For cross country, is it bad to have a big dinner after a run? 10 pts best answer?

I’m running cross country and im currently building an aerobic base. My runs are in the evening at around 6 or 7. Is it bad to have a big dinner, 2 hours after the run? After my run I cool down and take a shower the at around 10PM I eat a big dinner
I eat home cooked dinners and never fast food

My dinner everyday usually consists of:

Potatoes, chicken or lean meat, rice, and soup.

After my run I eat fruit.

By | 2013-08-26T07:20:51+00:00 August 26th, 2013|Mortgages Home Loans Interest Rate|5 Comments

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  1. Austin + Dogs August 26, 2013 at 10:23 AM - Reply

    Of course not. You need to regain some of the energy you lost while running. And your meals are perfect after running.

    Please answer my running question!

  2. Julia B August 26, 2013 at 9:33 AM - Reply

    Not at all, think of this meal as refueling everything that you burnt off during that run.

    Following any physical activity, your muscles require a source of fuel to replenish what you just lost. You have roughly 30-60 minutes to supply your body with this fuel, ideally, stemming from a nutrient ration of 2:1 (carbohydrates to protein). This is why alot of runners taught chocolate milk as a recovery drink… it has a 2:1 protein to carb ratio AND is quick, allowing them to drink it within the 30-60 minutes post exercise.

    So I wouldn’t be as worried about your dinner (which FYI, isn’t all that big lol), but moreso focused upon the meal you eat immediatley after running. Fruit is a good start, since it’s a readily available source of carbohydrates (which your muscles will convert into glycogen to replenish your stores), but you are lacking in the protein department.

    Maybe you could enjoy your fruit in the form of a smoothie, by blending it with some yogurt and or milk? Just make sure you get a protein and carb in after your runs. This is the one time where you want to, however, avoid higher fat foods, since fat slows down digestion. That being said, here are some good ideas for post workout meals:

    *Bowl of Cereal with Low Fat Milk and Sliced Strawberries
    *Toast with Whole Fruit Jam and Yogurt
    * Cottage Cheese with Cinnamon and a Banana
    *Granola Bar, Cheesestick, and an Orange
    *Turkey Sandwhich on Whole Grain with Carrot Sticks

    These are just a few ideas ofcourse… anything, like I said, with carbs and protein will work though. Good luck!

  3. MacktheFilet August 26, 2013 at 9:27 AM - Reply

    It really depends on what counts as big and what you are eating. Make sure the meat serving is relatively small, no bigger than the size of your palm. Potatoes are good, so is rice, but not together, both are high in starch. Try one of the other and make up for it with steamed or raw vegetables. Carrots are especially good, particularly when raw, as they are considered a “free eat.” Basically meaning, you can eat as much of them as you want with minimal negative effects. If you are going to have carbs or starches you should have them before the run, and get your protein afterwards. This will give you energy while you run and the protein will help you rebuild the muscle afterwards.

    It’s usually not a good idea to eat a large meal shortly before you go to sleep. If you go to sleep within a few hours of dinner then try to get some exercise in the meantime to burn off some of the calories. It will help your sleep and your metabolism.

  4. Dante August 26, 2013 at 8:46 AM - Reply

    I did cross country in school and the only problem my coach had was we were not allowed to drink pop but I would say a smaller dinner would still probably be better than eating a big one especially if you have a meet the next day.

  5. Who, me? August 26, 2013 at 8:03 AM - Reply

    No, it’s good to eat after you run, especially healthy foods, because it helps your body recover, build muscle, and regain energy.

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