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5 Best Anabolic Stacks And Steroids For Beginners
Key Take‑aways from the supplement guide
Supplement Core benefit(s) Typical dosage / timing
Whey protein (or plant‑based) Builds & repairs muscle; quick absorption after workouts 20–30 g post‑exercise or as needed to hit daily protein target
Creatine monohydrate Boosts power, strength, and lean muscle mass 5 g/day (steady state) – can start with a "loading" phase of 20 g/day split into 4 doses if you want rapid results
Beta‑alanine Improves muscular endurance by buffering lactic acid 3.2–6.4 g/day, taken in divided doses
Branched‑chain amino acids (BCAAs) May reduce muscle soreness and support recovery (optional if you’re already eating enough protein) 5–10 g after workouts or before bed (if not getting enough from diet)
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How to Put It All Together
1. Morning / Breakfast
Item Reason
Protein shake + oats Quick, balanced start
Optional BCAA (~5 g) if you’re training early or feel sore Helps keep protein synthesis going
2. Mid‑morning Snack (if needed)
Food Why it matters
Greek yogurt with berries + a handful of nuts Protein, healthy fats, micronutrients
Small portion of BCAA if you’re training later in the day Supports muscle recovery
3. Lunch
Meal Components Purpose
Lean protein (chicken breast) Sustained amino acid supply
Complex carbs (brown rice or sweet potato) Energy for workouts and daily activities
Vegetables Vitamins, minerals, fiber
Optional: Add a small dose of BCAA if you plan to train later that day.
4. Pre-Workout Snack (if training in the evening)
Option A: Banana + whey protein shake
Option B: Greek yogurt + honey + almonds
With or without a small serving of BCAA (5–10 g) if you prefer extra support.
5. Post-Workout Nutrition
Immediately after training, consume:
Protein: Whey isolate (≈20–25 g)
Carbohydrates: Rapidly digestible source (e.g., dextrose or a fruit such as pineapple)
Hydration: Water + electrolytes
Optional BCAA supplement can be taken post-workout if you’re training in a fasted state or have extended sessions; otherwise, the protein dose generally covers your needs.
6. Sample Daily Meal Plan (≈2600 kcal)
Time Meal Foods (g) Protein (g)
Breakfast Oatmeal + whey Rolled oats 80, Whey protein 30, Banana 100 ~35
Mid‑morning snack Greek yogurt + berries Yogurt 150, Mixed berries 70 ~15
Lunch Chicken breast + quinoa + veggies Chicken 200, Quinoa 120, Broccoli 80 ~45
Afternoon snack Peanut butter & apple PB 30, Apple 140 ~10
Dinner Salmon + sweet potato + asparagus Salmon 180, Sweet potato 150, Asparagus 80 ~40
Evening snack Cottage cheese + pineapple Cottage 120, Pineapple 70 ~15
Total macros: Roughly 200–210 g protein (800+ kcal), balanced carbs and fats.
Meal timing: Breakfast within 30 min of waking; snacks every 3–4 h; dinner 2–3 h before bedtime.
5. Lifestyle & Recovery
Aspect Recommendation
Sleep Aim for 7–9 hrs/night, consistent sleep schedule.
Stress management Mindfulness, breathing exercises, adequate rest days.
Hydration ≥ 3 L/day; more on training days and in hot climates.
Supplements Vitamin D (600–800 IU if low), omega‑3 (1 g EPA+DHA) optional.
Injury prevention Dynamic warm‑up before sessions, post‑training mobility routine, regular check‑ins with a physiotherapist if pain arises.
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Bottom‑Line Summary
Training: 4 × 2 h runs per week, split between steady‑state, tempo, interval, and long slow distance. Keep total weekly volume < 40 km; monitor RPE ≤ 13 on average.
Nutrition: ~1,700 kcal/day (≈ 3 g carbs/kg, 0.8 g protein/kg), focus on low‑glycaemic carbs, lean proteins, healthy fats. Hydrate with electrolytes; supplement with magnesium & potassium if needed.
Recovery: Adequate sleep, active recovery, and periodic check‑ins with a medical professional to adjust diet or training load.
With consistent adherence, you should maintain good health while continuing to improve your endurance performance.
