Dinner is a time for “relaxation.” The day is now drawing to a close, the training has been done (according to the “Tables” or “by feel” depending on the runner’s characteristics); one can bask in that healthy fatigue and mental wellbeing given by the endorphins known to be associated with running. Dinner is also an opportunity to prepare your body for upcoming runs, but without overburdening it or interfering with sleep (also an integral part of training).
I have listed below six different dinner suggestions, three for morning runners and three for those who train in the afternoon or evening.
For the sweet tooth, I also added dessert. ;)
Enjoy your meal!
Run in the morning or just before lunch
If the runner is accustomed to training in the morning, dinner is the ideal meal to give more room for taste while providing an opportunity to supplement and (if necessary) balance the daily nutrient intake. Therefore, although a few extra treats are allowed, the bromatological composition of the meal should always be kept under control.
“Classic” dinner:
- 60 g of whole wheat bread (about 3 slices)
- 80 g of dried lentils
- 1 hard-boiled egg
- 15 g of extra virgin olive oil
- 1 portion of mixed salad
- 120-150 g of fruit (e.g., one medium-sized apple or pear )
- 80 g of crème caramel
Total:870 kcal (carbohydrates 105 g , protein 58 g)
Advantages: a well-balanced meal that is easy to prepare. Egg, rich in high-quality protein, should be present, as mentioned earlier, at least once a week in the runner’s diet. This proposal is also suitable for vegetarian runners.
“Zone” dinner
- Spelt soup (80 g) with 20 g pasta and 50 g potatoes
- 150 g beef strips with balsamic vinegar
- 40 g of whole wheat bread (2 slices)
- 15 g of extra virgin olive oil
- 1 serving of vegetables (200 g)
- 200 g mandarins
Total 810 kcal (carbohydrates 95 g, protein 55 g)
Benefit: Spelt soup ensures the correct intake of carbohydrates, fluids and vitamins. Rags are a tasty second course without fat overload.
“Mixed” dinner
- 250 g of baked potatoes
- 100 g Brussels sprouts
- 150 g lean pork loin with apples
- 50 g of whole wheat bread
- 10 g of extra virgin olive oil (one tablespoon)
- 150 g of grapes
- 20 g dark chocolate
Total 840 kcal (carbohydrates 90 g, protein 50 g)
Advantages: this type of meal is perfect after a physically and mentally demanding day; it provides a good amount of minerals and vitamins thanks to fruits and vegetables. Chocolate is an excellent source of antioxidants and substances that positively affect mood.
Running in the late afternoon or evening
Ending the day with a good run is the best way to relieve accumulated tension. Dinner must combine the need to appropriately replenish the expenditure of training with the imperative need to consume highly digestible foods.
“Classic” dinner:
- 200 g vegetable soup with pasta (50 g) and potatoes (50 g)
- 15 g of extra virgin olive oil
- 1 artichoke in pinzimonio
- 150 g of grapes
- 80 g cow’s ricotta cheese with 10 g honey
Total: 840 kcal (carbohydrates 126 g , protein 36 g )
Advantages: it is a balanced dinner, also suitable for vegetarian runners. Minestrone vegetables provide minerals and vitamins; artichoke is known for its cleansing properties. I also included a little final gratification with cottage cheese (which grarant a good share of protein) and honey, which provides both simple sugars and minerals and vitamins. The composition of this meal prepares the body for possible training the next day.
“Zone” dinner
- 80 g of dried chickpeas
- 10 g of extra virgin olive oil (1 tablespoon)
- 150 g of mackerel
- 1 serving of vegetables (200 g)
- 200 g persimmons
Total 840 kcal (carbohydrates 90 g, protein 50 g)
Benefit: The combination of legumes and fish ensures complete protein replenishment after training. Carbohydrates with a not-too-high glycemic index allow the runner to stay in the Zone. Adequate amounts of “good” fatty acids are also present in this type of dinner.
“Mixed” dinner (to be used “one time”)
- pizza (200 g) with ham (40 g= 2 slices)
- 1 serving of grilled vegetables (200 g)
- 150 g of fresh fruit salad
- 1 pale ale (330 ml, 4.5-5 degrees)
- 80 g of cream ice cream
Total 860 kcal (carbohydrates 150 g, protein 25 g)
Benefits: Meals have not only a nutritional significance, but also a “choral” significance of sharing and gathering (as moreover reported on all national and international nutritional guidelines).
Every once in a while it’s okay to reward yourself, especially after a week of fruitful workouts, with a nice pizza (perhaps with runner friends)! The best beer is one that is bottle-fermented and unfiltered, so that in addition to the benefits of the hops, (antibacterial and beneficial for mood) you can also enjoy those of the vitamin B complex (beer is very rich in vitamin B12) and the minerals contained in the yeast deposited at the bottom of the bottle. Prosit, everyone ready for another week of racing!
Now all that’s left is for you to plan your meals according to when you will be doing your training–good running to all. :)
(Main image credits: duha127 on DepositPhotos.com)