Sur

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