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visto ke ceno dopo 45-60min dopo l'allenamento,fino ad ora nn ho mai fatto lo spuntino post wo,ora vorrei kiedervi 1 cosa,
se dopo l'allenamento vorrei integrare con creatina e carbo ad alto ig,dovrei ridurre i grammi dei carbo a cena,tanti quanti ne ho assunti nel post wo?
fai il post wo con crea e destrosio(vedi tu quanto...dai 30 ai 70gr,poi dipende anche quanta crea usi),a cena fai carbo a medio-basso ig
se ad esempio prima a cena mangiavi 80gr di carbo a questi sottrai quelli del post wo,poi e' ovvio che dipende tutto dalla quantita' di carbo che vuoi consumare
se post w.o. si..il pasto deve essere ricco di carboidrati a medio basso i.g.
se nn ti sei allenato li tieni moderatamente bassi...sempre mediobasso i.g.
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