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io quando non integravo mangiavo una frittata magra di uova + pane integrale della mulino bianco + marmellata con pectina.... oppure toast con prosiutto crudo sgrassato....
per "l'appena sveglio" farei miele+whey, per poi passare dopo un oretta alla colazione completa con albumi e pane segale/integrale o comunque pro,carbi e una piccola quantità di fats.
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