Runner's World publishes a couple books about running and nutrition that you may find of use: Runner's World Performance Nutrition for Runners and Runner's World Runner's Diet.  (They also have books about marathoning and women's running and about pretty much every aspect of running you can possibly imagine.)  You can find the books on Amazon or you may want to check www.rodalestore.com (the publishing house that publishes the Runner's World books and also many other fitness and nutrition titles).

A good rule of thumb for protein intake is about 1 to 1.5 g. of protein per pound of body wheight.  Of course try to choose proteins that are low in fat-like grilled chicken breast, grilled low-fat fish, canned tuna is great also!  But if you are running a lot, don't forget the value of good for you fats-olive oil, nuts, avacados.  The most important thing to remember is that no food is "off limit".  You can have your cake and eat it too!  Just not too much.  Hope this helps a little bit, but reading books, magazines and other peoples posts if a great way to learn as well.  Good luck with your training/eating and life in general.  

Aloha Nancy,

I just started back into running about 3 weeks ago. I live in Kauai and have great trails to walk / run . . . . I also, like so many others need to lose some weight. I am49years old, 5-9 and weigh 178. When I gain weight, it is all over, but. . . .  I would like to get back down to about 145-150. I have always been active and sports oriented. I am trying to eat healthy but, I have been so worried about eating less carbs and not so much protein...I eat lots of fruits and veggies . . .  when I do work out, I feel weak and my legs are heavy. I rarely eat red meat, mostly fish, chicken and turkey. What is good to eat prior to working out and how long before should I eat?

I generally run / walk 2 miles (running more than walking now) then I go swimming in the ocean after. I find that after I am hungry and crave salty foods. Is that unusual? Anything that you can offer would be great....I saw your book and will be looking for that in the book store here on Island.

Mahalo, Dars