President of Baseball Operations John Hart said there was no need for Kemp to hurry to Turner Field with an off day Monday.Atlanta had tried for several months to deal Olivera following his April 13 arrest on domestic violence charges. He is eligible to play again in the major leagues on Tuesday following his 82-game domestic violence suspension.The Padres plan to designate Olivera for assignment when he comes off the restricted list Tuesday, a person with knowledge of the situation told The Associated Press. The person spoke on condition of anonymity because the decision had not been announced.Coppolella was pleased to put the Olivera chapter behind him. Saturday marked the one-year anniversary of his arrival.What happened with Hector is unfortunate and unacceptable, Coppolella told the AP. Were happy to have Matt Kemp.Despite arthritis in both hips, Kemp could boost the weakest offense in the major leagues. Atlanta has baseballs worst record and ranks last in runs scored and homers.The Braves have just one marquee everyday player, first baseman Freddie Freeman, and need more star appeal as they move a few miles north into a new suburban ballpark next year.Kemp has a $21.5 million salary this year and is owed the same amount in each of the next three seasons.We felt like its just a situation where we can use that money down the road, Padres general manager AJ Preller said. Reallocate to our bigger club, reallocate it potentially to the amateur market, which is a spot where theres a lot of value in the flexibility with the dollars presented to us.San Diego is sending Atlanta $3 million this year as part of the trade: half on Aug. 15 and the rest on Sept. 15. From 2017-19, the Padres will pay the Braves $2.5 million annually, half each May 15 and July 15.To get him for roughly $8.5 million a year when you faactor out Olivera, it made a lot of sense for us, Coppolella said.dddddddddddd We didnt give up a draft pick. We didnt trade away any prospects. So we were able to stick with the plan that we had while still filling a major need for right-handed power.Olivera agreed in early 2015 to a $62.5 million, six-year contract with the Los Angeles Dodgers, then was traded to the Braves last July. He has a $4 million salary this year, but lost $1,792,350 because of his suspension. He is owed $6 million next season, $6.5 million in 2018, $7.5 million in 2019 and $8.5 million in 2020.San Diego acquired Kemp, a two-time All-Star outfielder with the Dodgers, from Los Angeles in December 2014. It took several days to consummate the trade because Kemp had to be cleared medically.In 254 games with the Padres, Kemp is hitting .264 -- 28 points lower than his nine-year batting average with the Dodgers -- with 46 homers, 169 RBI and 247 strikeouts.Atlanta acquired Olivera from the Dodgers in a three-team, 13-player swap that sent Alex Wood and Jose Peraza to Los Angeles.This trade made financial sense with both teams trying to shed expensive contracts of players no longer fitting long-term plans.Olivera is on a rehab assignment with Triple-A Gwinnett but was removed from the lineup before Saturday nights game.He was arrested April 13 at a hotel near Washington, D.C., and Major League Baseball announced May 27 that he had agreed to the suspension, which was retroactive to April 30.Olivera, who was moved from third base to left field before the start of spring training, hit .245 with two homers and 13 RBI in 30 games with Atlanta. He has a pending court date in Alexandria, Virginia.The Padres have been busy reworking their payroll during the last few days.They traded outfielder Melvin Upton Jr. to Toronto on Tuesday for minor league right-hander Hansel Rodriguez. San Diego agreed to pay the Blue Jays $17,275,410, including $1,825,410 this year and $15.45 million next year -- matching his entire 2017 salary.On Friday, the Padres sent right-handers Andrew Cashner and Colin Rea plus pitching prospect Tayron Guerrero to Miami for right-handers Jarred Cosart and Carter Capps and two minor leaguers, pitching prospect Luis Castillo and first baseman Josh Naylor.San Diego will give the Marlins $2,171,257 to cover most of the $2,539,617 remaining in Cashners $7.15 million salary this year.---AP Baseball Writer Ronald Blum and AP Sports Writer Bernie Wilson contributed to this report. ' ' '