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Ho il seguente dubbio: vado in palestra dalle 18e30 alle 20, faccio merenda con pane integrale e affettati e fiocchi di latte per le 16e30 e poi 25g di whey per le 18. Arrivo a casa per le 20e30 e ceno. Nella cena meglio solo carboidrati ad alto indice glicemico (150g di riso) o un misto (50g di pane bianco e una banana e 60g di pasta integrale) oltre ovviamente ad una fonte solida di proteine e verdura?
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