Bilety na mecz Radomiaka z Nadwiślanem
Sprzedaż biletów na mecz Radomiak – Nadwiślan Góra (16 kwietnia, godz. 17:00):
– czwartek, piątek (14, 15 kwietnia) w godz. 15:00-20:00 [kasy przy stadionie od ul. Narutowicza]
– sobota (16 kwietnia) od godz. 14:00 [kasy od ul. Narutowicza i kasy od Parku Planty]
Aby kupić bilet/karnet należy mieć ze sobą dowód osobisty, a w przypadku dzieci i młodzieży do 18 roku życia należy posiadać numer PESEL.
Do dyspozycji kibiców są dwie trybuny: A (od ul. Narutowicza) i B (od Parku Planty).
Ceny biletów:
– TRYBUNA A (wejście od ul. Narutowicza): bilet 15 zł
– TRYBUNA B (wejście od Parku Planty): bilet 10 zł
– WSTĘP WOLNY: uczniowie szkół podstawowych i młodsi pod opieką dorosłego.
Sprzedaż internetowa biletów odbywa się pod adresem: https://www.kupbilet.mosirradom.pl/
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1901-12-13Test, Deca, Dbol Or Anadrol Cycle Advice! Pharma TRT
Anabolic steroids (often called „performance‑enhancing” or „bodybuilding” steroids) are synthetic derivatives of the
male sex hormone testosterone. They’re used medically for conditions such
as delayed puberty, certain anemias, and some muscle‑wasting diseases, but many athletes and
bodybuilders take them off‑label to try to increase muscle mass, strength, and recovery.
**Key points to understand:**
| Topic | What you need to know |
|——-|———————–|
| **How they work** | They bind to androgen receptors in cells, stimulating protein synthesis and nitrogen retention, which promotes muscle growth.
Because of their potency, they can cause dramatic changes even at relatively low
doses. |
| **Common forms taken by athletes** | Oral anabolic steroids (e.g.,
testosterone derivatives), injectable esters (like testosterone enanthate or nandrolone decanoate), and newer compounds
marketed as „designer steroids.” Many are sold in unregulated
online shops, so potency and purity vary widely.
|
| **Side‑effects** | *Acute:* gynecomastia, acne, fluid retention, mood swings, increased blood pressure, lipid changes, liver enzyme elevations (especially oral forms).
*Chronic:* testicular atrophy, infertility, cardiovascular disease, androgenic alopecia, severe hair loss, virilization in women. |
| **Monitoring** | Baseline labs: CBC, CMP, fasting lipids, fasting glucose/HbA1c, liver enzymes, testosterone/FSH/LH.
Follow‑up every 3–6 months (or sooner if symptoms).
Track weight, BP, cholesterol, and liver function.
|
| **Lifestyle** | Emphasize exercise, balanced diet, limit alcohol,
avoid smoking; stress management. |
| **Alternative therapies** | Discuss supplements only after confirming no interactions; consider herbal or natural options with proven efficacy (e.g.,
certain teas) if desired, but advise against unverified claims.
|
—
## 5. Quick‑Reference Table for the Clinician
| Parameter | Normal Range | What to Look For |
|———–|————–|—————–|
| **Weight/BMI** | 30 → high risk of insulin resistance |
| **Waist circumference** | 126 mg/dL → DM |
| **HbA1c** | 4.0–5.6% | 5.7–6.4% → prediabetes; ≥6.5%
→ diabetes |
| **OGTT 2h glucose** | 25 g fiber/day
• ≤20% calories from saturated fat
• Adequate protein (≈1.2 g/kg body weight) | **Week 1–4**:
– Track intake with food diary app
– Replace sugary drinks with water or unsweetened tea
– Introduce whole grains, legumes, fruits & veggies 5–6 servings/day
– Use cooking classes for meal prep
**Month 2+**:
– Monitor weight & adjust portion sizes
– Consider intermittent fasting (e.g., 16/8) if tolerated | **Why?** Lowering caloric intake
reduces adiposity, especially visceral fat, improving insulin sensitivity.
Healthy carbs and protein help maintain satiety and muscle mass.
|
| **2. Structured Physical Activity**
• Aim for ≥150 min/week of moderate‑intensity aerobic activity
(e.g., brisk walking) + 2–3 resistance training sessions per week.
• Include high‑intensity interval training (HIIT) or sprint intervals once a week if fitness allows.
| • Begin with 20–30 min walking, gradually increase to 45–60 min.
• Add light resistance (bodyweight squats,
push‑ups, lunges).
• Use a step‑counter or smartphone app to track minutes and heart rate zones.
| • Aerobic exercise improves insulin sensitivity via increased GLUT4 translocation and mitochondrial
biogenesis.
• Resistance training increases muscle mass, the
major site for glucose disposal; higher muscle volume yields greater basal glucose uptake.
• HIIT amplifies AMPK activation, leading to improved lipid oxidation and glycogen utilization.
|
| **Nutrition & Dietary Management** | 1. **Low‑glycemic
index (GI) foods**: Whole grains, legumes, non‑starchy
vegetables.
2. **High‑fiber diet** (~30 g/day).
3. **Balanced macronutrient distribution**: 45–55 % carbs, 20–25 % protein, 20–30 %
fat (focus on unsaturated fats).
4. **Regular meal timing**: Every 3–4 h to avoid large glucose excursions.
5. **Hydration**: 2–3 L/day, with electrolytes if high exercise load.
6. **Supplementation**: Vitamin D (~2000 IU/d), omega‑3 fatty acids (1 g/d).
7. **Monitoring**: Record pre/post-exercise glucose, insulin doses,
and subjective fatigue.
8. **Adjustments**: Reduce carbohydrate intake around
training if hypoglycemia occurs; increase complex carbs if post-exercise hyperglycemia observed.
9. **Recovery Nutrition**: Within 30 min of exercise consume 10–15 g protein + 1–2 g carbs per kg body weight for optimal glycogen restoration and muscle repair.
10. **Sleep Hygiene**: Aim for 7–9 h/night; avoid caffeine after noon to
improve quality, aiding insulin sensitivity.|—|
### Key Take‑away
– **Carbohydrate Management:** Focus on complex carbohydrates
with a low glycemic index; use simple sugars only when needed (e.g., during intense sessions or as part of recovery).
– **Protein Timing:** Prioritize high‑quality protein within the 30‑60 min post‑exercise window to maximize muscle
protein synthesis.
– **Insulin Sensitivity:** Maintain regular meals, balanced macronutrients, and adequate
sleep to support efficient glucose uptake and recovery.
—
## Final Practical Guidance
| Situation | Suggested Nutrition Plan |
|———–|————————–|
| **Before a 90‑min HIIT session** | 1–2 h before:
40 g complex carbs + 20 g protein (e.g., banana + Greek yogurt).
Light snack 30 min before if needed. |
| **During a 60‑min HIIT session** | 0–15 min: water;
16–45 min: 6–8 % carbohydrate drink (~10 mL/kg/h);
46–60 min: continue as above. |
| **After a 90‑min HIIT session** | Within 30 min: 1:1
carbs to protein ratio (e.g., chocolate milk, recovery
shake). Rehydrate with electrolyte solution if sweat loss >2 % body mass.
|
| **Pre-competition** | Day before: moderate carbohydrate meal; morning of event:
light breakfast (~200–300 kcal) rich in carbohydrates and low in fiber/ fat.
|
| **Hydration strategy** | Estimate fluid needs based on expected heat load and sweat rate (1–2 % body mass loss).
Use water + electrolyte drinks for prolonged or hot sessions.
|
—
## 3. Practical Guidelines for a Competitive
Athlete
| Situation | What to Do – Pre‑Event | During
Event | Post‑Event |
|———–|———————–|————–|————|
| **Race in hot, humid conditions** | • Hydrate
2–3 h before: 400–600 ml water + 300–500 mg sodium.
• Drink small sips of electrolyte beverage every 15–20 min. | • If possible, sip 150–200 ml every 10–15 min (≈ 1000 ml/2 h).
• Add 50–75 mg Na⁺ per 250 ml to maintain ~300–500 mg/L
concentration.
• Use a sports drink with 1.5–2 g carbs/250 ml if training >90 min. | • After race, rehydrate with 1500–2000 ml of water or electrolyte solution within first hour.
|
| **Short-duration (≤30 min) activity** | • Water alone is
usually sufficient.
• If sweat loss >100 g/min, add electrolytes: ~3–4 mmol Na⁺
per 100 mL. | • Use a drink with 1–2 g carbs/250 ml for endurance events 60 min,
include a carbohydrate source: 6–8 g carbs/100 ml.
| • After HIIT: 500–750 ml of electrolyte drink; if
training >90 min, add 10–15 g carbohydrates for recovery.
|
| **Endurance sports (marathon, triathlon)** | • Pre-exercise: consume 500–800 mL water or isotonic fluid 2–3 h before.
• During: ingest 400–600 mL every 20–30 min; add electrolytes at 40–60 mEq/L Na⁺, 10–15 mEq/L K⁺.
| • Use sports drinks containing 0.3–1.2% carbohydrate (~18–36 g per liter).
| • Post-race: replace fluid loss with 1.5× the
deficit volume; aim for 200–300 mL per pound lost, using fluids containing 0.9–1.4% Na⁺ and 0.1–0.3%
K⁺. |
| **Specific hydration protocols** | • **Pre‑exercise (≥2 h)**: Drink 500–700 mL of water or a sports drink with 0.5–1 g·kg^−1 body mass.
• **During exercise (90 min, increase to 250–350 mL every
15 min.
• **Post‑exercise**: Rehydrate with a volume equal to the weight lost plus an additional 500 mL over 2 h.
• **Electrolyte replacement**: Add 200–300 mg of sodium and 50–100 mg of potassium per liter when sweat loss exceeds 1 %
body mass. | 1) *Kellogg, W.P., et al.* „Human thermoregulation during exercise.” *J Appl Physiol* (1995).
2) *Maughan, R.J.*, „Nutrition for sport and fitness.” *J Sports Sci* (2010).
|
| **2. 3‑Day Baseline Assessment** | • Participants complete a 24‑h dietary recall each day (using the USDA Automated Multiple-Pass Method).
• Body composition measured via DXA.
• Resting metabolic rate assessed by indirect calorimetry.
| 1) *Mifflin, M.D.*, „Energy expenditure of resting adults.” *Am J Clin Nutr*
(1985). |
| **3. Food Supply** | • For the first 48 h, participants consume a standardized menu prepared and delivered by the research kitchen.
• The menu is designed how to cycle dianabol and testosterone be nutritionally
adequate: ~2000–2500 kcal/day depending on sex/age, with
macronutrient distribution 50% carbs, 20% protein, 30% fat (based on IOM recommendations).
| 1) *Institute of Medicine*, „Dietary Reference Intakes for Energy and Macronutrients.” (2012).
|
| **4. Transition to Self‑Supply** | • After the first 48 h,
participants receive a grocery list with recommended portion sizes and nutritional targets for each meal.
• They are instructed to purchase food from local stores (e.g.,
supermarkets) within their budget (~$50 per week).
• Participants are required to keep a detailed diary of all foods purchased and consumed (including recipes, quantities, cooking
methods). | 1) *Nutrition Foundation*, „Guidelines for Food Budgeting.” (2020).
|
| **5. Monitoring & Feedback** | • Weekly virtual meetings with
the research dietitian: review food diaries, discuss adherence, troubleshoot challenges, and provide individualized feedback.
• Participants receive a summary of their macronutrient distribution (percentage of
calories from protein, fat, carbohydrates) compared to recommended ranges (20‑30% protein, 25‑35% fat,
40‑50% carbs). | 1) *American Dietetic Association*, „Individualized Nutrition Counseling.” (2019).
|
| **6. Post‑Intervention Assessment** | • At week 8: repeat anthropometric measurements (weight,
BMI), body composition via dual‑energy X‑ray absorptiometry (DXA), and a second
24‑h dietary recall.
• Compare to baseline values and assess changes in protein intake, total calories, and macronutrient distribution. | 1) *International Society for Clinical
Densitometry*, DXA guidelines (2017). |
—
### 4. Expected Outcomes & Analysis
| Outcome | Hypothesis |
|———|————|
| **Increase in daily protein intake** | Participants will consume ≥0.8 g kg⁻¹ day⁻¹ by
study end. |
| **Improved body composition** | Lean mass ↑, fat mass
↓ or unchanged (depending on total energy balance).
|
| **Better adherence to a plant‑based diet** | Lower reliance on animal protein sources; increased intake of legumes, nuts, and
fortified foods. |
| **Enhanced micronutrient status** | No clinically significant deficiencies in iron, zinc,
B12, etc., due to supplementation/fortification. |
—
## 6. Practical Guidance for Participants
1. **Track Your Intake**
– Use a free food diary app (e.g., MyFitnessPal) and log all meals/snacks.
– Focus on protein‑dense plant foods: lentils, chickpeas,
black beans, quinoa, tofu, tempeh, seitan, edamame.
2. **Plan Your Meals**
– *Breakfast*: Overnight oats with chia seeds + a scoop of pea‑protein powder.
– *Lunch*: Chickpea salad wrap (whole‑grain tortilla).
– *Snack*: Hummus & carrot sticks or a handful of almonds + a protein bar.
– *Dinner*: Stir‑fry tofu + mixed veggies over quinoa.
3. **Use Supplements Wisely**
– If you’re struggling to meet the 40 g target, add a
plant‑based protein powder (pea, rice, hemp).
Aim for ~20–25 g per shake.
– Take supplements post‑workout: e.g., 20 g whey or plant‑protein + 5–10 g BCAAs if
you’re training hard.
4. **Track Intake**
Use a food diary app to log macros and ensure you hit the protein target each day.
—
## 6️⃣ Practical Example
| Meal | Food | Quantity | Protein (g) |
|——|——|———-|————-|
| Breakfast | Greek yogurt (non‑fat) | 200 g | 20 |
| Snack | Cottage cheese | 100 g | 11 |
| Lunch | Grilled chicken breast | 150 g | 33 |
| Snack | Protein shake (whey) | 1 scoop (25 g protein) | 25 |
| Dinner | Salmon fillet | 120 g | 23 |
| Total | — | — | **??** |
Total protein ≈ 20 + 11 + 33 + 25 + 23 = **112 g**,
which would be adequate for someone requiring ~1.6 g/kg of body weight (e.g., a 70‑kg athlete).
Adjust portions accordingly to meet your specific target.
—
### Bottom Line
– **Yes,** you can safely consume protein in the late evening and still meet the „anabolic window” requirements.
– Aim for **2–3 g/kg/day**, spread across meals; include
whey or other high‑quality proteins even after 10 p.m.
if that fits your schedule.
– Focus on **overall calorie balance, total protein intake, and
consistent training**—those factors have the greatest impact on muscle growth.
Feel free to reach out if you want a personalized macro breakdown based
on your exact body weight, activity level, or dietary preferences!
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