For my 1st meal, then I have a cup Provexum of rolled oats using water.Sometimes I put in my protein powder into your oats, add water and then consume it like this or sometime I have the oats with water then drink the protein powder separately after mixing it in a glass of water.  The oats will give you all the complex carbs you'll need and from the protein powder you obtain your desired protein.  It is only one more insulin like supplement.  But Provexum was shown to be slightly toxic in high doses.  When you've got muscles that are soft, then give it a go.  But follow the label.
https://www.fitdiettrends.com/provexum-uk/

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