Hello again, Sundays i have my longest workout (about 2 -3 hours running and biking), i breakfast a smoothie ( ej. Melon, Raw oat an honey) 1 hour before starting, is it OK to eat something in the middle – end of the workout to recovery even if there is less than 4.5 hours after the breakfast? … if i can what is the best food to eat…. Thank´s….
Do not eat anything in between meals, only water or coconut water.