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emely important that it becomes a part of the cognitive process a couple days before the race, he said. A from x123's blog

PITTSBURGH -- A. Hines Ward Steelers Jersey .J. Hines had 10 carries for 74 yards and three touchdowns to lead Duquesne to a 30-19 win over outmatched Bucknell on Saturday.Hines scored on a 16-yard run with 12:06 before the halftime to give the Dukes a 10-0 lead. Austin Crimmins made field goals from 25 and 22 yards and Duquesne led 13-0 at the break.Joey DeFloria scored on a 1-yard dive to cut it to 13-7 with 7:46 left in the third.Later, Hines raced 41 yards to score for a 20-7 lead with 13:55 left. Crimmins added a 38-yarder to push the lead to 23-7.Four minutes later, Matt Muh threw a 3-yard scoring pass to DeFloria cutting the deficit to 23-13. DeFloria ran for 98 yards on 24 carries.Hines scored again with a two-yard touchdown run to put the game out of reach at 30-13.Duquesne outgained Bucknell 492-303 in total yards. Carnell Lake Steelers Jersey . Boucher previously coached the Tampa Bay Lightning and had a 97-78-20 record over two-plus seasons. He was dismissed by the team last March after the Lightning struggled in the lockout-shortened season with a 13-18-1 record. T. J. Watt Steelers Jersey . The return match will take place next Wednesday. Udinese leads Fiorentina 2-1 in the other semifinal. Napoli staged a second-half comeback from two goals down after Gervinhos opener and a stunning strike from Kevin Strootman. . -- The proud fathers huddled near the Dallas Stars dressing room, smiling, laughing and telling stories while wearing replica green sweaters of their sons team. 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. T. J. Watt Youth Jersey. 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. Wholeslae Jerseys NFL Jerseys Cheap Wholesale NBA Jerseys Cheap NHL Jerseys Cheap MLB Jerseys Wholesale Soccer Jerseys Cheap College Jerseys Cheap Football Jerseys Cheap Basketball Jerseys Cheap Baseball Jerseys ' ' ' 

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