[chatmasta]

I ran track in college and the most critical rule we followed was that after a workout, you have 45 minutes to get your protein intake. This promotes optimal muscle recovery. At the time we would drink a supplement called Endurox with a 4:1 carbs:protein ratio immediately after workout. It was great because we didn't get to dinner until about 90-120 minutes after workout.

Now that I graduated and no longer compete, I keep it simple. I usually run about six miles with a stop in the middle to do body weight workouts at a calisthenics park (pull-ups, dips, push-ups, l sits, etc). When I get back, I drink a chocolate milk immediately to hold me over while I shower and prepare a more substantial meal. Chocolate milk is a great source of protein. For the meal, I usually have some combination of chicken, pasta, salad and vegetables.

Other than that, the only hard rule I follow is to eat breakfast every day, usually scrambled eggs with cheese. And some fruit throughout the rest of the day.

On days when I don't exercise, I usually eat similar foods but in smaller quantities. I basically just listen to my body and if I'm hungry, I eat more. If I'm not, I eat less.