@upad.dap:

UPAD_DAP🤴🏻VOG🚨

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Region: NG

Wednesday 28 October 2026 08:30:24 GMT

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Dan sulhu GOBEER :

Allah sarki kaga mata tagara a bani ita nakoremata damuwa

2026-10-28 09:13:03

2

[email protected] :

Dan allah kabani wannan yarinyar na aura dan allah

2026-10-28 23:46:52

0

Tasiu Adamu :

ka gyara sound Dinka malan

2026-10-28 10:08:46

1

jeebreel Yusuf :

Allah sarki

2026-10-28 20:27:54

0

abdulazeez sani :

Anya bazan fara soyayya ba kabamu number yarinyar Nan tayi taci tes

2026-10-28 13:13:46

0

@bare,Keita,227 :

Allah ya kyouta

2026-10-28 12:11:51

0

sufyanmbello :

Ka koyawa kan ka dena Jin mamakin abubuwan da ke faruwa a Nigeria. Komi ze iya faruwa.

2026-10-28 11:05:12

0

bashir lawal :

kema dai sai a hankali yaza kiyi haka saboda Allah

2026-10-28 11:40:02

0

abubakarumar :

allah ya isarmiki

2026-10-28 11:01:45

0

Dan sulhu GOBEER :

✌️

2026-10-28 09:06:00

1

IBRACHIM.JIBRILA12345678910111 :

☺️😊☺️☺️☺️☺️☺️

2026-10-28 21:22:34

0

ABDULLAHi iSAH :

😂😂😂

2026-10-28 22:01:22

0

UMAR 007 :

🥰🥰🥰

2026-10-28 23:26:10

0

jibirl جبريل سيد :

🥰🥰🥰

2026-10-28 17:16:02

0

jibirl جبريل سيد :

👍👍👍

2026-10-28 17:16:31

0

lBRAHIM Suleiman :

😳😳😳

2026-10-28 22:03:29

0

YARO🤫👌 :

🥰🥰🥰

2026-10-28 14:43:16

0

samsu :

[Heartwarming][Heartwarming][Heartwarming]

2026-10-28 14:41:48

0

Ammann ABoKi👫VOG.❤️ :

🔥🔥🔥

2026-10-28 14:12:41

0

kainuwa :

😭😭😭😭

2026-10-28 11:33:22

0

Abdarahimin :

❤️❤️❤️

2026-10-28 18:43:55

0

BUKARKAU :

🥰🥰🥰

2026-10-28 11:55:14

0

issa :

[Innocent][Innocent][Innocent]

2026-10-28 20:30:38

0

MØBÆ: Life✅ :

😳😳😳

2026-10-28 08:40:42

0

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Marathon Running Snacks Meal Plan 🏃‍♀️⚡️ Three snacky, high-carb meals to fuel your miles without weighing you down. Breakfast 🥤 PB-Banana Oat Smoothie (Runner’s Rocket Fuel) Ingredients: 1 ripe banana · 2 Tbsp peanut butter · 1/4 cup rolled oats · 1 cup milk (dairy or almond) · pinch cinnamon Instructions: Blitz oats to powder; add banana, peanut butter, milk, and cinnamon. Blend 30–45 sec until silky. Sip 60–90 min before a run or right after to jump-start recovery. Lunch 🍘 Smoked Salmon & Cottage Cheese Rice Cake Stacks Ingredients: 3 plain rice cakes · 1/2 cup cottage cheese · 3–4 oz smoked salmon · 1/2 cucumber (thinly sliced) · fresh dill · 1 Tbsp capers · lemon wedge Instructions: Spread cottage cheese on rice cakes. Top with smoked salmon and cucumber. Add capers, squeeze lemon, finish with dill. Quick, salty carbs + protein for mid-day mileage. Dinner 🍝 Tomato-Basil Spaghetti with Sliced Grilled Chicken (Light Carb-Load) Ingredients: 8 oz spaghetti · 1 chicken breast (boneless, skinless) · 2 cups cherry tomatoes (halved) · 2 cloves garlic (sliced) · 2–3 Tbsp olive oil · handful fresh basil · 1/4 cup Parmesan (shaved) · salt · black pepper Instructions: Cook spaghetti in salted water; reserve 1/2 cup pasta water. Season chicken with salt/pepper; sear in 1 Tbsp oil 4–5 min/side until done, rest, slice. In the same pan, add oil and garlic 30 sec; add tomatoes and blister 3–4 min with a pinch of salt. Toss in spaghetti with a splash of pasta water until glossy. Fold in basil, top with Parmesan and sliced chicken. Ideal night-before carb load with lean protein. Save this for your next long run and tag a training buddy. Follow for more runner-fuel meal plans! #marathontraining #runningsnacks #sportsnutrition #carbloading #longrunfuel

Marathon Running Snacks Meal Plan 🏃‍♀️⚡️ Three snacky, high-carb meals to fuel your miles without weighing you down. Breakfast 🥤 PB-Banana Oat Smoothie (Runner’s Rocket Fuel) Ingredients: 1 ripe banana · 2 Tbsp peanut butter · 1/4 cup rolled oats · 1 cup milk (dairy or almond) · pinch cinnamon Instructions: Blitz oats to powder; add banana, peanut butter, milk, and cinnamon. Blend 30–45 sec until silky. Sip 60–90 min before a run or right after to jump-start recovery. Lunch 🍘 Smoked Salmon & Cottage Cheese Rice Cake Stacks Ingredients: 3 plain rice cakes · 1/2 cup cottage cheese · 3–4 oz smoked salmon · 1/2 cucumber (thinly sliced) · fresh dill · 1 Tbsp capers · lemon wedge Instructions: Spread cottage cheese on rice cakes. Top with smoked salmon and cucumber. Add capers, squeeze lemon, finish with dill. Quick, salty carbs + protein for mid-day mileage. Dinner 🍝 Tomato-Basil Spaghetti with Sliced Grilled Chicken (Light Carb-Load) Ingredients: 8 oz spaghetti · 1 chicken breast (boneless, skinless) · 2 cups cherry tomatoes (halved) · 2 cloves garlic (sliced) · 2–3 Tbsp olive oil · handful fresh basil · 1/4 cup Parmesan (shaved) · salt · black pepper Instructions: Cook spaghetti in salted water; reserve 1/2 cup pasta water. Season chicken with salt/pepper; sear in 1 Tbsp oil 4–5 min/side until done, rest, slice. In the same pan, add oil and garlic 30 sec; add tomatoes and blister 3–4 min with a pinch of salt. Toss in spaghetti with a splash of pasta water until glossy. Fold in basil, top with Parmesan and sliced chicken. Ideal night-before carb load with lean protein. Save this for your next long run and tag a training buddy. Follow for more runner-fuel meal plans! #marathontraining #runningsnacks #sportsnutrition #carbloading #longrunfuel

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