Tim Cuthbertson
|Assinantes
Sobre
How To Take Dianabol: Understanding Risks And Benefits
Weight‑based recommendation
Activity level Suggested protein per kilogram
Sedentary or light activity 0.8–1 g kg⁻¹ day⁻¹ (≈0.36–0.45 g lb⁻¹)
Moderate training (3–4 × week) 1.2–1.5 g kg⁻¹ day⁻¹ (≈0.54–0.68 g lb⁻¹)
Heavy or high‑frequency training 1.6–2.0 g kg⁻¹ day⁻¹ (≈0.73–0.91 g lb⁻¹)
Rationale: Higher protein supports muscle repair and growth; the upper limits approach the maximal anabolic response to resistance exercise.
---
3. Macronutrient Distribution (per day)
Nutrient % of total calories Grams (for 2,200 kcal diet)
Protein 15–20 % 82–110 g
Carbohydrate 45–55 % 247–302 g
Fat 25–35 % 61–85 g
Protein: Aim for ~2.0 g/kg body weight if training intensely; otherwise, 1.5 g/kg suffices.
Carbohydrate: Prioritize complex carbs (whole grains, legumes) and adjust around workouts to maintain glycogen.
Fat: Include healthy fats—nuts, seeds, avocado, olive oil—for satiety and hormone balance.
3. Timing & Distribution
Time Goal Suggested Intake
Pre‑breakfast Stimulate metabolism 1–2 g protein (e.g., whey) with water
Breakfast (~30 min before training) Fuel glycogen Complex carbs + protein
During Training (if >90 min) Maintain energy 0.5–1 L fluid + 10–15 g carbohydrate (sugar mix or sports drink)
Post‑Workout (within 30 min) Maximize glycogen resynthesis & repair 40–60 g carbs, 20–25 g protein
Between Meals Sustain blood glucose 1–2 g protein + simple carb (e.g., fruit)
Dinner Restore nutrients & support overnight recovery Balanced macros, moderate carbs
Bedtime Snack Prevent nocturnal catabolism Casein or other slow‑digesting protein
> Rationale:
> 1. Pre‑exercise glycogen stores must be high; carbohydrate loading is the only proven method to increase liver & muscle glycogen beyond baseline (up to ~20 % more).
> 2. Post‑exercise nutrition must coincide with the "anabolic window" (~30–60 min) when insulin sensitivity and creatine uptake are maximized. Protein plus carbohydrate triggers a robust insulin spike, which drives glucose & amino acid transport into muscle cells.
> 3. Protein timing matters because muscle protein synthesis (MPS) is elevated for ~2–4 h after resistance training; feeding protein during this period ensures MPS remains above basal levels.
Practical Implementation
Timing Goal Suggested Intake Notes
Pre‑Workout (~1–2 hrs before) Provide substrate and energy 20 g whey + 10–15 g creatine monohydrate + 30–40 g complex carbs (oats, banana) Avoid heavy meals to reduce gastrointestinal discomfort
During Workout Maintain glucose availability Small carbohydrate drink (e.g., 5–10 % maltodextrin solution) or energy gel if >1 hr training Not essential for <1 h workouts
Post‑Workout (<30 min) Kick‑start recovery, replenish glycogen, promote muscle protein synthesis 20–25 g whey + 0.3 g/kg body weight carbohydrate (e.g., fruit juice or sports drink) Add a pinch of sodium to aid fluid absorption
Evening Snack Continuous amino acid supply Low‑fat cottage cheese or Greek yogurt with berries ~10–15 g protein, optional complex carbs
---
3. How the Protocol Helps
Goal Why it works
Prevent muscle loss during caloric deficit The whey protein provides a rapid source of essential amino acids (EAAs) that stimulate muscle‑protein synthesis (MPS). By ensuring at least ~1.6 g/kg body weight per day, the muscle’s net balance stays positive even when total calories fall below maintenance.
Maximize energy from the diet Low‑fat dairy contains lactose for quick glucose release and casein for sustained amino acid delivery; both improve satiety while keeping fat content low, allowing more protein intake without excess calories.
Enhance satiety & control hunger Whey’s high biological value leads to a rapid rise in insulin and peptide YY (PYY), reducing appetite. The added fiber from the fruit portion promotes gut hormone release that further curbs cravings.
Support performance & recovery A protein intake of 1.6–2.0 g kg⁻¹ body weight (≈0.75–1 g lb⁻¹) is optimal for preserving muscle during caloric restriction. This regime meets that target while providing a convenient daily dose.
Reduce risk of nutrient gaps Consuming protein at each meal ensures steady amino‑acid delivery, lowering the chance that low‑protein foods dominate a restricted diet and cause deficiencies (e.g., B12, zinc).
---
3. How to Integrate the Protein Shake into Your Routine
Time What to Do Why it Works
Morning Have the shake right after waking up or with breakfast. Breakfast is often the lowest‑protein meal; adding protein early prevents a "protein deficit" that can trigger cravings later.
Mid‑morning / Mid‑afternoon Drink it before or after your lunch or dinner if those meals are light or lack protein (e.g., salad only). Keeps satiety stable and reduces the chance of snacking on high‑calorie, low‑protein foods.
Post‑workout Consume within 30 min after exercise. Muscle glycogen is replenishing; protein helps repair muscle tissue.
Before bed (optional) If you’re at risk of nighttime hunger or have a late dinner. Provides amino acids for overnight recovery, though try not to overdo calories.
> Tip: Use a measuring cup or a digital kitchen scale so that the 200 ml scoop is consistent each time.
---
3️⃣ Portion‑Control Checklist
Step What to Do
1. Measure Fill a standard measuring cup (or use your bottle’s 200 ml marker).
2. Verify Weight Optional: weigh the portion on a kitchen scale; it should be ~210 g (close enough).
3. Compare to Daily Intake For most adults, 1‑2 cups per day is a healthy range. Adjust based on your nutritional goals.
4. Record Write down how many cups you consumed that day—helps track consistency.
Quick Reference
Daily Goal: 2 cups (≈400 ml) for general health.
High‑Protein Diets: 3–4 cups per day may be beneficial.
Weight‑Loss Plans: Start with 1 cup, increase gradually.
How to Use the Cups Effectively
Situation Suggested Action
You're unsure how much to drink Use the cups as a visual guide—fill them up and notice how it feels.
You want to add protein Measure out your whey or protein powder in grams, then pour into the cup with water or milk.
Tracking macros Convert each cup’s volume to grams (≈ 240 g for water) and calculate calories/proteins accordingly.
---
Quick Reference Cheat Sheet
Cup Approximate Volume Weight (water) Common Protein Powder Amount
1 cup 240 mL 240 g 30–40 g of powder (~2 scoops)
0.5 cup 120 mL 120 g 15–20 g of powder (~1 scoop)
---
Final Thoughts
Volume matters: Treat a cup as ~240 mL; it’s the same size regardless of whether you’re pouring water, milk, or protein.
Weight matters: Knowing that 1 cup of water weighs ~240 g helps when converting recipes or tracking macros.
Consistency is key: Use the same measuring tools and units across your diet to avoid miscalculations.
With these conversions in mind, you’ll be able to prepare balanced meals, track nutrition accurately, and stay on top of your fitness goals. Good luck—and enjoy those protein-packed smoothies!
