Preheat the oven to 350 degrees. Wash the potatoes and place them directly on the oven baking rack. Bake for 45 to 60 minutes, until very tender when pierced with a skewer.
For a 125-pound runner: 63 grams of carbs, 21 grams of protein in a 3:1 ratio. 63 grams of carbs, 16 grams of protein in a 4:1 ratio. And when in doubt, just remember the 30/30 Rule: eat less than 30 grams of protein in less than 30 minutes after a run. Eat right and perform better. Find a nutrition plan for you.
- One protein shake (36 g) after workout and another at night. That's *at least* (29 + 22 + 38 + 26 + 2*36 =) 187 grams of protein, not even counting the protein in the rice, veggies, oat, etc. If you're interested in reading more: What you need to know about vegan protein.