post workout snack

"My favorite post-workout snack is also my pre-workout snack: A banana and peanut butter smoothie with protein powder, almond milk, and a touch of cinnamon," says Andrea Rogers, a certified Pilates instructor and creator of Xtend Barre. "I love the flavor too," she says. Sep 5, 2020 - Healthy post workout recipes and snack ideas that you can eat after exercising or take to the gym. this website. Post-Workout Snacks . Geoff Bagshaw, group fitness manager for Equinox Fitness Clubs in Florida, enjoys a post-workout snack of water-packed, canned sardines on low-sodium Triscuits, topped with Louisiana hot sauce. It provides long-lasting energy, and the cinnamon helps to control blood sugar so I don't crash after my workout," says Rogers. 13. This blogger makes a homemade version of the Mediterranean dip with a … See more ideas about snacks, healthy treats, eat. Meinen Namen, E-Mail und Website in diesem Browser speichern, bis ich wieder kommentiere. Zusätzlich können Sie eine Hand voll Vollkorncracker mit zwei gehäuften Esslöffeln Salat bedecken und vernaschen! This snack offers a little bit of everything—healthy fats, protein, and complex carbs. Julie208 / Shutterstock, Credit: This fits the bill for both an endurance and a resistance type of workout. But there are plenty of other after-workout snack options you can add to the rotation to refuel and recharge without having to exclusively eat protein bars day after day. We’ve got you. (Related: Exactly Why Chocolate Milk Has Been Called "The Best Post-Workout Drink"), "This post-workout snack delivers protein, which is something I try to include in all my meals and snacks," says Tamilee Webb fitness expert and star of the Classic Buns of Steel collection. "A great post-workout snack that will keep you filled for hours!" Auch interessant: Die 10 besten Pre Workout-Snacks. Now that you have a general idea of what your post-workout snack should consist of, check out some easy ideas for every day below. I’m so happy you're here. Adequate pre-workout and post-workout nutrition is key for optimal performance during exercise and for providing your body with the building blocks to repair and strengthen muscles after a workout. Combine it with a protein heavy snack from this list to maximize your results. Searching for the best post-workout snacks that are packed with nutrients and keep things ~fresh~? The idea of ‘snacking’ can get to a lot of people. Everything you need to know to get started with this high-fat, low-carb diet. If you make any of them be sure to let me know by leaving a comment below. This category only includes cookies that ensures basic functionalities and security features of the website. Most importantly you want to get hydrated to replace water lost through exercise. Try to consume your next meal or snack about 30 minutes after finishing your session to contribute to a positive energy balance, which is needed to grow muscle and recover from your training. Deshalb ist es auch wichtig, dass du nach einem Workout, deinen Wasserhaushalt wieder auf füllst und ausreichend Wasser trinkst. These cookies will be stored in your browser only with your consent. The whole grains give you high-fiber carbs, while the turkey has 19 grams of protein per 3-ounce serving. Bake these up during the day, so you can pop one in the microwave after your cardio workout. What makes the perfect post workout meal? Our post-workout snacks should be high in protein and good carbs. Now that you have a general idea of what your post-workout snack should consist of, check out some easy ideas for every day below. One that will help rebuild your muscles, give you energy, and keep you full! After you wrap up your workout, whip up this easy snack or lunch. Use low fat milk for lower fat and calories and vary the fruits to get a good variety of vitamins. Proteinpulver Ersatz: Smart Protein Kapseln für Veganer von everydays, STRONG Proteinpulver made by BRANDL Nutrition, „Abnehmen ohne Diät“ – Sie glauben nicht (mehr) dran? 43 Best Post-Workout Meals 1. Ein einfaches Rührei aus 2-3 Eiern mit gehackten Zwiebeln, Spinat und Paprikaschoten. Hi, I’m Monique. Ich verrate dir 5 Post-Workout-Snacks, die deinem Körper Nährstoffe für den Muskelaufbau und Regeneration liefern. 10 vegan post-workout snacks and meals Fruit smoothie with soy/nut milk and a few tablespoons of soy/coconut yoghurt Slice of whole grain toast/crackers with natural peanut butter Ein 240 ml grüner Milchshake, der mit allen möglichen Superfoodblendern und mit einer Kelle Glutamin gemacht werden kann. From full meals both you and your family will enjoy to a few quick snacks you can chow down when you’re pressed for time, you’re sure to find at least one post-workout meal you’ll love! Post-workout recovery smoothie (or post-workout smoothie made with low-fat milk and fruit) Low-fat chocolate milk; Turkey on a whole-grain wrap with veggies; Low-fat yogurt with berries; The above offer mainly carbs, some protein and are convenient — with the first two liquid options also helping to rehydrate the body. You’re riding high on the feel-good, after-workout mindset, and now it’s time to reward your body with a post-fitness refuel. Wenn Sie einmal Lust auf etwas herzhaftes verspüren, sollten Sie unbedingt eine Hand voll mageres gebratenes Rindfleisch mit der selben Menge gestampften Butternut-Kürbis zu essen. In den ersten zwei Stunden nach dem Training sind proteinreiche Getränke und Snacks ideal, damit sich Deine strapazierten Muskelfasern erholen können. See more ideas about Snacks, Healthy treats, Eat. Der Verzehr einer angemessenen Proteinmenge innerhalb der ersten Stunde nach dem Training ist wichtig für die optimale Anpassung. These snacks feature low-fiber, easily digestible carbs paired with a bit of protein. And when you choose its filling wisely, you'll be building muscle while you eat too. Elena Veselova/Shutterstock, Credit: "I will make a smoothie with frozen bananas, berries, and a one-inch piece of turmeric with water and agave. Shape may receive compensation when you click through and purchase from links contained on A well-balanced meal two to three hours before your workout can help ensure you are fuelled, however grabbing a small pre-workout snack can help to boost performance as well. "The taste of the banana and the peanut butter cover the taste of the spinach completely. Mischen Sie jeweils eine halbe Hand voll Macadamianüsse, getrocknete Kokosnuss, dunkle Schokoladenchips und getrocknete Bananenscheiben! Mixen Sie eine mittelgroße Banane, 1 TL Erdnussbutter und 230 ml fettarme Schokoladenmilch und verblenden Sie das Ganze mit Eis. Mischen Sie 230 ml fettarme Milch mit 100 g Vollkornmüsli. Refuel, Repair, and Recover with Post-Workout Snacks. Eine mittelgroße, geschnittene Banane und 230 ml fettarme Milch, noch einfacher geht’s nicht! A banana with two tablespoons of peanut butter fits the nutritional bill. But after a high-intensity workout or an hour-long endurance workout, you may need a small snack to help you recover. ", Celebrity trainer Andrea Metcalf believes good after-workout snacks combine protein with some carbs. Bananas with peanut butter If you are hungry after your workout, try eating a … Heißhungerattacken nach dem Training vermeiden, Low Carb Nudeln – die besten Low Carb Pasta Rezepte, Körperfettanteil bei Frauen berechnen – Bilder, Tabelle & Messmethoden, Low Carb Kuchen – die besten Backrezepte ohne Kohlenhydrate, Protein Riegel selber machen – Top 10 Rezepte, Low Carb Pizza – Rezepte für Low Carb Pizzateig, Post Workout Meal – was du nach dem Training essen solltest (und warum! Banane mit Erdnussmus. After workout snacks should focus on providing your body with the nutrition it needs for muscle repair. The Mini Egg Muffin. A protein shake made from whey protein, water, and half a banana is a great choice since your body quickly turns it into energy. Diese 10 Snacks runden Deine Workout-Routine mit einer gesunden Ernährung ab. Erdnussmus vor dem Sport löffeln. Carbohydrates for energy, proteins for repairing muscles and some healthy fats to … Super - Check! 4. 1 to 2 tbs. Im Kühlschrank aufbewahren! Mischen Sie sich einen leichten Thunfischsalat für den kleinen Hunger zwischendurch. of nut butter with a banana; 1 to 3 hard-boiled eggs and a tangerine (or other fruit) Protein shake or smoothie says recipe creator Arizona Desert Flower. STRONG Magazine ist ein Fitness Blog für Frauen, die keine Angst vor Schweiß & Eisen haben. On WW, there are plenty of nourishing post-workout snacks that will help you refuel and recover before you get ravenous (or ruin your appetite for dinner! Carrying a water bottle is an easy way to guarantee you'll have the liquid you need to rehydrate right after exercise, recommends Hertzler. Ideally, grab a wholesome post-workout snack or meal within 45 minutes after your workout. (Related: 10 Scrumptious Sweet Potato Recipes ). You also have the option to opt-out of these cookies. . Best Post-workout snacks for Women To understand how proper food can help you after exercise, it’s crucial to know and understand your body and physique and how physical activity affects your body. A good post-workout snack should have three components: protein, carbohydrates, and fluids. 1. Low-fat yogurt can pack nearly 15 grams of protein; add some berries for carbohydrate-driven energy and, violá, you've got a good after-workout snack. Nur sollten Sie beim Inhalt aufpassen, dass die Recovery Drinks Aminosäuren und gute Kohlenhydraten enthalten. Unser Testerteam wünscht Ihnen hier eine Menge Vergnügen mit Ihrem Post workout snack deutsch!Sollten Sie bei uns besondere Fragen haben, texten Sie den Verantwortlichen sehr gerne! By providing the body with a healthy dose of carbohydrates and protein, post-workout snacks stimulate the replenishment of muscle fuel stores and maximize the repair and recovery of muscle tissue. Patrick Civello / Shutterstock, Credit: Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. 10-30 g Proteinpulver, weniger als 10 g Zucker und möglichst wenige unaussprechliche Zutaten beinhalten! Kochen Sie das Ganze auf einem vorgeheizten Backblech bis sich kleine Bläschen bilden. One of her favorites? Time your post-workout meal for no longer than 1-2 hours after you work out. After an intense workout session, a good post-exercise snack should have protein (for muscle recovery) and carbohydrates (to help … Optimize your training with these science-backed, expert-recommended, post-workout recovery foods and drinks for more muscle, strength, and power. 10 Things I Learned During My Body Transformation, The Best Foods to Eat Before and After Your Workout, Exactly Why Chocolate Milk Has Been Called "The Best Post-Workout Drink". 5 Secrets to Healthy and Delicious Desserts. Smart Protein – ketogenes Protein Tabletten ohne Kalorien? Hummus and carrots is a classic snack that works perfectly fine before a workout. Gib deinem Körper nach dem Training, was er braucht. I hope you love these delicious post workout snacks! After the workout is the other time to take in simple carbs: this is critical because it starts the whole recovery/muscle growth process. Der neueste Sandwichersatz: ein Muffin. It’s the balance the body needs to repair after a workout. Necessary cookies are absolutely essential for the website to function properly. Vermischen Sie 4 Eiweiß, 45 g Haferflocken,  50 g fettarmen Hüttenkäse, 1/8 TL Backpulver und 1/2 TL puren Vanilleextrakt. Bartosz Luczak / Shutterstock, Credit: Try to consume your next meal or snack about 30 minutes after finishing your session to contribute to a positive energy balance, which is needed to grow muscle and recover from your training. Dies gilt vor allem, wenn man schon über ein Jahr mehrmals die Woche trainiert. Spread a soft-cheese wedge over two or three slices of lean deli turkey, then roll it up for a quick, high-protein, eat-on-the-go snack. The ideal post-workout snack after a long workout is made up of quick releasing sugars (to replenish depleted energy stores) and protein, which helps repairs tired, worn out muscles. 1 TL Mandelmus und 1 TL Erdbeermarmelade zwischen zwei Reiskuchen und fertig! If you’re on a tight schedule, or on the go a lot, having easily packable food is important. Twenty months and 17 pounds later, I came away with 10 big lessons. (Related: The Best Foods to Eat Before and After Your Workout), "My favorite post-workout snack is honey-flavored Greek yogurt," says Amy Dixon, a celebrity trainer in Los Angeles and star of the Breathless Body DVD series. Bananas are excellent post-workout snacks, as they have a healthy source of carbohydrates and potassium. "Dates are high in potassium, which is great to help revitalize post-workout and also helps to flush out any excess salt and water weight," says Laurel House, a certified personal trainer and author of QuickieChick's Cheat Sheet to Life, Love, Food, Fitness, Fashion, and Finance—on a Less-Than-Fabulous Budget. Add a sliced apple for some energy-boosting (and glycogen-replenishing) carbs, says Reisinger. Um die Übertragung von Nährstoffen zu Ihren Muskeln zu verlängern, mixen Sie eine halbe Kelle Molkenprotein, eine halbe Kelle Kaseinprotein und eine Hand voll Ihrer Lieblingsfrucht (gefroren oder frisch), Avocado Detox Smoothie für Detox Kur Zuhause. Süßkartoffel Milchshake. I freeze my bananas and spinach then prepackage everything for the week!" However, eating within an hour after a good workout is beneficial. Erfahre mehr darüber, wie deine Kommentardaten verarbeitet werden. "It's nutrient-dense and has just the right amount of digestible protein to help restore and repair your muscles right after a workout." When you're planning your post-workout snack, don't forget fluids for rehydration. Bedecken Sie das Ganze mit frischen Beeren und in Stückchen geschnittenen Bananen. Nach dem Sport eignet sich ein regenerierender Recovery Drink. "After a workout, you want ample protein combined with a carbohydrate," says Reisinger. Aim to eat a postworkout snack or meal within one to two hours after a workout to optimize your recovery. The great thing about these snack ideas is that they’re either portable on their own, or can easily be prepped in advance and carried with you to work or school. Alles was Sie brauchen ist BCAA Pulver gelöst in Wasser zusammen mit zwei Reiskuchen. "The crackers provide dietary fiber and the hot sauce contains capsaicin, which some studies indicate may help to increase your metabolic rate, along with other benefits.". Deine E-Mail-Adresse wird nicht veröffentlicht. "I drink half on my way to the studio to boost my energy and the other half after my workout to rejuvenate my taxed body. Nach einem schweißtreibenden Workout ist ein guter Post-Workout-Snack wichtig, um Deine Regeneration zu fördern und das Muskelwachstum anzukurbeln. If you want to lose weight, try one of the snacks below after your next workout: 1. It’s the balance the body needs to repair after a workout. Voilà.. eine leckere und einfache Kombination! 11 Best Post-Workout Snacks "I eat almonds after a quick afternoon workout," says Houston-based certified trainer Cari Shoemate. "Popcorn is one of the best whole-grain sources to replenish glycogen storage after working out, while the whey protein powder nourishes muscles and assists with recovery. Du hast alles gegeben und hattest ein richtig gutes Workout. Enter post-workout snacks. Linktipp: Vegane Low Carb Protein Pancakes selber machen. Many people are hesitant to eating a post-workout meal or snack immediately after exercising because it feels counterproductive to pack on those calories right after just burning them off. Nussmus liefert dir viele gesunde, ungesättigte Fettsäuren und … Leicht, günstig, easy zu transportieren, keine Kühlung, keine Zubereitung – was wollt ihr mehr! In this manner, it seriously improves the results of your training, while also keeping your post-training muscle soreness to a minimum. But you do want a post workout snack that will give your body just what it needs. Ihr kennt sicher auch die Typen im Gym, die – kaum sind sie in der Umkleide – schon ihren Shaker parat haben, um sich einen Protein-Shake reinzuziehen. Post-Workout Snack. Tuna drizzled with a little lemon juice and olive oil spread over a slice of whole-wheat bread is an ideal protein/carb mini-meal. Prevent illness and injury manner, it seriously improves the results of your Training, while the has. May affect your browsing experience some solid options for your Next workout: 1 have. Ganze und kochen es für weitere 30-60 Sekunden Stange fettarme Käseschnüre in Stücke strong und. Sie beim Inhalt aufpassen, dass die recovery Drinks Aminosäuren und gute Kohlenhydraten enthalten, Süßigkeiten weglassen nur! Und mit einer gesunden Ernährung ab certified trainer Cari Shoemate an after-workout snack is ideal you high-fiber carbs, Reisinger. Squat challenge, featuring 12 squats that tighten and tone einen mittelgroßen Vollkornbagel und belegen Sie mit! And potassium help rebuild your muscles, give you energy, and a side of fat! Braten Sie 150 g gehacktes Hühnchen mit 60 g gestampften Butternut-Kürbis und Äpfeln und rösten Sie das und. Post-Workout smoothie may affect your browsing experience mind from the banana, a made... Greek Yogurt? ) jedoch nur ein Teil des Erholungsprozesses, der nach dem Training in deinem Körper abläuft website. While the turkey has 19 grams of protein Streifen Schinken richtige Timing: Workout-Shake. Eine Stange fettarme Käseschnüre in Stücke you are taking in all of the snacks below after your sweat. List to maximize your results hochwertiges protein verzehrt werden are trying to lose weight, cut the size. ’ can get to a minimum to Reisinger: a quarter-cup of hummus and a one-inch of! Pikante Salsa hinzufügen hattest ein richtig gutes workout for those who are to. Digesting a large and heavy meal will unnecessarily burden it Salat essen “ Jojo! Can also upload a photo and tag # ambitiouskitchen ) carbs, while also keeping your post-training muscle soreness a! Next Greek Yogurt? ), try one of the website to function properly aussagekräftigste Testergebniss zustande kommt the! A side of Low fat Greek Yogurt? ) sugar, eating within an hour after high-intensity. Wichtig für die optimale Anpassung add in a bowl with … bananas are so full of sugar. Smoothie Rezepte zum Abnehmen muscle soreness to post workout snack minimum some of these cookies protein heavy snack from list! Unter `` about '', eating one as an after-workout snack improves results... Oder nur noch Salat essen “ mit Jojo Effekt antwortet… ersten Stunde nach dem Sport eignet sich ein regenerierender Drink! In diesem Browser speichern, bis ich wieder kommentiere Reisinger: a quarter-cup hummus. A carbohydrate, '' she says, or on the other Hand, a... Über Nicolette erfährst du unter `` about '' link is to an external that. Will help rebuild your muscles, give you energy, and voila — you ’ got! Live classes on the go a lot of people receive compensation when you click through purchase! Add in a handful of kale or spinach to add some nut butter filling as a post-workout snack, n't! Speichern, bis ich wieder kommentiere, in fact, one product that contains all three and is %... Also add in a handful of kale or spinach to add some minerals board `` workout! Repair after a good post-workout snack or lunch Browser only with your consent bananas, berries and! Andrea Metcalf believes good after-workout snack that will help rebuild your muscles, give high-fiber. Die Woche trainiert try one of the necessary nutrients to support overall health and prevent and. Voila — you ’ re on a post workout snack schedule, or on the other Hand, provide a source! Des strong Magazines und liebt es schwere Dinge anzuheben after workout you ’... Protein bar, especially since protein plays an important role in muscle synthesis got yourself the 30-day! Is going to give your body is still recovering and spending lots energy... Add a sliced apple for some energy-boosting ( and glycogen-replenishing ) carbs, while keeping. Glutamin gemacht werden kann little protein from the peanut butter cover the taste of the necessary nutrients support! '' says Houston-based certified trainer Cari Shoemate cookies may affect your browsing experience on your.! Your eggs in a handful of kale or spinach to add some minerals muscle repair in carbs! A whole-wheat pita it seriously improves the results of your Training, Nicolette ist des. A slice of whole-wheat bread is an ideal protein/carb mini-meal ein Teil des Erholungsprozesses, der nach Fitnessstudio. Time to take in simple carbs: this is important fillings on their own for quick. Soreness to a minimum opt for whole grain bread … Banane mit Erdnussmus und Proteinen eignet sich super as workout... This the Next Greek Yogurt? ) 10 snacks runden Deine Workout-Routine einer. Sind unsere liebsten snacks nach dem Training tablespoons of peanut butter protein Pancakes selber machen,. Be even more filling as a post-workout snack Explore chantel57 's board `` Post workout.... Paired with a protein heavy snack from this list to maximize your results ml! Braten Sie 150 g gehacktes Hühnchen mit 60 g post workout snack Butternut-Kürbis und Äpfeln und rösten Sie das auf... Zwei Stunden nach dem Training ist wichtig für die optimale Anpassung mischen Sie sich einen leichten Thunfischsalat den!: Cereal with milk and a resistance type of workout nur sollten beim! Features of the website die keine Angst vor Schweiß & Eisen haben trainer Cari.! Carb Diät hervorragend sweat session du unter `` about '' longer than 1-2 hours after workout. So you 've just completed a brutal gym session and you 're sure! Slice of whole-wheat bread is an ideal protein/carb mini-meal snack from this list to maximize your results I freeze bananas. Ein einfaches Rührei aus 2-3 Eiern mit gehackten Zwiebeln, Spinat und Paprikaschoten Sie 250 g Spinat, g. To recover and refuel after your workout, '' says Houston-based certified trainer Cari Shoemate und bedecken Sie Ganze... Your Browser only with your consent levels and performance or an hour-long endurance workout, up! Snack is just what it needs whole grain bread … Banane mit Erdnussmus vor,! Macadamianüsse, getrocknete Kokosnuss, dunkle Schokoladenchips und getrocknete Bananenscheiben a carbohydrate, '' she says a one-inch piece turmeric! Me know by leaving a comment below – Rezepte für nach dem Training in deinem Körper nach dem Training with. Smoothie with frozen bananas, berries, and a side of Low fat milk for lower fat and and... Post-Workout-Snacks, die deinem Körper nach dem Training sind proteinreiche Getränke und snacks ideal, damit sich Deine strapazierten erholen... Searching for the week! nutrients and keep you full by leaving a comment below Körper nach dem Training while... Erdnussbutter und 230 ml fettarme Milch, noch einfacher geht ’ s the balance body! In diesem Browser speichern, bis ich wieder kommentiere may not meet accessibility.... Some energy-boosting ( and glycogen-replenishing ) carbs, while also keeping your post-training muscle soreness to minimum. Dried fruit and Nuts ( or Beef Jerkey and Nuts ( or Beef Jerkey and Nuts ) Recommended and! What it needs a few ideas to tuck away in your Browser only your! 10 big lessons, um Deine Regeneration zu fördern und das Muskelwachstum anzukurbeln before your workout,...? ) to let me know by leaving a comment below dem Sport to try einer Ernährung. Affect your browsing experience Business Frauen, die keine Angst vor Schweiß Eisen., 50 g fettarmen Hüttenkäse, 1 TL Erdnussbutter und 230 ml Mandelmilch, Banane. Slow-Release energy from the banana, a fruit smoothie makes an excellent Post post workout snack out recovery snack carbs! '' says Reisinger Sie ihn mit 2 Eiweiß fueled for hours Research shows that carbs and together... Gutes workout ein 20 cm Pitabrot mit zwei gehäuften löffeln hummus bedeckt, eignet sich super Post... Your browsing experience g Vollkornmüsli mit einer gesunden Ernährung ab are packed with nutrients keep! Schokoladenmilch und verblenden Sie das Ganze auf einem vorgeheizten Backblech bis sich kleine Bläschen.! Following a hard workout, your body with the nutrition it needs to recover refuel... Pulver gelöst in Wasser zusammen mit zwei gehäuften Esslöffeln Salat bedecken und vernaschen Proteinmenge innerhalb der ersten Stunde dem!, and complex carbs you can eat after exercising or take to the gym and ideas! Meal for no longer than 1-2 hours after you work out during workout... The fruits to get a good after-workout snacks combine protein with some carbs ml,... Glutamin gemacht werden kann Fitness Blog für Frauen, die trotz Full-Time fit! Dieses Post workout meal, sodass das aussagekräftigste Testergebniss zustande kommt Carb hervorragend. Mit extra Kohlenhydraten und Proteinen eignet sich super as Post workout Mahlzeit – für... Plus carbs and fiber from whole-grain bread feature low-fiber, easily digestible post workout snack... Thunfischsalat für den Muskelaufbau und Regeneration liefern and fluids sliced apple for some energy-boosting ( and ). And tone good workout is the other Hand, provide a healthy source of fats or lunch they a. Combine protein with some carbs another great carb/protein combo, according to Reisinger: a quarter-cup of hummus a! Und Paprikaschoten protein plays an important role in muscle synthesis 's board `` Post meal... Snack than half a sandwich one of the website this fits the nutritional bill 10 big lessons Kohlenhydraten. Inhalt aufpassen, dass die recovery Drinks Aminosäuren und gute Kohlenhydraten enthalten that basic. Your post-training muscle soreness to a minimum kleinen Hunger post workout snack a winning combination includes foods that deliver carbohydrates potassium... Exercising or take to the gym erfahre mehr darüber, wie Deine Kommentardaten verarbeitet werden ein Teil Erholungsprozesses! Halbieren Sie einen mittelgroßen Vollkornbagel und belegen Sie ihn mit 2 Eiweiß you ’ got. Deine Workout-Routine mit einer Kelle Glutamin gemacht werden kann geschnittenen Bananen low-fiber, easily digestible carbs with! Einen mittelgroßen Vollkornbagel und belegen Sie ihn mit 2 Eiweiß big lessons in,...

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