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.
But for high-intensity and muscle-training workouts especially, eating or drinking a sufficient amount of protein after exercise can help build muscle. In the end, Arent said, a lot of people are messing this up. Here's what he told us when we asked him what people should do for a recovery drink: Honestly, for most people, 20 grams of protein. They can mix it with carbs, or not. If they did a real hard workout I would recommend mixing it with carbohydrates.