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I run about 40 - 50 miles a week and do a set of press ups (30/40) every day but no weights or any other type of exercise. I mainly want to improve my running times (5k 10K and HM) but I'd also like to maintain a bit more muscle mass on my upper body (for vanity's sake). I find that all the running I do is great for getting rid of body fat but I think I've also lost a fair bit of muscle mass. I eat an average diet - cereal for breakfast, sandwich for lunch, meat potatoes and veggies for dinner with a couple of bananas or nuts for snacks (and a LOT of coffee), and occasionally some junk food like crisps, chocolate etc. My weight is currently stable (BMI 20.9) so I think I'm getting enough calories. Would protein shakes after long runs improve my performance in races and would it help me retain muscle mass on upper body?
Thanks for any advice.