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.
In general, the longer and harder you train, the more protein you should consume: On rest days, target 0.8-1.0 grams/kg/day. If you train <1 hour, target 1.0-1.2 grams/kg/day. If you train 1-2 hours, target 1.2-1.4 grams/kg/day. If you train 2-4 hours, target 1.4-1.7 grams/kg/day.