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.
I consume around 300 grams protein per day and it is working well with my weight training/body building program. I eat 6 meals per day and shoot for 40-50 grams of protein per each meal. On my work out days, I consume around 150-200 grams of carbs and on my non-work out days I drop the carbs to around 100 grams.