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@nefitka_pubg: #rek #ночнойактив #привязанность #нефитка #друг #люблю #Love #отношения

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Saturday 05 September 2026 16:10:42 GMT
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2026-09-05 19:14:55
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ຕ້ອງບອກມາດັງໆວ່າມື້ນີ້ອີໄດ້ກັບແລ້ວ😆#ປະເທດລາວ🇱🇦 @Daophet @xang.SIS #ຫົວລາກເມືອງມໍລະດົກໂລກ😉💸
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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
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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