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ok grazie, ho modificato leggermente, così dovrebbe essere perfetta per me (con le calorie ci siamo?)
Colazione: 500ml latte ps + 20gr whey + 100gr kellog’s sK classic Spuntino: 100gr pane + crudo e mozzarella / Bresaola / Fesa / Tonno Nat. Pranzo: 150gr pasta / pane / riso + 150gr carne / pesce + 2 cucchiai d’olio d’oliva + 1 pera / pesca 1° Spuntino (1 ora pre WO): 100gr Fesa / Bresaola / Tonno Nat. + 2 pere / pesche (o altri cho a basso IG) 2° Spuntino (post WO):2 banane (o altri cho ad alto IG) + (dopo 10/20 minuti) 30gr. whey Cena: 100 gr riso / legumi + 150/200gr carne/pesce + 2 cucchiai d’olio d’oliva + 1 pera / pesca Prenanna: 150/200gr. fiocchi di latte
riga ma io sapevo ke la banana era a medio basso indice glicemico...mi risulta 50...quindi dopo allenamento avrei messo qualkosa + tipo destrosio maltodestrine o ke so miele uvetta zukkero etc...
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