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How Does a Cross Country Runner Gain Weight?

author image Susan Lundman
Susan Lundman began writing about her passions of cooking, gardening, entertaining and recreation after working for a nonprofit agency, writing grants and researching child development issues. She has written professionally for six years since then. Lundman received her M.A. from Stanford University.
How Does a Cross Country Runner Gain Weight?
Munch on a handful of nuts twice a day to add calories and healthy fat to your diet. Photo Credit Nuts image by Aleksandr from <a href='http://www.fotolia.com'>Fotolia.com</a>

Whether you consult an activity chart or use a complicated formula, you’ll see that cross country runners burn lots of calories during practices and meets. Like any athlete, a runner needs to eat a healthy, balanced diet for strength and stamina while still taking in more calories than the daily recommended amount for active teens or adults. Eat a balanced, high-calorie and healthy diet by beginning first thing in the morning and continuing throughout the day.

Eat Breakfast

Step 1

Add high-calorie extras to your breakfast cereals. Bananas, toasted nuts, raisins or cranberries give you good nutrition and lots of extra calories.

Step 2

How Does a Cross Country Runner Gain Weight?
Drink a glass of juice every morning. Photo Credit orange and orange juice image by Kovac from Fotolia.com

Drink a glass of fruit juice. Choose juices without added sugar or invest in a juicer to make your own orange, pineapple or apple juice.

Step 3

Add a half-cup of fresh fruit to your breakfast. Nutrient-dense cantaloupe during summer and orange segments during winter will wake up your taste buds and add calories.

Step 4

Eat a piece of whole-grain toast spread with peanut butter in addition to your breakfast cereal.

Eat Morning and Afternoon Snacks

Step 1

How Does a Cross Country Runner Gain Weight?
To protect your teeth, chew gum after eating healthy, but sticky, dried fruit. Photo Credit dried mixed fruits image by pdtnc from Fotolia.com

Carry a baggie with nuts and dried fruit in your pocket or purse for a mid-morning snack between classes or during your morning break.

Step 2

Make peanut-butter-and-cracker “sandwiches” in the morning to eat as morning or afternoon snacks.

Step 3

Carry portable cheese sticks or power bars for snacking.

Step 4

Buy single-serving energy gel packs to eat before running; these give you quick energy and easily accessible carbohydrates.

Step 5

Eat snacks and drink energy drinks immediately after running. Cross country coach Jim Garrissere explains that these are particularly important for replenishing electrolytes.

Eat a High-Calorie Dinner

Step 1

How Does a Cross Country Runner Gain Weight?
Add beans to soups, stews and salads. Photo Credit kidney beans image by cherie from Fotolia.com

Eat complex carbohydrates such as brown rice, whole-grain pasta and beans for calorie-dense dinners, the Every Diet website instructs.

Step 2

Eat high-calorie fish, such as salmon and tuna.

Step 3

Add extra ingredients to foods you already eat. Add cheese on top of casseroles, soups and eggs. Or add avocado slices, nuts or beans to salads.

Step 4

Eat dessert after dinner. Consume healthy desserts such as yogurt and fruit pies; Garrissere recommends a smoothie made with yogurt, fruit, honey and flaxseed oil with dinner or as a snack.

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