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.
Meaning, theyâd need to eat between 90-126 grams of protein per day in this example. And a 180lb person who DOES work out and IS trying to build muscle or lose fat would do 180 x 0.8-1.5 and get 144-270.