What do you guys do post run for food? I've been just base building, 7-10 miles daily at a regular pace (6:55-7:15). A few strides after some of the runs. Since I run late, like 9pm, I don't want to eat a big meal when I finish at 10pm. I've just been making a smoothie of milk, banana, spinach, and a scoop of whey protein. Is this sufficient? I've been feeling fine.
Are you supposed to eat the amount of calories that you just burned in a run? For example, let's say an 8 miler burns 750 calories. Should I be eating a minimum of 750 calories post run or is that not necessary?
I am not trying to lose weight specifically, but I could stand to drop 3-5lbs. I'm 5'6 132 right now and I know I've been 126 before. Trying to gear up for a competitive fall season.
I also need to tone my core more, I kinda have a bit of a gut that sticks out and I think if I could be "tighter" in the core my running would benefit in general. It would be nice to get a flat stomach lol, not looking for defined abs or anything. Just trying to get every edge I can and I have noticed all the other competitive runners obviously don't have a stomach that pertrudes at all. I'm still running well so don't wanna make a big deal out of this, but any help? I know I don't need any strict diet but I'm assuming this is something that my eating habits/food would dictate.