diet for running

Question
I just started to run 30 minutes everyday to boost stamina
loose flab, tone the body and get ultra fit. But i want to
gain more muscle mass and muscle strength, i'm not the type
that gets muscle definition easily either and i easily put
on weight around my mid section. Can you recommend me a
good, not so complex diet please and also are there any
other activities you'd recommend to combine with running,
like weight training, yoga etc.?Thanks

Answer
Hi Diyani
There is no magic diet.The most important thing is it should be well balanced.For breakfast having a nice quality bowl of cereal like quaker oat meal with some low fat milk or soy milk.You can spice it up with additional quality nutrients with walnuts,almonds,raisins,wheat germ,banana's etc.There are many good cereals on the market.This is what i eat every morning.Keep it simple.Lunch could be some brown rice a good source of protein like chicken,turkey,salmon,etc.Vegetables such as broccoli,cauliflower,spinach.Dinner is pretty much the same.Protein,carbohydrate,vegetables,olive oil.You can experiment with many different lunches and dinners and breakfast but they all have a common trait as you see.QUALITY nutrition.Any questions on this let me know.Supplementing your running with a up right stationary bike workouts a few times a week is a really great way to maintain your bodies muscular skeleton system and alignment and tracking.It will also strengthen many of the muscles used in running and give your body a nice break from the pounding from time to time.I have used the  bike for my athletes for years including the elite level runners.I hope this gives you a little focus,but if you have any questions just get in touch Diyani.

All the best

John