think i'm not consuming the correct ratio of protein? i've always kept it at 0.8g/1lb. but I think I should be upping it a bit more, I notice my muscles recover quicker when I up the ratio to 0.9g or 1g. so thats my plan for things to try next. I also think I need to be doing more cardio, still working on that, considering a running machine. I would like to actually run on the roads but with social anxiety I am a bit hesitant with this. gonna pick up some running shoes. took this quiz thing;
Shoe Advisor | Runner's World & Running Times

from that i've found out I am somewhere between flat and medium arch, motion mechanics? not sure on that. but I am pretty sure I am a forefoot strike. I never knew getting running trainers was so complicated! fortunately the sports store near to me has a sale on and have absolutely loads.