Our expert says:
Pleasure for the advice! It is best to take the whey immediately after training and eat your oats a bit later – if you are hungry it is fine to eat the oats within 20 minutes of training – just give the liquid food a chance to be absorbed before you slow its absorption by adding solid food.
The portion of rice will depend on the amount of calories you need per day – usually a portion is around ½ to 1 cup for a lady.
75 g Protein is quite high – I would reduce it to 50 g and rather have the other part of that serving later as a snack. The body does not assimilate more than 50g of protein per hour.
Good luck and take care!
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