wolfe

so here is my situation, im 14 male and about 95 pounds. now i need to gain weight for soccer, but here is my problem i run cross country and track, and i am a star runner at both. i have a much better shot at getting a full ride on cross country and track than soccer. i will be playing soccer for 4 more years, and having the option of playing in college would be nice. now i cant gain 2 much weight because of my running, i would like info on protein shakes, never tried them, i heard you can react bad to them, is this true? and how can i bulk up without effecting my running. (i eat a lot of food but im constantly doing sports so i can't gain.