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.
âTheyâre the two key things your body needsâand right after you work out is when your blood circulates best.â If your main goal is to build muscle, try to eat at least 30 grams of protein and 30 to 35 grams of carbs within about 15 minutes of your workout.