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Mi alleno 3 giorni a settimana per 1 ora e mezza circa(sono in periodo di massa)e volevo sapere quando integrare amminoacidi,whey e creatina monoidrato nell'arco della giornata.Non seguo una dieta ben precisa ma mangio al meglio (albume,tacchino,bresaola,pollo,pesce verdure ecc. )
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