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This plan may be helpful for non-professional athletes to be facing a competitive sport for the first time. Quantities are prepared for a 90 kg who trains for two to four hours a day.
BREAKFAST
* 65 grams of cereal with a pint of milk
* Four slices of bread with four tablespoons of jam
* 400 ml orange juice
After training
* A sweet roll
* A yogurt
* Average fruit
* A sports drink (more…)
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