[{"data":1,"prerenderedAt":628},["ShallowReactive",2],{"lexique-en-anabolic-window":3,"lexique-all-en":269,"lexique-trans-en-anabolic-window":622},{"id":4,"title":5,"body":6,"description":259,"extension":260,"lang":261,"letter":262,"meta":263,"navigation":264,"path":265,"ref":12,"seo":266,"stem":267,"__hash__":268},"lexique/lexique/en/anabolic-window.md","Anabolic window",{"type":7,"value":8,"toc":248},"minimark",[9,13,18,31,34,37,40,45,49,62,66,87,89,93,152,154,158,161,175,178,180,184,211,213,217,231,233,237],[10,11,5],"h1",{"id":12},"anabolic-window",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"The ",[23,24,25],"strong",{},"anabolic window"," is, in classic theory, the ",[23,28,29],{},"30-60 minute period after workout"," where the body would be especially receptive to nutrients (protein, carbs) for muscle growth.",[32,33],"blockquote",{},[19,35,36],{},"💡 Recent research has greatly relativized this concept. The \"window\" is much longer than originally thought.",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"the-myth-and-the-reality","The myth and the reality",[14,46,48],{"id":47},"old-theory-1990s","Old theory (1990s)",[50,51,52,56,59],"ul",{},[53,54,55],"li",{},"You must eat WITHIN 30 min after workout",[53,57,58],{},"Otherwise gains are \"lost\"",[53,60,61],{},"Need carbs + fast protein right away",[14,63,65],{"id":64},"current-science","Current science",[50,67,68,75,81,84],{},[53,69,70,71,74],{},"The window is more like ",[23,72,73],{},"4-6 hours"," wide",[53,76,77,78],{},"What matters is ",[23,79,80],{},"total daily protein intake",[53,82,83],{},"The pre-workout meal also feeds the post-workout period",[53,85,86],{},"Practical urgency is overblown",[38,88],{},[41,90,92],{"id":91},"what-really-matters-in-post-workout","What really matters in post-workout",[94,95,96,109],"table",{},[97,98,99],"thead",{},[100,101,102,106],"tr",{},[103,104,105],"th",{},"Factor",[103,107,108],{},"Importance",[110,111,112,121,129,137,144],"tbody",{},[100,113,114,118],{},[115,116,117],"td",{},"Total daily protein",[115,119,120],{},"⭐⭐⭐⭐⭐ critical",[100,122,123,126],{},[115,124,125],{},"Distribution across day (every 3-4h)",[115,127,128],{},"⭐⭐⭐⭐ very important",[100,130,131,134],{},[115,132,133],{},"Pre-workout meal",[115,135,136],{},"⭐⭐⭐ important",[100,138,139,142],{},[115,140,141],{},"Eat within 4h post",[115,143,136],{},[100,145,146,149],{},[115,147,148],{},"Eat within 30 min post",[115,150,151],{},"⭐ marginal",[38,153],{},[41,155,157],{"id":156},"when-the-window-does-matter","When the window does matter",[19,159,160],{},"The 30-60 min window matters in 2 specific cases:",[50,162,163,169],{},[53,164,165,168],{},[23,166,167],{},"Fasted training",": nothing eaten before, accelerated catabolism, post-workout meal more critical",[53,170,171,174],{},[23,172,173],{},"Two same-day sessions",": optimize recovery between them",[19,176,177],{},"For the rest, the timing is much more flexible.",[38,179],{},[41,181,183],{"id":182},"what-to-eat-in-the-post-workout-window","What to eat in the post-workout window",[50,185,186,193,199,205],{},[53,187,188,189,192],{},"✅ ",[23,190,191],{},"Protein",": 25-40 g (or 0.4 g/kg bodyweight)",[53,194,188,195,198],{},[23,196,197],{},"Carbs",": 50-100 g if intense session",[53,200,188,201,204],{},[23,202,203],{},"Hydration",": 500-1000 ml of water",[53,206,188,207,210],{},[23,208,209],{},"Optionally electrolytes"," if heavy sweat",[38,212],{},[41,214,216],{"id":215},"common-mistakes","Common mistakes",[50,218,219,222,225,228],{},[53,220,221],{},"❌ Stressing if you can't eat within 30 min",[53,223,224],{},"❌ Drinking only fast carbs without protein",[53,226,227],{},"❌ Ignoring total daily protein, focusing only on post-workout",[53,229,230],{},"❌ Confusing \"anabolic window\" with \"weight loss window\"",[38,232],{},[41,234,236],{"id":235},"key-takeaways","Key takeaways",[19,238,239,240,243,244,247],{},"The anabolic window ",[23,241,242],{},"exists, but is wider than originally claimed",". Total daily protein matters more than the post-workout meal alone. ",[23,245,246],{},"Eat protein every 3-4 hours, including post-workout (within 4h ideally)",". Don't stress about a 30-min countdown.",{"title":249,"searchDepth":250,"depth":250,"links":251},"",2,[252,254,255,256,257,258],{"id":43,"depth":253,"text":44},3,{"id":91,"depth":253,"text":92},{"id":156,"depth":253,"text":157},{"id":182,"depth":253,"text":183},{"id":215,"depth":253,"text":216},{"id":235,"depth":253,"text":236},"The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","md","en","A",{},true,"/lexique/en/anabolic-window",{"title":5,"description":259},"lexique/en/anabolic-window","kbBAWkqpxK-FWSnLN4ZvkPyqOucl5uB_WaHVFmU11d0",[270,274,278,282,286,290,294,295,299,303,307,311,315,319,323,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618],{"title":271,"description":272,"slug":273},"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":275,"description":276,"slug":277},"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":279,"description":280,"slug":281},"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":283,"description":284,"slug":285},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":287,"description":288,"slug":289},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":291,"description":292,"slug":293},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":5,"description":259,"slug":12},{"title":296,"description":297,"slug":298},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":300,"description":301,"slug":302},"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":304,"description":305,"slug":306},"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":308,"description":309,"slug":310},"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":312,"description":313,"slug":314},"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":316,"description":317,"slug":318},"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":320,"description":321,"slug":322},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":324,"description":325,"slug":326},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":328,"description":329,"slug":330},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":332,"description":333,"slug":334},"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":336,"description":337,"slug":338},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":340,"description":341,"slug":342},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":344,"description":345,"slug":346},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":348,"description":349,"slug":350},"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":352,"description":353,"slug":354},"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":356,"description":357,"slug":358},"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":360,"description":361,"slug":362},"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":364,"description":365,"slug":366},"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":368,"description":369,"slug":370},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":372,"description":373,"slug":374},"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":376,"description":377,"slug":378},"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":380,"description":381,"slug":382},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":384,"description":385,"slug":386},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":388,"description":389,"slug":390},"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":392,"description":393,"slug":394},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":396,"description":397,"slug":398},"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":400,"description":401,"slug":402},"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":404,"description":405,"slug":406},"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":408,"description":409,"slug":410},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":412,"description":413,"slug":414},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":416,"description":417,"slug":418},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":420,"description":421,"slug":422},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":424,"description":425,"slug":426},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":428,"description":429,"slug":430},"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":432,"description":433,"slug":434},"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":436,"description":437,"slug":438},"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":440,"description":441,"slug":442},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":444,"description":445,"slug":446},"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":448,"description":449,"slug":450},"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":452,"description":453,"slug":454},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":456,"description":457,"slug":458},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":460,"description":461,"slug":462},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":464,"description":465,"slug":466},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":468,"description":469,"slug":470},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":472,"description":473,"slug":474},"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":476,"description":477,"slug":478},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":480,"description":481,"slug":482},"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":484,"description":485,"slug":486},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":488,"description":489,"slug":490},"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":492,"description":493,"slug":494},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":496,"description":497,"slug":498},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":500,"description":501,"slug":502},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":504,"description":505,"slug":506},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":508,"description":509,"slug":510},"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":191,"description":512,"slug":513},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":515,"description":516,"slug":517},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":519,"description":520,"slug":521},"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":523,"description":524,"slug":525},"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":527,"description":528,"slug":529},"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":531,"description":532,"slug":533},"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":535,"description":536,"slug":537},"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":539,"description":540,"slug":541},"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":543,"description":544,"slug":545},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":547,"description":548,"slug":549},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":551,"description":552,"slug":553},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":555,"description":556,"slug":557},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":559,"description":560,"slug":561},"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":563,"description":564,"slug":565},"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":567,"description":568,"slug":569},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":571,"description":572,"slug":573},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":575,"description":576,"slug":577},"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":579,"description":580,"slug":581},"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":583,"description":584,"slug":585},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":587,"description":588,"slug":589},"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":591,"description":592,"slug":593},"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":595,"description":596,"slug":597},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":599,"description":600,"slug":601},"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":603,"description":604,"slug":605},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":607,"description":608,"slug":609},"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":611,"description":612,"slug":613},"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":615,"description":616,"slug":617},"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":619,"description":620,"slug":621},"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",{"de":623,"en":12,"es":624,"fr":625,"it":626,"pt":627},"anaboles-fenster","ventana-anabolica","fenetre-anabolique","finestra-anabolica","janela-anabolica",1784214981088]