6am- Breakfast Low amoroso oatmeal-banana in biscuit if desired, or accession allotment of fruit. 20-30 gram protein agitate with 1 tablespoon beat berry and 5 grams of glutamine. 1 cup of milk- or aloof accomplish the agitate with milk. A arranged sports multivitamin.
9am-snack 20-40gram protein agitate and a allotment of fruit.
12pm- cafeteria Loaded sandwich with turkey breast, all vegetables, cheese, and low fat dressing. Try not to eat any chips.
4pm- chaw 20-40 gram protein shake
After workout- protein agitate with glutamine Allotment of bake-apple or aerial glycemic abstract or milk. Creatine 5-10 grams or any added supplement you are cycling.
