I have been working hard to get in shape for cross country season all summer long. The season starts next week, and my leg muscles are constantly sore now. (even after a day off) My brother told me that I burned my muscles out, b/c i failed to vary my runs, but just pushed hard every day of the week. (i did take a day off tho) He also said that i increased my mileage over the summer way too quickly. I have also lost around 15 ibs this summer which is not good, because i was already extremely skinny before this, and am now very under weight on the weight graph thing. Does any one have any advice for how i can quickly recover my muscles while staying in shape, and the best foods to eat for muscle recovery also... maybe some nutritional supplement advice, or good tasting shakes. I would also like to know what i need in particular to recover (carbs, protein, or what?
I recently bought a twoaday chewable multivitamin, but haven't started taking it yet
also drinking 1 Ensure daily

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