Pre workout meal 4: at least 30 minutes before

Postentreno food 6
- 10 grams of Glutamine + BCAA powder
- Shake with 45 gr. protein (preferably isolated from serum)
+ Tablespoon honey
- 30 gr. dextrose or Vitargo or amylopectin or 1 banana

Food 7
- 300 gr. fish
- The one you want, little seasoned mixed salad.
Example 2: To train evening

Meal 1:
- Tortilla 7 + 1 whole egg whites
- 1-2 rusks of bread or wholemeal toast 50 gr. with olive oil

Meal 2:
- 150 stuffed turkey breast
- Can natural tuna
- Yogurt skimmed or apple or pineapple
- 20 g of nuts

Meal 3:
- 300 gr. vegetables (mixed salad) or cooked MEGATROPIN and spiced vegetables
- 250 gr. beef, turkey or tuna or hake fillets etc.

Pre workout meal 4: at least 30 minutes before
- 10 g. BCCA + glutamine + 5 g. creatine
- 50 gr. rice
- 40 gr. whey protein powder + milk 20 gr.
- Black coffee (optional)

TRAINING

Post workout meal 5:
- 10 gr. BCAA + Glutamine + 5 GR. Creatine
- Shake whey protein isolate 50 gr. + Cornstarch 50 gr.