Before i start, i just wanna say sorry for another topic like this, i know these topics have been beaten to death, but i couldn't find correct info that fits my needs.

I simply want to know what is the best choice to eat after my cross country meet. i usually have some complex carbs about 2 hours before my race begins, like some oatmeal and a banana. but i never now what to have after my meet...carbs and protein?...fat and protien?....just carbs?

I'm only running for 20 minutes, but in those 20 minutes I'm running pretty damn hard, I'm usually exhausted after I'm done. (3.1 miles in about 20 minutes). My goal is not fat loss or anything else, just a good meal when I'm done, also how long and what should i have after i have my post running meal?

Thanks,

BlackSheep

Running for 20 minutes is an endurance event.....endurance events burn lots of Glycogen.

It is also a muscular endeavor.......

You also burn electrolytes.

So to me that calls for carbs/fast protein/electrolytes in some form.

Maybe a banana/whey shake blended in milk with some Dex and some Sea salt in it.