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.


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The "Gracie Diet" is a method of eating developed during 65 years of research and first-hand use by Grand Master Carlos Gracie. Based on common sense and the proper combining of foods, it's the secret of success for the largest family of athletes in the world.

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