I have great luck with protein shake before bed. I have heard your body is working off your food all night and about half way in the night the good stuff is metabolized. If you add extra protein, your body will be able to process it and stay in its anabolic state. Breakfast is easy. Eat oatmeal before you run and let the slow processing grain fuel your body during your run. Replenish your body after your run with milk or chocolate milk. Milk is extremely higher in potassium and other electrolytes than say a sports drink. This is my routine. I think it works for me. I haven't had any problems. I'll be watching thread for better ideas. Good luck.