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@adaraa_8.9: بوبوبو ءوف قادحهه 😜🤘🏻+اعرف ماراح يجيب تفاعل بس هيج نشرته 🙂👍🏻 فاديمه_كوتشاري #اردم_زينب #الايسفاد #isfad #زينب_اتلجان #هاذا_البحر_سوف_يفيض

هـيـلـيـن/𝐻𝑒𝑙𝑒𝑛 .
هـيـلـيـن/𝐻𝑒𝑙𝑒𝑛 .
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Region: IQ
Sunday 05 April 2026 10:13:54 GMT
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ls6l7
𝐀 𝐛 𝐬 :
❤️❤️❤️
2026-04-05 11:10:28
1
hf_l34
شَ :
💗💗💗
2026-04-05 11:13:34
1
yeralti_now0
Ha Jar🦢 :
😍😍😍
2026-04-05 12:02:28
1
yeralti_now0
Ha Jar🦢 :
❤️❤️❤️
2026-04-05 12:02:29
1
fa_7_14
مستخدم :
❣️❣️❣️
2026-04-05 13:58:17
1
mziri.687
𝓝𝓸𝓷𝓮𝓮 :
❤️❤️❤️
2026-04-05 15:33:54
1
h01i_
B :
💋💋
2026-04-06 03:51:53
1
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Marathon Runner Snacks Meal Plan 🏃‍♀️⚡️ Snackable meals to fuel long runs: carb-forward, gut-friendly, and salt-savvy. Breakfast 🥣 Pre-Run Banana Oat PB Bowl (5-Ingredient) Ingredients: rolled oats · milk or almond milk · 1 ripe banana · peanut butter · chia seeds Instructions: Simmer oats in milk 3–5 min until creamy. Top with banana, a spoon of peanut butter, and chia. Eat 60–90 min pre-run for steady energy. Lunch 🥙 Mediterranean Pita Snack Plate Ingredients: whole-wheat pita · hummus · cucumber · cherry tomatoes · Kalamata olives · feta · extra-virgin olive oil · lemon · za’atar · parsley Instructions: Warm pita. On a platter, swoop hummus and drizzle with oil. Add cucumber, tomatoes, olives, and feta. Squeeze lemon, sprinkle za’atar and parsley. Carb + sodium boost for mid-day training. Dinner 🍣 Salmon & Rice Recovery Bowl Ingredients: cooked white rice · salmon fillet · edamame · cucumber · pickled ginger · low-sodium soy sauce · toasted sesame oil · scallions · sesame seeds · lime Instructions: Bake salmon at 400°F for 10–12 min. Fill bowl with rice, edamame, cucumber, and flake salmon on top. Whisk soy, sesame oil, and lime; drizzle. Finish with scallions and sesame. Ideal post-run protein + glycogen refill. Save this for race week, tag your running buddy, and tell me your next distance! 🏅 #runnertok #marathontraining #runningnutrition #endurancefuel #carbloading
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