[{"data":1,"prerenderedAt":888},["ShallowReactive",2],{"lexique-en-meal-timing":3,"lexique-all-en":378,"lexique-trans-en-meal-timing":884},{"id":4,"title":5,"author":6,"body":7,"category":361,"description":362,"extension":363,"faq":364,"lang":365,"lead":364,"letter":366,"meta":367,"navigation":368,"path":369,"ref":13,"related":364,"resources":364,"seo":370,"sources":371,"stem":375,"updated":376,"__hash__":377},"lexique/lexique/en/meal-timing.md","Meal timing","Ekklo",{"type":8,"value":9,"toc":349},"minimark",[10,14,19,30,33,36,39,44,111,113,117,124,127,161,163,166,168,172,176,203,206,210,213,224,228,247,249,253,286,288,292,295,309,311,315,332,334,338],[11,12,5],"h1",{"id":13},"meal-timing",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29],"p",{},[23,24,5],"strong",{}," is the ",[23,27,28],{},"strategic distribution of your meals throughout the day",", especially around training sessions, to optimize performance, recovery, and body composition.",[31,32],"blockquote",{},[20,34,35],{},"💡 Meal timing has a real but limited impact. Total daily intake (calories + macros) matters far more than the exact hour you eat.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"the-3-fundamental-principles","The 3 fundamental principles",[45,46,47,60],"table",{},[48,49,50],"thead",{},[51,52,53,57],"tr",{},[54,55,56],"th",{},"Principle",[54,58,59],{},"Importance",[61,62,63,72,80,88,96,103],"tbody",{},[51,64,65,69],{},[66,67,68],"td",{},"Total daily calories",[66,70,71],{},"⭐⭐⭐⭐⭐ critical",[51,73,74,77],{},[66,75,76],{},"Macronutrient breakdown",[66,78,79],{},"⭐⭐⭐⭐ very important",[51,81,82,85],{},[66,83,84],{},"Protein distribution (every 3-4h)",[66,86,87],{},"⭐⭐⭐ important",[51,89,90,93],{},[66,91,92],{},"Pre-workout meal (1-3h before)",[66,94,95],{},"⭐⭐ moderate",[51,97,98,101],{},[66,99,100],{},"Post-workout meal (within 4h)",[66,102,95],{},[51,104,105,108],{},[66,106,107],{},"30-minute \"anabolic window\"",[66,109,110],{},"⭐ minor for most",[37,112],{},[40,114,116],{"id":115},"optimal-protein-distribution","Optimal protein distribution",[20,118,119,120,123],{},"To maximize muscle protein synthesis (MPS), spread your protein intake into ",[23,121,122],{},"4-5 meals of 25-40 g each",", every 3-4 hours.",[20,125,126],{},"Sample 80 kg lifter, 160 g protein/day target:",[128,129,130,137,143,149,155],"ul",{},[131,132,133,136],"li",{},[23,134,135],{},"7am — Breakfast",": 30 g (eggs + Greek yogurt)",[131,138,139,142],{},[23,140,141],{},"12pm — Lunch",": 40 g (chicken + rice + veg)",[131,144,145,148],{},[23,146,147],{},"4pm — Pre-workout snack",": 25 g (cottage cheese + fruit)",[131,150,151,154],{},[23,152,153],{},"7pm — Post-workout dinner",": 40 g (salmon + sweet potato)",[131,156,157,160],{},[23,158,159],{},"10pm — Snack",": 25 g (casein or skyr)",[31,162],{},[20,164,165],{},"⚠️ A single 100 g protein meal isn't more effective than 4 × 30 g meals. The body has a saturation threshold for MPS per meal (~40-50 g).",[37,167],{},[40,169,171],{"id":170},"meal-timing-around-training","Meal timing around training",[15,173,175],{"id":174},"pre-workout-1-3h-before","Pre-workout (1-3h before)",[128,177,178,185,191,197],{},[131,179,180,181,184],{},"✅ ",[23,182,183],{},"20-40 g of protein",": protects against catabolism",[131,186,180,187,190],{},[23,188,189],{},"0.5-1 g/kg of moderate-GI carbs",": glycogen + energy",[131,192,180,193,196],{},[23,194,195],{},"Limited fats",": slows digestion",[131,198,180,199,202],{},[23,200,201],{},"Hydration",": 500 ml of water",[20,204,205],{},"Sample meal: chicken + rice + vegetables (3h before) or banana + whey (45 min before).",[15,207,209],{"id":208},"intra-workout-during-the-session","Intra-workout (during the session)",[20,211,212],{},"Useful only if the session lasts > 90 minutes. Otherwise, water only.",[128,214,215,218,221],{},[131,216,217],{},"30-60 g of carbs (maltodextrin, dextrose)",[131,219,220],{},"Optionally 10-15 g of EAA/whey",[131,222,223],{},"500-1000 ml of water with electrolytes",[15,225,227],{"id":226},"post-workout-within-4h","Post-workout (within 4h)",[128,229,230,236,242],{},[131,231,180,232,235],{},[23,233,234],{},"25-40 g of protein",": triggers protein synthesis",[131,237,180,238,241],{},[23,239,240],{},"0.5-1 g/kg of carbs",": replenishes glycogen",[131,243,180,244,246],{},[23,245,201],{},": 1.5x the weight lost",[37,248],{},[40,250,252],{"id":251},"the-myths-to-bury","The myths to bury",[128,254,255,262,268,274,280],{},[131,256,257,258,261],{},"❌ ",[23,259,260],{},"\"Anabolic window of 30 min\"",": actually 4-6h",[131,263,257,264,267],{},[23,265,266],{},"\"No carbs after 6 PM\"",": zero scientific basis",[131,269,257,270,273],{},[23,271,272],{},"\"Eating before bed makes you fat\"",": false, only total calories matter",[131,275,257,276,279],{},[23,277,278],{},"\"6 small meals to boost metabolism\"",": marginal effect, not proven",[131,281,257,282,285],{},[23,283,284],{},"\"You must eat right after training\"",": not necessary if you ate 1-3h before",[37,287],{},[40,289,291],{"id":290},"special-case-intermittent-fasting","Special case: intermittent fasting",[20,293,294],{},"Compatible with strength training, but with adjustments:",[128,296,297,300,303,306],{},[131,298,299],{},"Train at the end of the eating window if possible",[131,301,302],{},"Concentrate proteins in the eating window (200+ g over 8h)",[131,304,305],{},"Optionally BCAAs/EAAs pre-workout if you train fasted",[131,307,308],{},"Don't expect a clear advantage over normal eating, only a more flexible practical framework",[37,310],{},[40,312,314],{"id":313},"common-mistakes","Common mistakes",[128,316,317,320,323,326,329],{},[131,318,319],{},"❌ Obsessing over the 30-minute window",[131,321,322],{},"❌ Concentrating all your protein in 1-2 meals",[131,324,325],{},"❌ Skipping breakfast then having a huge dinner",[131,327,328],{},"❌ Eating only fats post-workout (slows recovery)",[131,330,331],{},"❌ Drinking only carbs without protein post-workout",[37,333],{},[40,335,337],{"id":336},"key-takeaways","Key takeaways",[20,339,340,341,344,345,348],{},"Meal timing matters, but ",[23,342,343],{},"not as much as the supplement industry would like you to think",". Spread your protein every 3-4h (25-40 g), eat 1-3h before training, eat protein + carbs within 4h after. ",[23,346,347],{},"Total daily intake matters more than precise timing",". Optimize without obsessing.",{"title":350,"searchDepth":351,"depth":351,"links":352},"",2,[353,355,356,357,358,359,360],{"id":42,"depth":354,"text":43},3,{"id":115,"depth":354,"text":116},{"id":170,"depth":354,"text":171},{"id":251,"depth":354,"text":252},{"id":290,"depth":354,"text":291},{"id":313,"depth":354,"text":314},{"id":336,"depth":354,"text":337},"nutrition","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","md",null,"en","M",{},true,"/lexique/en/meal-timing",{"title":5,"description":362},[372],{"label":373,"url":374},"ISSN nutrient timing position stand","https://jissn.biomedcentral.com/","lexique/en/meal-timing","2026-07-27","v_e8zIsJzF7wfxw29Rv4m8bsyp8j2qhGjRdkQAGNDZU",[379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,732,736,740,744,748,752,756,760,764,768,772,776,780,784,788,792,796,800,804,808,812,816,820,824,828,832,836,840,844,848,852,856,860,864,868,872,876,880],{"title":380,"description":381,"slug":382,"ref":382},"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":384,"description":385,"slug":386,"ref":386},"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":388,"description":389,"slug":390,"ref":390},"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":392,"description":393,"slug":394,"ref":394},"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":396,"description":397,"slug":398,"ref":398},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":400,"description":401,"slug":402,"ref":402},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":404,"description":405,"slug":406,"ref":406},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":408,"description":409,"slug":410,"ref":410},"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":412,"description":413,"slug":414,"ref":414},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":416,"description":417,"slug":418,"ref":418},"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":420,"description":421,"slug":422,"ref":422},"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":424,"description":425,"slug":426,"ref":426},"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":428,"description":429,"slug":430,"ref":430},"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":432,"description":433,"slug":434,"ref":434},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":436,"description":437,"slug":438,"ref":438},"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":440,"description":441,"slug":442,"ref":442},"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":444,"description":445,"slug":446,"ref":446},"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":448,"description":449,"slug":450,"ref":450},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":452,"description":453,"slug":454,"ref":454},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":456,"description":457,"slug":458,"ref":458},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":460,"description":461,"slug":462,"ref":462},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":464,"description":465,"slug":466,"ref":466},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":468,"description":469,"slug":470,"ref":470},"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":472,"description":473,"slug":474,"ref":474},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":476,"description":477,"slug":478,"ref":478},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":480,"description":481,"slug":482,"ref":482},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":484,"description":485,"slug":486,"ref":486},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":488,"description":489,"slug":490,"ref":490},"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":492,"description":493,"slug":494,"ref":494},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":496,"description":497,"slug":498,"ref":498},"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":500,"description":501,"slug":502,"ref":502},"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":504,"description":505,"slug":506,"ref":506},"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":508,"description":509,"slug":510,"ref":510},"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":512,"description":513,"slug":514,"ref":514},"Cutting","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":516,"description":517,"slug":518,"ref":518},"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":520,"description":521,"slug":522,"ref":522},"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":524,"description":525,"slug":526,"ref":526},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":528,"description":529,"slug":530,"ref":530},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":532,"description":533,"slug":534,"ref":534},"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":536,"description":537,"slug":538,"ref":538},"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":540,"description":541,"slug":542,"ref":542},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":544,"description":545,"slug":546,"ref":546},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":548,"description":549,"slug":550,"ref":550},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":552,"description":553,"slug":554,"ref":554},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":556,"description":557,"slug":558,"ref":558},"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":560,"description":561,"slug":562,"ref":562},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":564,"description":565,"slug":566,"ref":566},"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":568,"description":569,"slug":570,"ref":570},"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":572,"description":573,"slug":574,"ref":574},"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":576,"description":577,"slug":578,"ref":578},"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":580,"description":581,"slug":582,"ref":582},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":584,"description":585,"slug":586,"ref":586},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":201,"description":588,"slug":589,"ref":589},"Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":591,"description":592,"slug":593,"ref":593},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":595,"description":596,"slug":597,"ref":597},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":599,"description":600,"slug":601,"ref":601},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":603,"description":604,"slug":605,"ref":605},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":607,"description":608,"slug":609,"ref":609},"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":611,"description":612,"slug":613,"ref":613},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":615,"description":616,"slug":617,"ref":617},"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":619,"description":620,"slug":621,"ref":621},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":623,"description":624,"slug":625,"ref":625},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":627,"description":628,"slug":629,"ref":629},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":631,"description":632,"slug":633,"ref":633},"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":635,"description":636,"slug":637,"ref":637},"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":639,"description":640,"slug":641,"ref":641},"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":643,"description":644,"slug":645,"ref":645},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":647,"description":648,"slug":649,"ref":649},"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":5,"description":362,"slug":13,"ref":13},{"title":652,"description":653,"slug":654,"ref":654},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":656,"description":657,"slug":658,"ref":658},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":660,"description":661,"slug":662,"ref":662},"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":664,"description":665,"slug":666,"ref":666},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":668,"description":669,"slug":670,"ref":670},"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":672,"description":673,"slug":674,"ref":674},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":676,"description":677,"slug":678,"ref":678},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":680,"description":681,"slug":682,"ref":682},"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":684,"description":685,"slug":686,"ref":686},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":688,"description":689,"slug":690,"ref":690},"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":692,"description":693,"slug":694,"ref":694},"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":696,"description":697,"slug":698,"ref":698},"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":700,"description":701,"slug":702,"ref":702},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":704,"description":705,"slug":706,"ref":706},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":708,"description":709,"slug":710,"ref":710},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":712,"description":713,"slug":714,"ref":714},"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":716,"description":717,"slug":718,"ref":718},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":720,"description":721,"slug":722,"ref":722},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":724,"description":725,"slug":726,"ref":726},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":728,"description":729,"slug":730,"ref":731},"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":733,"description":734,"slug":735,"ref":735},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":737,"description":738,"slug":739,"ref":739},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":741,"description":742,"slug":743,"ref":743},"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":745,"description":746,"slug":747,"ref":747},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":749,"description":750,"slug":751,"ref":751},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":753,"description":754,"slug":755,"ref":755},"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":757,"description":758,"slug":759,"ref":759},"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":761,"description":762,"slug":763,"ref":763},"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":765,"description":766,"slug":767,"ref":767},"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":769,"description":770,"slug":771,"ref":771},"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":773,"description":774,"slug":775,"ref":775},"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":777,"description":778,"slug":779,"ref":779},"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":781,"description":782,"slug":783,"ref":783},"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":785,"description":786,"slug":787,"ref":787},"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":789,"description":790,"slug":791,"ref":791},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":793,"description":794,"slug":795,"ref":795},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":797,"description":798,"slug":799,"ref":799},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":801,"description":802,"slug":803,"ref":803},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":805,"description":806,"slug":807,"ref":807},"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":809,"description":810,"slug":811,"ref":811},"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":813,"description":814,"slug":815,"ref":815},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":817,"description":818,"slug":819,"ref":819},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":821,"description":822,"slug":823,"ref":823},"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":825,"description":826,"slug":827,"ref":827},"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":829,"description":830,"slug":831,"ref":831},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":833,"description":834,"slug":835,"ref":835},"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":837,"description":838,"slug":839,"ref":839},"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":841,"description":842,"slug":843,"ref":843},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":845,"description":846,"slug":847,"ref":847},"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":849,"description":850,"slug":851,"ref":851},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":853,"description":854,"slug":855,"ref":855},"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":857,"description":858,"slug":859,"ref":859},"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":861,"description":862,"slug":863,"ref":863},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":865,"description":866,"slug":867,"ref":867},"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":869,"description":870,"slug":871,"ref":871},"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":873,"description":874,"slug":875,"ref":875},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":877,"description":878,"slug":879,"ref":879},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":881,"description":882,"slug":883,"ref":883},"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":885,"en":13,"es":886,"fr":13,"it":13,"pt":887},"mahlzeiten-timing","timing-de-las-comidas","timing-das-refeicoes",1785169298618]