[{"data":1,"prerenderedAt":858},["ShallowReactive",2],{"lexique-en-carbohydrates":3,"lexique-all-en":350,"lexique-trans-en-carbohydrates":852},{"id":4,"title":5,"author":6,"body":7,"category":333,"description":334,"extension":335,"faq":336,"lang":337,"lead":336,"letter":338,"meta":339,"navigation":340,"path":341,"ref":13,"related":336,"resources":336,"seo":342,"sources":343,"stem":347,"updated":348,"__hash__":349},"lexique/lexique/en/carbohydrates.md","Carbohydrates","Ekklo",{"type":8,"value":9,"toc":321},"minimark",[10,14,19,30,37,40,51,54,59,63,66,76,80,83,97,99,103,159,161,165,211,217,219,223,250,252,256,260,263,267,274,278,285,287,291,305,307,311],[11,12,5],"h1",{"id":13},"carbohydrates",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29],"p",{},[23,24,5],"strong",{}," are macromolecules representing ",[23,27,28],{},"the primary energy source"," for the human body, particularly the brain and muscles during intense effort.",[20,31,32,33,36],{},"1 gram delivers 4 kcal. Stored in the liver and muscles as ",[23,34,35],{},"glycogen",".",[38,39],"blockquote",{},[20,41,42,43,46,47,50],{},"💡 Contrary to popular belief, carbs are ",[23,44,45],{},"not essential"," to survival, but they are ",[23,48,49],{},"highly useful"," for performance and muscle gain.",[52,53],"hr",{},[55,56,58],"h3",{"id":57},"types-of-carbohydrates","Types of carbohydrates",[15,60,62],{"id":61},"simple-carbs","Simple carbs",[20,64,65],{},"Made of 1 or 2 sugar molecules. Fast absorption, high glycemic spike.",[67,68,69],"ul",{},[70,71,72,75],"li",{},[23,73,74],{},"Sources",": sugar, honey, fruits, sodas, candy",[15,77,79],{"id":78},"complex-carbs","Complex carbs",[20,81,82],{},"Long sugar molecule chains. Slow absorption.",[67,84,85,91],{},[70,86,87,90],{},[23,88,89],{},"Starch",": rice, pasta, bread, potatoes",[70,92,93,96],{},[23,94,95],{},"Fiber",": whole grains, vegetables",[52,98],{},[55,100,102],{"id":101},"glycemic-index-gi","Glycemic index (GI)",[104,105,106,122],"table",{},[107,108,109],"thead",{},[110,111,112,116,119],"tr",{},[113,114,115],"th",{},"GI",[113,117,118],{},"Category",[113,120,121],{},"Examples",[123,124,125,137,148],"tbody",{},[110,126,127,131,134],{},[128,129,130],"td",{},"≥ 70",[128,132,133],{},"High",[128,135,136],{},"White bread, sodas, sugar",[110,138,139,142,145],{},[128,140,141],{},"56-69",[128,143,144],{},"Medium",[128,146,147],{},"White rice, ripe banana",[110,149,150,153,156],{},[128,151,152],{},"≤ 55",[128,154,155],{},"Low",[128,157,158],{},"Oats, lentils, sweet potato",[52,160],{},[55,162,164],{"id":163},"how-much-per-day","How much per day?",[104,166,167,177],{},[107,168,169],{},[110,170,171,174],{},[113,172,173],{},"Goal",[113,175,176],{},"Recommended intake",[123,178,179,187,195,203],{},[110,180,181,184],{},[128,182,183],{},"Cutting",[128,185,186],{},"2 - 3 g/kg/day",[110,188,189,192],{},[128,190,191],{},"Maintenance",[128,193,194],{},"3 - 5 g/kg/day",[110,196,197,200],{},[128,198,199],{},"Bulking",[128,201,202],{},"4 - 6 g/kg/day",[110,204,205,208],{},[128,206,207],{},"Endurance",[128,209,210],{},"6 - 10 g/kg/day",[20,212,213,216],{},[23,214,215],{},"Example",": an 80 kg lifter on a moderate bulk targets 320 to 480 g of carbs per day.",[52,218],{},[55,220,222],{"id":221},"carbs-and-performance","Carbs and performance",[67,224,225,232,238,244],{},[70,226,227,228,231],{},"✅ ",[23,229,230],{},"Immediate energy"," for explosive sets",[70,233,227,234,237],{},[23,235,236],{},"Muscle glycogen recharge"," between sessions",[70,239,227,240,243],{},[23,241,242],{},"Anti-catabolic effect"," (limit protein use as energy)",[70,245,227,246,249],{},[23,247,248],{},"Muscle volume",": 1 g of glycogen stores 3 g of intramuscular water",[52,251],{},[55,253,255],{"id":254},"carb-timing","Carb timing",[15,257,259],{"id":258},"pre-workout-1-3h-before","Pre-workout (1-3h before)",[20,261,262],{},"Low-to-moderate GI carbs: oats, rice, sweet potato. Quantity: 1-2 g/kg.",[15,264,266],{"id":265},"intra-workout-long-sessions","Intra-workout (long sessions)",[20,268,269,270,273],{},"Over 90 min: ",[23,271,272],{},"30-60 g simple carbs"," diluted in water.",[15,275,277],{"id":276},"post-workout","Post-workout",[20,279,280,281,284],{},"Glycogen recharge: ",[23,282,283],{},"1 g/kg of carbs"," with a protein source within the hour.",[52,286],{},[55,288,290],{"id":289},"myths-to-debunk","Myths to debunk",[67,292,293,296,299,302],{},[70,294,295],{},"❌ \"Carbs make you fat\": only total calories make you fat",[70,297,298],{},"❌ \"No carbs after 6pm\": no scientific basis",[70,300,301],{},"❌ \"Gluten-free helps weight loss\": false unless intolerant",[70,303,304],{},"❌ \"Fructose is evil\": yes in industrial syrup, no in whole fruit",[52,306],{},[55,308,310],{"id":309},"key-takeaways","Key takeaways",[20,312,313,314,317,318,36],{},"Carbs are ",[23,315,316],{},"the athlete's friend, not enemy",". Aim for 3 to 6 g/kg/day depending on goals, prioritize whole sources (rice, oats, sweet potato, fruit). ",[23,319,320],{},"Cutting carbs drastically = cutting your performance",{"title":322,"searchDepth":323,"depth":323,"links":324},"",2,[325,327,328,329,330,331,332],{"id":57,"depth":326,"text":58},3,{"id":101,"depth":326,"text":102},{"id":163,"depth":326,"text":164},{"id":221,"depth":326,"text":222},{"id":254,"depth":326,"text":255},{"id":289,"depth":326,"text":290},{"id":309,"depth":326,"text":310},"nutrition","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","md",null,"en","C",{},true,"/lexique/en/carbohydrates",{"title":5,"description":334},[344],{"label":345,"url":346},"ISSN position stand: nutrient timing","https://jissn.biomedcentral.com/","lexique/en/carbohydrates","2026-07-27","YdNzIR5MzUaD-EdNKVLEzioGVQuLPBWVlaZmH9mzZPY",[351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,448,452,456,460,464,468,472,476,480,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,613,617,621,625,629,633,637,641,645,649,653,657,661,665,669,673,677,681,685,689,693,695,700,704,708,712,716,720,724,728,732,736,740,744,748,752,756,760,764,768,772,776,780,784,788,792,796,800,804,808,812,816,820,824,828,832,836,840,844,848],{"title":352,"description":353,"slug":354,"ref":354},"1RM (One-Rep Max)","1RM is the heaviest load you can lift for one clean repetition — the reference for strength programming and percentages.","one-rep-max",{"title":356,"description":357,"slug":358,"ref":358},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":360,"description":361,"slug":362,"ref":362},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":364,"description":365,"slug":366,"ref":366},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":368,"description":369,"slug":370,"ref":370},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":372,"description":373,"slug":374,"ref":374},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":376,"description":377,"slug":378,"ref":378},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":380,"description":381,"slug":382,"ref":382},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":384,"description":385,"slug":386,"ref":386},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":388,"description":389,"slug":390,"ref":390},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":392,"description":393,"slug":394,"ref":394},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":396,"description":397,"slug":398,"ref":398},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":400,"description":401,"slug":402,"ref":402},"Beta-alanine","Beta-alanine is an amino acid that raises muscle carnosine and can help buffering in efforts of ~1–4 minutes; tingles (paresthesia) are common.","beta-alanine",{"title":404,"description":405,"slug":406,"ref":406},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":408,"description":409,"slug":410,"ref":410},"Blood flow restriction (BFR)","BFR training uses cuffs to partially restrict blood flow so lighter loads can still stimulate hypertrophy — with safety constraints.","blood-flow-restriction",{"title":412,"description":413,"slug":414,"ref":414},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":416,"description":417,"slug":418,"ref":418},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":420,"description":421,"slug":422,"ref":422},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":424,"description":425,"slug":426,"ref":426},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":428,"description":429,"slug":430,"ref":430},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":432,"description":433,"slug":434,"ref":434},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":436,"description":437,"slug":438,"ref":438},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":440,"description":441,"slug":442,"ref":442},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":444,"description":445,"slug":446,"ref":446},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":5,"description":334,"slug":13,"ref":13},{"title":449,"description":450,"slug":451,"ref":451},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":453,"description":454,"slug":455,"ref":455},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":457,"description":458,"slug":459,"ref":459},"Cluster sets","Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.","cluster-sets",{"title":461,"description":462,"slug":463,"ref":463},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":465,"description":466,"slug":467,"ref":467},"Compound exercise","A compound exercise trains several joints and muscle groups at once (squat, hinge, press, pull) — high return for strength and hypertrophy.","compound-exercise",{"title":469,"description":470,"slug":471,"ref":471},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":473,"description":474,"slug":475,"ref":475},"Cool-down","A cool-down is light activity after hard work to gradually lower intensity; useful for feel and transition, not magic recovery.","cool-down",{"title":477,"description":478,"slug":479,"ref":479},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":183,"description":481,"slug":482,"ref":482},"A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":484,"description":485,"slug":486,"ref":486},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":488,"description":489,"slug":490,"ref":490},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":492,"description":493,"slug":494,"ref":494},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":496,"description":497,"slug":498,"ref":498},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":500,"description":501,"slug":502,"ref":502},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":504,"description":505,"slug":506,"ref":506},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":508,"description":509,"slug":510,"ref":510},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":512,"description":513,"slug":514,"ref":514},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":516,"description":517,"slug":518,"ref":518},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":520,"description":521,"slug":522,"ref":522},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":524,"description":525,"slug":526,"ref":526},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":528,"description":529,"slug":530,"ref":530},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":532,"description":533,"slug":534,"ref":534},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":536,"description":537,"slug":538,"ref":538},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":540,"description":541,"slug":542,"ref":542},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":544,"description":545,"slug":546,"ref":546},"German Volume Training (GVT)","GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.","german-volume-training",{"title":548,"description":549,"slug":35,"ref":35},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.",{"title":551,"description":552,"slug":553,"ref":553},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":555,"description":556,"slug":557,"ref":557},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":559,"description":560,"slug":561,"ref":561},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":563,"description":564,"slug":565,"ref":565},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":567,"description":568,"slug":569,"ref":569},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":571,"description":572,"slug":573,"ref":573},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":575,"description":576,"slug":577,"ref":577},"Isolation exercise","An isolation exercise targets mainly one joint and one muscle group (curl, lateral raise, leg extension) to add local volume or correct imbalances.","isolation-exercise",{"title":579,"description":580,"slug":581,"ref":581},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":583,"description":584,"slug":585,"ref":585},"LISS","LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.","liss",{"title":587,"description":588,"slug":589,"ref":589},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":591,"description":592,"slug":593,"ref":593},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":595,"description":596,"slug":597,"ref":597},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":599,"description":600,"slug":601,"ref":601},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":603,"description":604,"slug":605,"ref":605},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":607,"description":608,"slug":609,"ref":609},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":191,"description":611,"slug":612,"ref":612},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":614,"description":615,"slug":616,"ref":616},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":618,"description":619,"slug":620,"ref":620},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":622,"description":623,"slug":624,"ref":624},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":626,"description":627,"slug":628,"ref":628},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":630,"description":631,"slug":632,"ref":632},"Mind-muscle connection","Mind-muscle connection is the intentional focus on feeling the target muscle contract — useful for hypertrophy technique and isolation work.","mind-muscle-connection",{"title":634,"description":635,"slug":636,"ref":636},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":638,"description":639,"slug":640,"ref":640},"Muscle failure","Muscle failure is the point where you cannot complete another clean rep with the target technique — RIR 0 / RPE 10.","muscle-failure",{"title":642,"description":643,"slug":644,"ref":644},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":646,"description":647,"slug":648,"ref":648},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":650,"description":651,"slug":652,"ref":652},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":654,"description":655,"slug":656,"ref":656},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":658,"description":659,"slug":660,"ref":660},"Myo-reps","Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.","myo-reps",{"title":662,"description":663,"slug":664,"ref":664},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":666,"description":667,"slug":668,"ref":668},"Omega-3 fatty acids","Omega-3 fats (EPA/DHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.","omega-3",{"title":670,"description":671,"slug":672,"ref":672},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":674,"description":675,"slug":676,"ref":676},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":678,"description":679,"slug":680,"ref":680},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":682,"description":683,"slug":684,"ref":684},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":686,"description":687,"slug":688,"ref":688},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":690,"description":691,"slug":692,"ref":692},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":277,"description":694,"slug":276,"ref":276},"The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.",{"title":696,"description":697,"slug":698,"ref":699},"Power (explosive strength)","Power is force × velocity — producing force quickly. Trained with intent, moderate loads moved fast, jumps/throws, and adequate rest.","power-training","power",{"title":701,"description":702,"slug":703,"ref":703},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":705,"description":706,"slug":707,"ref":707},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":709,"description":710,"slug":711,"ref":711},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":713,"description":714,"slug":715,"ref":715},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":717,"description":718,"slug":719,"ref":719},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":721,"description":722,"slug":723,"ref":723},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":725,"description":726,"slug":727,"ref":727},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":729,"description":730,"slug":731,"ref":731},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":733,"description":734,"slug":735,"ref":735},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":737,"description":738,"slug":739,"ref":739},"Refeed","A refeed is a planned short increase in calories (often carbs) during a fat-loss phase to support training, hormones and adherence.","refeed",{"title":741,"description":742,"slug":743,"ref":743},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":745,"description":746,"slug":747,"ref":747},"Reps to failure (RTF)","RTF means performing reps until no clean rep remains; useful sparingly for hypertrophy, costly if overused on heavy compounds.","reps-to-failure",{"title":749,"description":750,"slug":751,"ref":751},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":753,"description":754,"slug":755,"ref":755},"Rest day","A rest day is planned time off hard training so adaptation can occur; it can be full rest or very light activity.","rest-day",{"title":757,"description":758,"slug":759,"ref":759},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":761,"description":762,"slug":763,"ref":763},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":765,"description":766,"slug":767,"ref":767},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":769,"description":770,"slug":771,"ref":771},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":773,"description":774,"slug":775,"ref":775},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":777,"description":778,"slug":779,"ref":779},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":781,"description":782,"slug":783,"ref":783},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":785,"description":786,"slug":787,"ref":787},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":789,"description":790,"slug":791,"ref":791},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":793,"description":794,"slug":795,"ref":795},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":797,"description":798,"slug":799,"ref":799},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":801,"description":802,"slug":803,"ref":803},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":805,"description":806,"slug":807,"ref":807},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":809,"description":810,"slug":811,"ref":811},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":813,"description":814,"slug":815,"ref":815},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":817,"description":818,"slug":819,"ref":819},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":821,"description":822,"slug":823,"ref":823},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":825,"description":826,"slug":827,"ref":827},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":829,"description":830,"slug":831,"ref":831},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":833,"description":834,"slug":835,"ref":835},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":837,"description":838,"slug":839,"ref":839},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"title":841,"description":842,"slug":843,"ref":843},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":845,"description":846,"slug":847,"ref":847},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":849,"description":850,"slug":851,"ref":851},"Zone 2","Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.","zone-2",{"de":853,"en":13,"es":854,"fr":855,"it":856,"pt":857},"kohlenhydrate","carbohidratos","glucides","carboidrati","hidratos-de-carbono",1785169293637]