[{"data":1,"prerenderedAt":8509},["ShallowReactive",2],{"lexique-cat-en-nutrition":3},[4,278,691,1123,1228,1479,1558,1785,2035,2410,2568,2877,2956,3034,3460,3744,3821,3996,4129,4260,4337,4688,4765,5038,5455,5704,5908,6237,6578,6657,6932,7170,7468,7831,7963,8379],{"id":5,"title":6,"author":7,"body":8,"category":261,"description":262,"extension":263,"faq":264,"lang":265,"lead":264,"letter":266,"meta":267,"navigation":268,"path":269,"ref":14,"related":264,"resources":264,"seo":270,"sources":271,"stem":275,"updated":276,"__hash__":277},"lexique/lexique/en/anabolic-window.md","Anabolic window","Ekklo",{"type":9,"value":10,"toc":250},"minimark",[11,15,20,33,36,39,42,47,51,64,68,89,91,95,154,156,160,163,177,180,182,186,213,215,219,233,235,239],[12,13,6],"h1",{"id":14},"anabolic-window",[16,17,19],"h4",{"id":18},"definition","Definition",[21,22,23,24,28,29,32],"p",{},"The ",[25,26,27],"strong",{},"anabolic window"," is, in classic theory, the ",[25,30,31],{},"30-60 minute period after workout"," where the body would be especially receptive to nutrients (protein, carbs) for muscle growth.",[34,35],"blockquote",{},[21,37,38],{},"💡 Recent research has greatly relativized this concept. The \"window\" is much longer than originally thought.",[40,41],"hr",{},[43,44,46],"h3",{"id":45},"the-myth-and-the-reality","The myth and the reality",[16,48,50],{"id":49},"old-theory-1990s","Old theory (1990s)",[52,53,54,58,61],"ul",{},[55,56,57],"li",{},"You must eat WITHIN 30 min after workout",[55,59,60],{},"Otherwise gains are \"lost\"",[55,62,63],{},"Need carbs + fast protein right away",[16,65,67],{"id":66},"current-science","Current science",[52,69,70,77,83,86],{},[55,71,72,73,76],{},"The window is more like ",[25,74,75],{},"4-6 hours"," wide",[55,78,79,80],{},"What matters is ",[25,81,82],{},"total daily protein intake",[55,84,85],{},"The pre-workout meal also feeds the post-workout period",[55,87,88],{},"Practical urgency is overblown",[40,90],{},[43,92,94],{"id":93},"what-really-matters-in-post-workout","What really matters in post-workout",[96,97,98,111],"table",{},[99,100,101],"thead",{},[102,103,104,108],"tr",{},[105,106,107],"th",{},"Factor",[105,109,110],{},"Importance",[112,113,114,123,131,139,146],"tbody",{},[102,115,116,120],{},[117,118,119],"td",{},"Total daily protein",[117,121,122],{},"⭐⭐⭐⭐⭐ critical",[102,124,125,128],{},[117,126,127],{},"Distribution across day (every 3-4h)",[117,129,130],{},"⭐⭐⭐⭐ very important",[102,132,133,136],{},[117,134,135],{},"Pre-workout meal",[117,137,138],{},"⭐⭐⭐ important",[102,140,141,144],{},[117,142,143],{},"Eat within 4h post",[117,145,138],{},[102,147,148,151],{},[117,149,150],{},"Eat within 30 min post",[117,152,153],{},"⭐ marginal",[40,155],{},[43,157,159],{"id":158},"when-the-window-does-matter","When the window does matter",[21,161,162],{},"The 30-60 min window matters in 2 specific cases:",[52,164,165,171],{},[55,166,167,170],{},[25,168,169],{},"Fasted training",": nothing eaten before, accelerated catabolism, post-workout meal more critical",[55,172,173,176],{},[25,174,175],{},"Two same-day sessions",": optimize recovery between them",[21,178,179],{},"For the rest, the timing is much more flexible.",[40,181],{},[43,183,185],{"id":184},"what-to-eat-in-the-post-workout-window","What to eat in the post-workout window",[52,187,188,195,201,207],{},[55,189,190,191,194],{},"✅ ",[25,192,193],{},"Protein",": 25-40 g (or 0.4 g/kg bodyweight)",[55,196,190,197,200],{},[25,198,199],{},"Carbs",": 50-100 g if intense session",[55,202,190,203,206],{},[25,204,205],{},"Hydration",": 500-1000 ml of water",[55,208,190,209,212],{},[25,210,211],{},"Optionally electrolytes"," if heavy sweat",[40,214],{},[43,216,218],{"id":217},"common-mistakes","Common mistakes",[52,220,221,224,227,230],{},[55,222,223],{},"❌ Stressing if you can't eat within 30 min",[55,225,226],{},"❌ Drinking only fast carbs without protein",[55,228,229],{},"❌ Ignoring total daily protein, focusing only on post-workout",[55,231,232],{},"❌ Confusing \"anabolic window\" with \"weight loss window\"",[40,234],{},[43,236,238],{"id":237},"key-takeaways","Key takeaways",[21,240,241,242,245,246,249],{},"The anabolic window ",[25,243,244],{},"exists, but is wider than originally claimed",". Total daily protein matters more than the post-workout meal alone. ",[25,247,248],{},"Eat protein every 3-4 hours, including post-workout (within 4h ideally)",". Don't stress about a 30-min countdown.",{"title":251,"searchDepth":252,"depth":252,"links":253},"",2,[254,256,257,258,259,260],{"id":45,"depth":255,"text":46},3,{"id":93,"depth":255,"text":94},{"id":158,"depth":255,"text":159},{"id":184,"depth":255,"text":185},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"nutrition","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","md",null,"en","A",{},true,"/lexique/en/anabolic-window",{"title":6,"description":262},[272],{"label":273,"url":274},"Nutrient timing and the anabolic window (review literature)","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/anabolic-window","2026-07-27","iLqT5g2n_Qs1x5-g5IycHf3r713blgTpP4bANtMajds",{"id":279,"title":280,"author":7,"body":281,"category":261,"description":680,"extension":263,"faq":264,"lang":265,"lead":264,"letter":681,"meta":682,"navigation":268,"path":683,"ref":285,"related":264,"resources":264,"seo":684,"sources":685,"stem":689,"updated":276,"__hash__":690},"lexique/lexique/en/bcaa.md","BCAA",{"type":9,"value":282,"toc":670},[283,286,288,302,305,307,314,316,320,357,364,366,370,373,390,392,396,399,401,407,414,468,470,474,477,546,552,554,558,561,565,572,576,579,583,586,588,592,615,617,619,652,654,656],[12,284,280],{"id":285},"bcaa",[16,287,19],{"id":18},[21,289,290,293,294,297,298,301],{},[25,291,292],{},"BCAAs"," (Branched-Chain Amino Acids) are ",[25,295,296],{},"3 essential amino acids"," with a specific molecular structure: ",[25,299,300],{},"leucine, isoleucine, and valine",". They make up about 35% of the essential amino acids in muscle.",[21,303,304],{},"Marketed for decades as the \"must-have\" supplement for any lifter, BCAAs are now seriously challenged by recent science. Let's separate marketing from reality.",[34,306],{},[21,308,309,310,313],{},"💡 Among the 3 BCAAs, ",[25,311,312],{},"leucine"," is the star: it activates the mTOR pathway, the main trigger of muscle protein synthesis.",[40,315],{},[43,317,319],{"id":318},"the-3-bcaas-and-their-roles","The 3 BCAAs and their roles",[96,321,322,331],{},[99,323,324],{},[102,325,326,328],{},[105,327,280],{},[105,329,330],{},"Main role",[112,332,333,341,349],{},[102,334,335,338],{},[117,336,337],{},"Leucine",[117,339,340],{},"Triggers protein synthesis (mTOR), muscle building signal",[102,342,343,346],{},[117,344,345],{},"Isoleucine",[117,347,348],{},"Glucose uptake into muscle, energy production",[102,350,351,354],{},[117,352,353],{},"Valine",[117,355,356],{},"Energy production, glycogen support",[21,358,359,360,363],{},"The classic ratio sold is ",[25,361,362],{},"2:1:1"," (leucine:isoleucine:valine), but variations exist (4:1:1, 8:1:1).",[40,365],{},[43,367,369],{"id":368},"theoretical-claimed-benefits","Theoretical claimed benefits",[21,371,372],{},"Marketing of BCAAs promises:",[52,374,375,378,381,384,387],{},[55,376,377],{},"Increased muscle protein synthesis",[55,379,380],{},"Reduced muscle catabolism during training",[55,382,383],{},"Better recovery",[55,385,386],{},"Less fatigue during workouts",[55,388,389],{},"Muscle preservation in a calorie deficit",[40,391],{},[43,393,395],{"id":394},"what-the-science-actually-says","What the science actually says",[21,397,398],{},"Recent research (Wolfe 2017, Jackman 2017, Plotkin 2021) is clear:",[34,400],{},[21,402,403,404],{},"⚠️ ",[25,405,406],{},"For an individual whose protein intake is sufficient (> 1.6 g/kg/day), BCAA supplementation provides no measurable benefit on muscle building, strength, or recovery.",[21,408,409,410,413],{},"Why? Because BCAAs alone ",[25,411,412],{},"cannot fully stimulate protein synthesis",": you need the 9 essential amino acids together. Taking BCAAs without the other 6 EAAs is like trying to build a house with only walls and no roof.",[96,415,416,426],{},[99,417,418],{},[102,419,420,423],{},[105,421,422],{},"Population",[105,424,425],{},"BCAA usefulness",[112,427,428,436,444,452,460],{},[102,429,430,433],{},[117,431,432],{},"Lifter eating 1.6+ g protein/kg",[117,434,435],{},"❌ None",[102,437,438,441],{},[117,439,440],{},"Lifter eating \u003C 1.6 g protein/kg",[117,442,443],{},"⚠️ Limited (better to fix the diet)",[102,445,446,449],{},[117,447,448],{},"Vegan athlete with low protein",[117,450,451],{},"⚠️ Possibly useful",[102,453,454,457],{},[117,455,456],{},"Fasted training (no breakfast)",[117,458,459],{},"⚠️ Possibly useful (anti-catabolic)",[102,461,462,465],{},[117,463,464],{},"Long endurance > 2h",[117,466,467],{},"⚠️ Possibly useful (less central fatigue)",[40,469],{},[43,471,473],{"id":472},"bcaa-vs-whole-protein","BCAA vs whole protein",[21,475,476],{},"A direct comparison:",[96,478,479,491],{},[99,480,481],{},[102,482,483,486,488],{},[105,484,485],{},"Criterion",[105,487,280],{},[105,489,490],{},"Whey / whole protein",[112,492,493,503,514,525,536],{},[102,494,495,498,501],{},[117,496,497],{},"Cost per dose",[117,499,500],{},"~$0.50-1",[117,502,500],{},[102,504,505,508,511],{},[117,506,507],{},"Effect on synthesis",[117,509,510],{},"Partial",[117,512,513],{},"Complete",[102,515,516,519,522],{},[117,517,518],{},"Provides 9 EAAs",[117,520,521],{},"❌ No",[117,523,524],{},"✅ Yes",[102,526,527,530,533],{},[117,528,529],{},"Satiety",[117,531,532],{},"Low",[117,534,535],{},"Medium",[102,537,538,541,543],{},[117,539,540],{},"Versatility",[117,542,532],{},[117,544,545],{},"High",[21,547,548,551],{},[25,549,550],{},"Verdict",": at the same price, whey protein is in every way superior to BCAAs.",[40,553],{},[43,555,557],{"id":556},"when-bcaas-might-still-make-sense","When BCAAs might still make sense",[21,559,560],{},"Despite the criticism, BCAAs can still be useful in 3 specific cases:",[16,562,564],{"id":563},"_1-fasted-training","1. Fasted training",[21,566,567,568,571],{},"If you train on an empty stomach without prior protein intake, 5-10 g of BCAAs 30 min before can limit catabolism. ",[25,569,570],{},"But it's even better to consume 20-30 g of EAAs or whey instead",".",[16,573,575],{"id":574},"_2-long-endurance-work","2. Long endurance work",[21,577,578],{},"For sessions over 2 hours, BCAAs taken intra-workout can reduce central fatigue (lower tryptophan crossing the blood-brain barrier).",[16,580,582],{"id":581},"_3-aggressive-deficit-with-low-protein","3. Aggressive deficit with low protein",[21,584,585],{},"If your diet is low in protein (vegan, eating disorder, etc.), BCAAs can serve as a backup. But fixing protein intake remains the priority.",[40,587],{},[43,589,591],{"id":590},"recommended-dosage-if-you-do-take-them","Recommended dosage (if you do take them)",[52,593,594,600,606,612],{},[55,595,596,599],{},[25,597,598],{},"5 to 10 g"," per intake",[55,601,602,605],{},[25,603,604],{},"Timing",": pre or intra-workout",[55,607,608,611],{},[25,609,610],{},"2:1:1 ratio"," (most studied)",[55,613,614],{},"Powder form generally cheaper than capsules",[40,616],{},[43,618,218],{"id":217},[52,620,621,628,634,640,646],{},[55,622,623,624,627],{},"❌ ",[25,625,626],{},"Taking BCAAs while already eating > 1.6 g protein/kg",": pure waste of money",[55,629,623,630,633],{},[25,631,632],{},"Replacing a real protein source with BCAAs",": missing the other 6 EAAs",[55,635,623,636,639],{},[25,637,638],{},"Taking BCAAs to \"preserve muscle\" during a cut",": total protein matters more",[55,641,623,642,645],{},[25,643,644],{},"Believing in marketing"," over peer-reviewed studies",[55,647,623,648,651],{},[25,649,650],{},"Spending money on BCAAs instead of creatine",": backwards priorities",[40,653],{},[43,655,238],{"id":237},[21,657,658,659,662,663,666,667,571],{},"For most lifters with adequate protein intake, BCAAs are ",[25,660,661],{},"useless",". They survive on marketing and habit. ",[25,664,665],{},"Prioritize whole protein (whey, EAAs, food)",": they give the same benefit and more. Save your money for what really works: ",[25,668,669],{},"creatine, protein, real food",{"title":251,"searchDepth":252,"depth":252,"links":671},[672,673,674,675,676,677,678,679],{"id":318,"depth":255,"text":319},{"id":368,"depth":255,"text":369},{"id":394,"depth":255,"text":395},{"id":472,"depth":255,"text":473},{"id":556,"depth":255,"text":557},{"id":590,"depth":255,"text":591},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","B",{},"/lexique/en/bcaa",{"title":280,"description":680},[686],{"label":687,"url":688},"ISSN amino acids / protein position materials","https://jissn.biomedcentral.com/","lexique/en/bcaa","uf2JIhK1PaRZI9xRph1BX80dyqrkpgjZ8L8U11OxClA",{"id":692,"title":693,"author":7,"body":694,"category":261,"description":1090,"extension":263,"faq":1091,"lang":265,"lead":1090,"letter":681,"meta":1101,"navigation":268,"path":1102,"ref":698,"related":1103,"resources":1108,"seo":1116,"sources":1117,"stem":1121,"updated":276,"__hash__":1122},"lexique/lexique/en/bmr.md","BMR",{"type":9,"value":695,"toc":1081},[696,699,701,710,716,718,733,735,739,746,763,765,769,772,841,843,847,850,854,857,862,865,870,873,879,885,889,892,899,901,905,912,984,990,992,996,1003,1035,1037,1041,1048,1051,1067,1069,1071],[12,697,693],{"id":698},"bmr",[16,700,19],{"id":18},[21,702,703,705,706,709],{},[25,704,693],{}," (Basal Metabolic Rate) represents ",[25,707,708],{},"the number of calories your body burns at complete rest"," to maintain its vital functions: breathing, blood circulation, temperature regulation, organ function, etc.",[21,711,712,713,571],{},"It is the minimum energy your body needs if you stayed lying down all day without moving. BMR makes up ",[25,714,715],{},"60 to 75% of your daily energy expenditure",[34,717],{},[21,719,720,721,728,729,571],{},"💡 BMR is different from ",[25,722,723],{},[724,725,727],"a",{"href":726},"/ressources/lexique-fitness/tdee","TDEE"," (Total Daily Energy Expenditure), which also includes physical activity, digestion (thermic effect of food), and ",[724,730,732],{"href":731},"/ressources/lexique-fitness/neat","NEAT",[40,734],{},[43,736,738],{"id":737},"why-know-your-bmr","Why know your BMR?",[21,740,741,742,745],{},"BMR is the ",[25,743,744],{},"foundation of all nutrition calculations",". Knowing it lets you:",[52,747,748,751,754,757,760],{},[55,749,750],{},"Accurately calculate your TDEE (by adding your activity)",[55,752,753],{},"Set a realistic caloric deficit for cutting",[55,755,756],{},"Calculate your surplus for bulking",[55,758,759],{},"Understand why you gain or lose weight",[55,761,762],{},"Adapt your intake to your goals",[40,764],{},[43,766,768],{"id":767},"factors-that-influence-bmr","Factors that influence BMR",[21,770,771],{},"BMR varies enormously between individuals. The main factors:",[96,773,774,783],{},[99,775,776],{},[102,777,778,780],{},[105,779,107],{},[105,781,782],{},"Impact on BMR",[112,784,785,793,801,809,817,825,833],{},[102,786,787,790],{},[117,788,789],{},"Muscle mass",[117,791,792],{},"+++ (muscle is highly energy-demanding at rest)",[102,794,795,798],{},[117,796,797],{},"Sex",[117,799,800],{},"++ (men generally have a higher BMR)",[102,802,803,806],{},[117,804,805],{},"Age",[117,807,808],{},"-- (BMR drops 1-2% per decade after age 20)",[102,810,811,814],{},[117,812,813],{},"Height / Weight",[117,815,816],{},"++ (taller / heavier = higher BMR)",[102,818,819,822],{},[117,820,821],{},"Genetics",[117,823,824],{},"+/- (natural variation between individuals)",[102,826,827,830],{},[117,828,829],{},"Thyroid hormones",[117,831,832],{},"+/- (strongly influence metabolism)",[102,834,835,838],{},[117,836,837],{},"Outside temperature",[117,839,840],{},"+ (cold slightly raises BMR)",[40,842],{},[43,844,846],{"id":845},"how-to-calculate-your-bmr","How to calculate your BMR",[21,848,849],{},"Several formulas exist. The 2 most accurate:",[16,851,853],{"id":852},"_1-mifflin-st-jeor-formula-recommended","1. Mifflin-St Jeor formula (recommended)",[21,855,856],{},"The most accurate formula for the general population, validated by many studies.",[21,858,859],{},[25,860,861],{},"For men:",[21,863,864],{},"BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5",[21,866,867],{},[25,868,869],{},"For women:",[21,871,872],{},"BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161",[21,874,875,878],{},[25,876,877],{},"Concrete example",": 30-year-old man, 80 kg, 180 cm",[21,880,881,882],{},"BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 800 + 1125 - 150 + 5 = ",[25,883,884],{},"1780 kcal/day",[16,886,888],{"id":887},"_2-katch-mcardle-formula-more-accurate-if-you-know-your-body-fat","2. Katch-McArdle formula (more accurate if you know your body fat %)",[21,890,891],{},"BMR = 370 + (21.6 × lean mass in kg)",[21,893,894,895,898],{},"This formula is ",[25,896,897],{},"more accurate for muscular individuals"," because it accounts for actual body composition, not just weight.",[40,900],{},[43,902,904],{"id":903},"from-bmr-to-tdee","From BMR to TDEE",[21,906,907,908,911],{},"Once BMR is calculated, multiply it by an ",[25,909,910],{},"activity coefficient"," to get your TDEE (real caloric needs).",[96,913,914,927],{},[99,915,916],{},[102,917,918,921,924],{},[105,919,920],{},"Activity level",[105,922,923],{},"Coefficient",[105,925,926],{},"Description",[112,928,929,940,951,962,973],{},[102,930,931,934,937],{},[117,932,933],{},"Sedentary",[117,935,936],{},"× 1.2",[117,938,939],{},"Desk job, little to no sport",[102,941,942,945,948],{},[117,943,944],{},"Lightly active",[117,946,947],{},"× 1.375",[117,949,950],{},"Sport 1-3x/week",[102,952,953,956,959],{},[117,954,955],{},"Moderately active",[117,957,958],{},"× 1.55",[117,960,961],{},"Sport 3-5x/week",[102,963,964,967,970],{},[117,965,966],{},"Very active",[117,968,969],{},"× 1.725",[117,971,972],{},"Sport 6-7x/week",[102,974,975,978,981],{},[117,976,977],{},"Extremely active",[117,979,980],{},"× 1.9",[117,982,983],{},"Intense sport 2x/day, athlete",[21,985,986,987,571],{},"Back to the example: if the man trains 4x/week, his TDEE = 1780 × 1.55 = ",[25,988,989],{},"2759 kcal/day",[40,991],{},[43,993,995],{"id":994},"how-to-optimize-your-bmr","How to optimize your BMR",[21,997,998,999,1002],{},"Good news: you can ",[25,1000,1001],{},"increase your BMR"," with a few effective strategies:",[52,1004,1005,1011,1017,1023,1029],{},[55,1006,190,1007,1010],{},[25,1008,1009],{},"Build muscle mass",": each kg of muscle burns ~13 kcal/day at rest (vs ~5 kcal for fat)",[55,1012,190,1013,1016],{},[25,1014,1015],{},"High protein intake",": high thermic effect (20-30% of calories burned just to digest)",[55,1018,190,1019,1022],{},[25,1020,1021],{},"Quality sleep",": lack of sleep lowers BMR",[55,1024,190,1025,1028],{},[25,1026,1027],{},"Avoid very restrictive diets",": they trigger a downward metabolic adaptation",[55,1030,190,1031,1034],{},[25,1032,1033],{},"Regular HIIT",": \"afterburn\" effect (EPOC) raises post-workout metabolism",[40,1036],{},[43,1038,1040],{"id":1039},"limits-of-formulas","Limits of formulas",[21,1042,1043,1044,1047],{},"⚠️ All BMR formulas have a ",[25,1045,1046],{},"±10-15% margin of error"," compared to lab-measured metabolism.",[21,1049,1050],{},"For maximum accuracy, you can:",[52,1052,1053,1060],{},[55,1054,1055,1056,1059],{},"Get an ",[25,1057,1058],{},"indirect calorimetry"," test in a clinic (very precise but costly: $100-200)",[55,1061,1062,1063,1066],{},"Run a calculated intake for 2-3 weeks and ",[25,1064,1065],{},"adjust based on real results"," (weight, performance)",[40,1068],{},[43,1070,238],{"id":237},[21,1072,1073,1074,1077,1078,571],{},"BMR is ",[25,1075,1076],{},"the starting point of any serious nutritional strategy",". Calculate it with Mifflin-St Jeor, multiply by your activity coefficient, adjust based on results observed over 2-3 weeks. That is more accurate than any \"trendy\" diet that ignores your individual physiology. ",[25,1079,1080],{},"Knowing your metabolism = taking control of your results",{"title":251,"searchDepth":252,"depth":252,"links":1082},[1083,1084,1085,1086,1087,1088,1089],{"id":737,"depth":255,"text":738},{"id":767,"depth":255,"text":768},{"id":845,"depth":255,"text":846},{"id":903,"depth":255,"text":904},{"id":994,"depth":255,"text":995},{"id":1039,"depth":255,"text":1040},{"id":237,"depth":255,"text":238},"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.",[1092,1095,1098],{"q":1093,"a":1094},"What is BMR?","BMR (Basal Metabolic Rate) is calories burned at complete rest for vital functions. It is usually the largest slice of daily energy burn for sedentary to moderately active people.",{"q":1096,"a":1097},"Is BMR enough to plan fat loss?","No. Nutrition plans should use TDEE (BMR + activity). Eating at BMR while ignoring movement usually underestimates real needs.",{"q":1099,"a":1100},"What raises BMR?","Lean mass, height, age, sex, genetics and hormones. Building muscle and staying active raise both BMR and long-term TDEE.",{},"/lexique/en/bmr",[1104,1105,1106,1107],"tdee","calories","neat","calorie-maintenance",[1109,1113],{"type":1110,"pathKey":1111,"labelKey":1112},"calculator","tools/metabolic","lexique.resources.metabolic",{"type":1110,"pathKey":1114,"labelKey":1115},"tools/tdee","lexique.resources.tdee",{"title":693,"description":1090},[1118],{"label":1119,"url":1120},"Mifflin-St Jeor equation","https://pubmed.ncbi.nlm.nih.gov/2305711/","lexique/en/bmr","YVuza-bzjVawOvG-uRfjOcZ8Ev0_cMYMAH9rhDgA298",{"id":1124,"title":1125,"author":7,"body":1126,"category":261,"description":1135,"extension":263,"faq":1206,"lang":265,"lead":1135,"letter":681,"meta":1215,"navigation":268,"path":1216,"ref":1130,"related":1217,"resources":264,"seo":1222,"sources":1223,"stem":1226,"updated":276,"__hash__":1227},"lexique/lexique/en/beta-alanine.md","Beta-alanine",{"type":9,"value":1127,"toc":1200},[1128,1131,1133,1136,1138,1141,1143,1147,1158,1162,1178,1180,1191,1195],[12,1129,1125],{"id":1130},"beta-alanine",[16,1132,19],{"id":18},[21,1134,1135],{},"Beta-alanine is an amino acid that raises muscle carnosine and can help buffering in efforts of ~1–4 minutes; tingles (paresthesia) are common.",[34,1137],{},[21,1139,1140],{},"💡 Coaching-oriented definition: connect the idea to a programming decision (volume, intensity, nutrition or recovery).",[40,1142],{},[43,1144,1146],{"id":1145},"why-it-matters","Why it matters",[52,1148,1149,1152,1155],{},[55,1150,1151],{},"Shared coach ↔ client language",[55,1153,1154],{},"Helps prioritize plan levers",[55,1156,1157],{},"Avoids context-free internet protocols",[43,1159,1161],{"id":1160},"how-to-apply","How to apply",[1163,1164,1165,1168,1175],"ol",{},[55,1166,1167],{},"Explain it in one sentence",[55,1169,1170,1171,1174],{},"Track ",[25,1172,1173],{},"one"," variable for 2–4 weeks",[55,1176,1177],{},"Adjust if performance, adherence or recovery slip",[43,1179,218],{"id":217},[52,1181,1182,1185,1188],{},[55,1183,1184],{},"❌ Stacking too many methods at once",[55,1186,1187],{},"❌ Ignoring sleep, protein and technique",[55,1189,1190],{},"❌ Copying protocols without scaling",[43,1192,1194],{"id":1193},"takeaway","Takeaway",[21,1196,1197,1199],{},[25,1198,1125],{}," only matters if it helps you decide what to do this week, at what dose, and how to measure it.",{"title":251,"searchDepth":252,"depth":252,"links":1201},[1202,1203,1204,1205],{"id":1145,"depth":255,"text":1146},{"id":1160,"depth":255,"text":1161},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},[1207,1209,1212],{"q":1208,"a":1135},"What is Beta-alanine?",{"q":1210,"a":1211},"Why should coaches know it?","Because it changes programming, nutrition or recovery decisions. Without shared language, client tracking gets fuzzy.",{"q":1213,"a":1214},"How to apply it simply?","Explain it in one sentence, link it to one measurable variable, track 2–4 weeks, then adjust. Useful definitions serve decisions.",{},"/lexique/en/beta-alanine",[1218,1219,1220,1221],"creatine","pre-workout","hiit","muscular-endurance",{"title":1125,"description":1135},[1224],{"label":1225,"url":688},"ISSN / sports nutrition literature","lexique/en/beta-alanine","5_094Z6D7iH1s7ahYwNf7JkEb4Y-_naLXWdyL821RiU",{"id":1229,"title":1230,"author":7,"body":1231,"category":261,"description":1454,"extension":263,"faq":1455,"lang":265,"lead":1465,"letter":681,"meta":1466,"navigation":268,"path":1467,"ref":1235,"related":1468,"resources":264,"seo":1473,"sources":1474,"stem":1477,"updated":276,"__hash__":1478},"lexique/lexique/en/body-recomposition.md","Body recomposition",{"type":9,"value":1232,"toc":1447},[1233,1236,1238,1247,1249,1252,1254,1258,1261,1287,1290,1301,1303,1307,1355,1357,1361,1365,1379,1383,1397,1399,1403,1406,1432,1434,1436],[12,1234,1230],{"id":1235},"body-recomposition",[16,1237,19],{"id":18},[21,1239,1240,1242,1243,1246],{},[25,1241,1230],{}," (or \"recomp\") is ",[25,1244,1245],{},"simultaneously gaining muscle and losing fat",". The result: stable weight but transformed body composition.",[34,1248],{},[21,1250,1251],{},"💡 Recomp is rare and slow, but real. It works on specific profiles, not on everyone.",[40,1253],{},[43,1255,1257],{"id":1256},"who-can-recomp","Who can recomp?",[21,1259,1260],{},"Recomposition works best in 4 specific profiles:",[52,1262,1263,1269,1275,1281],{},[55,1264,190,1265,1268],{},[25,1266,1267],{},"Total beginners",": their body responds to everything",[55,1270,190,1271,1274],{},[25,1272,1273],{},"People returning after a long break",": muscle memory accelerates the process",[55,1276,190,1277,1280],{},[25,1278,1279],{},"Overweight individuals",": extra fat = energy reserve for muscle building",[55,1282,190,1283,1286],{},[25,1284,1285],{},"People taking AAS"," (note for context, not endorsement)",[21,1288,1289],{},"Profiles where recomp barely works:",[52,1291,1292,1295,1298],{},[55,1293,1294],{},"❌ Trained intermediates (1+ years)",[55,1296,1297],{},"❌ Lean individuals (\u003C15% men / \u003C22% women)",[55,1299,1300],{},"❌ Advanced lifters (3+ years of training)",[40,1302],{},[43,1304,1306],{"id":1305},"the-4-conditions-for-a-successful-recomp","The 4 conditions for a successful recomp",[96,1308,1309,1319],{},[99,1310,1311],{},[102,1312,1313,1316],{},[105,1314,1315],{},"Condition",[105,1317,1318],{},"Setting",[112,1320,1321,1329,1339,1347],{},[102,1322,1323,1326],{},[117,1324,1325],{},"Calories",[117,1327,1328],{},"Maintenance ± 100 kcal",[102,1330,1331,1336],{},[117,1332,1333],{},[724,1334,193],{"href":1335},"/ressources/lexique-fitness/protein",[117,1337,1338],{},"2.2-2.5 g/kg of bodyweight",[102,1340,1341,1344],{},[117,1342,1343],{},"Strength training",[117,1345,1346],{},"Heavy, progressive, 3-5x/week",[102,1348,1349,1352],{},[117,1350,1351],{},"Sleep",[117,1353,1354],{},"8-9 hours/night",[40,1356],{},[43,1358,1360],{"id":1359},"pros-and-cons-of-recomp","Pros and cons of recomp",[16,1362,1364],{"id":1363},"pros","Pros",[52,1366,1367,1370,1373,1376],{},[55,1368,1369],{},"✅ No need to alternate cut and bulk",[55,1371,1372],{},"✅ Stable weight, easier social adherence",[55,1374,1375],{},"✅ Continuous body composition improvement",[55,1377,1378],{},"✅ Less mental fatigue than long deficits",[16,1380,1382],{"id":1381},"cons","Cons",[52,1384,1385,1388,1391,1394],{},[55,1386,1387],{},"❌ Very slow (1-2 kg muscle / 1-2 kg fat lost over 6-12 months)",[55,1389,1390],{},"❌ Hard for advanced lifters",[55,1392,1393],{},"❌ Requires extreme tracking precision",[55,1395,1396],{},"❌ Less spectacular than big cuts",[40,1398],{},[43,1400,1402],{"id":1401},"cutbulk-vs-recomp-which-to-pick","Cut/bulk vs recomp: which to pick?",[21,1404,1405],{},"Decision rule:",[52,1407,1408,1414,1420,1426],{},[55,1409,1410,1413],{},[25,1411,1412],{},"Beginner",": recomp works perfectly",[55,1415,1416,1419],{},[25,1417,1418],{},"Overweight",": deficit + lifting = recomp by default",[55,1421,1422,1425],{},[25,1423,1424],{},"Lean intermediate",": prefer cut/bulk cycles",[55,1427,1428,1431],{},[25,1429,1430],{},"Advanced",": cut/bulk cycles only",[40,1433],{},[43,1435,238],{"id":237},[21,1437,1438,1439,1442,1443,1446],{},"Recomposition is the ",[25,1440,1441],{},"holy grail of beginners and overweight individuals",". For other profiles, sequential cut/bulk cycles are more effective. ",[25,1444,1445],{},"Quality protein + heavy training + sleep + maintenance = optimal recomp",". Patience is non-negotiable.",{"title":251,"searchDepth":252,"depth":252,"links":1448},[1449,1450,1451,1452,1453],{"id":1256,"depth":255,"text":1257},{"id":1305,"depth":255,"text":1306},{"id":1359,"depth":255,"text":1360},{"id":1401,"depth":255,"text":1402},{"id":237,"depth":255,"text":238},"Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.",[1456,1459,1462],{"q":1457,"a":1458},"Is body recomposition possible?","Yes — especially beginners, returners, higher body-fat clients, or when training and protein are optimized. It is slower than a pure cut or bulk.",{"q":1460,"a":1461},"How do you run it?","Near maintenance calories, high protein, progressive overload, sleep, and metrics (waist, strength, photos) beyond scale weight alone.",{"q":1463,"a":1464},"Who is it less ideal for?","Advanced, already-lean trainees chasing maximal muscle gain: a surplus then a cut is often more efficient.","Body recomposition aims to gain muscle and lose fat at the same time. Possible, but slower: near maintenance, protein, progression and patience.",{},"/lexique/en/body-recomposition",[1469,1470,1471,1472],"calorie-deficit","protein","hypertrophy","body-fat-percentage",{"title":1230,"description":1454},[1475],{"label":1476,"url":274},"Body recomposition literature overview","lexique/en/body-recomposition","jub8fcSD5FNFpadEKgKUGEIBg9QLkc4NOBXBG5s1tK4",{"id":1480,"title":1481,"author":7,"body":1482,"category":261,"description":1491,"extension":263,"faq":1542,"lang":265,"lead":1491,"letter":1547,"meta":1548,"navigation":268,"path":1549,"ref":1486,"related":1550,"resources":264,"seo":1553,"sources":1554,"stem":1556,"updated":276,"__hash__":1557},"lexique/lexique/en/caffeine.md","Caffeine",{"type":9,"value":1483,"toc":1536},[1484,1487,1489,1492,1494,1496,1498,1500,1508,1510,1520,1522,1530,1532],[12,1485,1481],{"id":1486},"caffeine",[16,1488,19],{"id":18},[21,1490,1491],{},"Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.",[34,1493],{},[21,1495,1140],{},[40,1497],{},[43,1499,1146],{"id":1145},[52,1501,1502,1504,1506],{},[55,1503,1151],{},[55,1505,1154],{},[55,1507,1157],{},[43,1509,1161],{"id":1160},[1163,1511,1512,1514,1518],{},[55,1513,1167],{},[55,1515,1170,1516,1174],{},[25,1517,1173],{},[55,1519,1177],{},[43,1521,218],{"id":217},[52,1523,1524,1526,1528],{},[55,1525,1184],{},[55,1527,1187],{},[55,1529,1190],{},[43,1531,1194],{"id":1193},[21,1533,1534,1199],{},[25,1535,1481],{},{"title":251,"searchDepth":252,"depth":252,"links":1537},[1538,1539,1540,1541],{"id":1145,"depth":255,"text":1146},{"id":1160,"depth":255,"text":1161},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},[1543,1545,1546],{"q":1544,"a":1491},"What is Caffeine?",{"q":1210,"a":1211},{"q":1213,"a":1214},"C",{},"/lexique/en/caffeine",[1219,1551,1552],"sleep","training-intensity",{"title":1481,"description":1491},[1555],{"label":1225,"url":688},"lexique/en/caffeine","-4ksRBSRhPoy7BRZDHZZs8L7cozF-Be_SL1VnDUonY0",{"id":1559,"title":1560,"author":7,"body":1561,"category":261,"description":1776,"extension":263,"faq":264,"lang":265,"lead":264,"letter":1547,"meta":1777,"navigation":268,"path":1778,"ref":1107,"related":264,"resources":264,"seo":1779,"sources":1780,"stem":1783,"updated":276,"__hash__":1784},"lexique/lexique/en/calorie-maintenance.md","Calorie Maintenance",{"type":9,"value":1562,"toc":1768},[1563,1565,1567,1577,1579,1582,1584,1588,1591,1615,1617,1621,1659,1661,1664,1666,1670,1701,1703,1707,1710,1736,1738,1740,1754,1756,1758],[12,1564,1560],{"id":1107},[16,1566,19],{"id":18},[21,1568,1569,1572,1573,1576],{},[25,1570,1571],{},"Caloric maintenance"," (or maintenance calories) is the ",[25,1574,1575],{},"calorie intake at which your body weight stays stable over time",". It equals your TDEE — Total Daily Energy Expenditure.",[34,1578],{},[21,1580,1581],{},"💡 Without knowing your maintenance, you can't plan a cut, a bulk, or a recomp. It's the foundation of any nutritional strategy.",[40,1583],{},[43,1585,1587],{"id":1586},"whats-inside-maintenance","What's inside maintenance?",[21,1589,1590],{},"Maintenance covers 4 components:",[52,1592,1593,1598,1604,1610],{},[55,1594,1595,1597],{},[25,1596,693],{}," (60-70%): basal metabolic rate at complete rest",[55,1599,1600,1603],{},[25,1601,1602],{},"TEF"," (10%): thermic effect of food (digestion)",[55,1605,1606,1609],{},[25,1607,1608],{},"EAT"," (5-15%): exercise activity thermogenesis",[55,1611,1612,1614],{},[25,1613,732],{}," (15-30%): non-exercise activity thermogenesis (daily movement)",[40,1616],{},[43,1618,1620],{"id":1619},"how-to-calculate-your-maintenance","How to calculate your maintenance",[96,1622,1623,1633],{},[99,1624,1625],{},[102,1626,1627,1630],{},[105,1628,1629],{},"Method",[105,1631,1632],{},"Accuracy",[112,1634,1635,1643,1651],{},[102,1636,1637,1640],{},[117,1638,1639],{},"Mifflin-St Jeor formula × activity factor",[117,1641,1642],{},"±10-15%",[102,1644,1645,1648],{},[117,1646,1647],{},"Empirical (track 2-3 weeks at constant intake)",[117,1649,1650],{},"±2-5%",[102,1652,1653,1656],{},[117,1654,1655],{},"DEXA + indirect calorimetry",[117,1657,1658],{},"±1-2%",[34,1660],{},[21,1662,1663],{},"⚠️ Online calculators give an estimate, not your real number. Validate empirically.",[40,1665],{},[43,1667,1669],{"id":1668},"maintenance-shifts-over-time","Maintenance shifts over time",[52,1671,1672,1678,1684,1689,1695],{},[55,1673,190,1674,1677],{},[25,1675,1676],{},"Lose weight"," → maintenance drops (less mass to fuel)",[55,1679,190,1680,1683],{},[25,1681,1682],{},"Gain muscle"," → maintenance rises",[55,1685,190,1686,1683],{},[25,1687,1688],{},"Increase activity",[55,1690,190,1691,1694],{},[25,1692,1693],{},"Long deficit"," → metabolic adaptation, maintenance can drop 5-10%",[55,1696,190,1697,1700],{},[25,1698,1699],{},"Aging"," → 1-2% drop per decade",[40,1702],{},[43,1704,1706],{"id":1705},"strategic-uses-of-maintenance","Strategic uses of maintenance",[21,1708,1709],{},"Maintenance phases are powerful tools:",[52,1711,1712,1718,1724,1730],{},[55,1713,1714,1717],{},[25,1715,1716],{},"End of cut",": 4-8 weeks at maintenance to stabilize",[55,1719,1720,1723],{},[25,1721,1722],{},"Diet break",": 1-2 weeks during a long cut to restore hormones",[55,1725,1726,1729],{},[25,1727,1728],{},"Reverse diet",": progressive return to maintenance after a cut",[55,1731,1732,1735],{},[25,1733,1734],{},"Recomposition",": maintenance + heavy training = muscle up + fat down",[40,1737],{},[43,1739,218],{"id":217},[52,1741,1742,1745,1748,1751],{},[55,1743,1744],{},"❌ Trusting calculators 100%",[55,1746,1747],{},"❌ Not adjusting after weight changes",[55,1749,1750],{},"❌ Believing maintenance is fixed for life",[55,1752,1753],{},"❌ Skipping maintenance phases between cut/bulk cycles",[40,1755],{},[43,1757,238],{"id":237},[21,1759,1760,1761,1764,1765,571],{},"Caloric maintenance is ",[25,1762,1763],{},"your nutritional zero point",". Validate it empirically over 2-3 weeks, recalibrate every 2-3 months. ",[25,1766,1767],{},"Master it, and you control your body composition",{"title":251,"searchDepth":252,"depth":252,"links":1769},[1770,1771,1772,1773,1774,1775],{"id":1586,"depth":255,"text":1587},{"id":1619,"depth":255,"text":1620},{"id":1668,"depth":255,"text":1669},{"id":1705,"depth":255,"text":1706},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.",{},"/lexique/en/calorie-maintenance",{"title":1560,"description":1776},[1781],{"label":1782,"url":274},"Energy balance and body weight regulation (review literature)","lexique/en/calorie-maintenance","Aa8IrzTKICfpCzz-MOHZS1SkaqwK5Ckn7VTuw7bAKjI",{"id":1786,"title":1787,"author":7,"body":1788,"category":261,"description":2022,"extension":263,"faq":264,"lang":265,"lead":264,"letter":1547,"meta":2023,"navigation":268,"path":2024,"ref":1792,"related":2025,"resources":2027,"seo":2029,"sources":2030,"stem":2033,"updated":276,"__hash__":2034},"lexique/lexique/en/calorie-surplus.md","Calorie Surplus",{"type":9,"value":1789,"toc":2014},[1790,1793,1795,1806,1808,1811,1813,1817,1878,1880,1883,1885,1889,1896,1899,1910,1913,1915,1919,1951,1953,1957,1974,1976,1980,1983,1997,2000,2002,2004],[12,1791,1787],{"id":1792},"calorie-surplus",[16,1794,19],{"id":18},[21,1796,1797,1798,1801,1802,1805],{},"A ",[25,1799,1800],{},"caloric surplus"," means you consume ",[25,1803,1804],{},"more calories than your body burns",". Extra calories are then stored — ideally as muscle (with proper training), partly as fat.",[34,1807],{},[21,1809,1810],{},"💡 Surplus = mass gain \"fuel\". No surplus = no significant muscle building (except for beginners and special cases).",[40,1812],{},[43,1814,1816],{"id":1815},"surplus-types-and-results","Surplus types and results",[96,1818,1819,1832],{},[99,1820,1821],{},[102,1822,1823,1826,1829],{},[105,1824,1825],{},"Surplus",[105,1827,1828],{},"Weekly weight gain",[105,1830,1831],{},"Muscle/fat ratio",[112,1833,1834,1845,1856,1867],{},[102,1835,1836,1839,1842],{},[117,1837,1838],{},"+100 to +200 kcal",[117,1840,1841],{},"+100-300 g",[117,1843,1844],{},"~80% muscle",[102,1846,1847,1850,1853],{},[117,1848,1849],{},"+200 to +400 kcal (recommended)",[117,1851,1852],{},"+300-500 g",[117,1854,1855],{},"~60-70% muscle",[102,1857,1858,1861,1864],{},[117,1859,1860],{},"+400 to +600 kcal",[117,1862,1863],{},"+500-800 g",[117,1865,1866],{},"~50% muscle",[102,1868,1869,1872,1875],{},[117,1870,1871],{},"+800 kcal+",[117,1873,1874],{},"+1 kg+",[117,1876,1877],{},"\u003C30% muscle",[34,1879],{},[21,1881,1882],{},"⚠️ The body has a maximum muscle building rate. Beyond +500 kcal of surplus, extra calories go into fat — even with optimal training.",[40,1884],{},[43,1886,1888],{"id":1887},"why-a-surplus-is-necessary","Why a surplus is necessary",[21,1890,1891,1892,1895],{},"Building 1 kg of muscle takes ",[25,1893,1894],{},"~5500-7000 kcal"," of additional energy spread over weeks. Without surplus, the body has to take this energy elsewhere — often impossible without compromising other functions.",[21,1897,1898],{},"Without surplus, you can:",[52,1900,1901,1904,1907],{},[55,1902,1903],{},"Maintain existing muscle",[55,1905,1906],{},"Improve technique and strength (early gains)",[55,1908,1909],{},"Recomp slowly (specific profiles)",[21,1911,1912],{},"But you cannot maximize hypertrophy.",[40,1914],{},[43,1916,1918],{"id":1917},"how-to-set-up-your-surplus","How to set up your surplus",[52,1920,1921,1927,1933,1939,1945],{},[55,1922,190,1923,1926],{},[25,1924,1925],{},"Calculate your TDEE"," precisely first",[55,1928,190,1929,1932],{},[25,1930,1931],{},"Add 200-400 kcal"," for a clean lean bulk",[55,1934,190,1935,1938],{},[25,1936,1937],{},"Hit your protein target",": 1.6-2.2 g/kg",[55,1940,190,1941,1944],{},[25,1942,1943],{},"Track weekly weight"," trends",[55,1946,190,1947,1950],{},[25,1948,1949],{},"Adjust every 2-4 weeks"," based on real results",[40,1952],{},[43,1954,1956],{"id":1955},"mistakes-to-avoid","Mistakes to avoid",[52,1958,1959,1962,1965,1968,1971],{},[55,1960,1961],{},"❌ \"I have to eat huge to grow\" → false, surplus is moderate",[55,1963,1964],{},"❌ Ignoring food quality → unhealthy fat accumulates",[55,1966,1967],{},"❌ Not adjusting after a stable weight phase",[55,1969,1970],{},"❌ Confusing surplus with full freedom → tracking remains key",[55,1972,1973],{},"❌ Stopping cardio entirely → cardiovascular health stays useful",[40,1975],{},[43,1977,1979],{"id":1978},"when-to-end-a-surplus","When to end a surplus",[21,1981,1982],{},"Signs that the surplus has gone too far:",[52,1984,1985,1988,1991,1994],{},[55,1986,1987],{},"Body fat > 18% (men) / > 25% (women)",[55,1989,1990],{},"Visible fat gain over 4-6 weeks",[55,1992,1993],{},"Performance drops or stagnates",[55,1995,1996],{},"Discomfort or low motivation",[21,1998,1999],{},"Then transition to a maintenance phase or controlled cut.",[40,2001],{},[43,2003,238],{"id":237},[21,2005,2006,2007,2010,2011,571],{},"The caloric surplus is ",[25,2008,2009],{},"the engine of mass gain",". Adopt a moderate surplus (+200-400 kcal), pair with quality protein and heavy training, track and adjust regularly. ",[25,2012,2013],{},"Slow but constant beats spectacular but messy",{"title":251,"searchDepth":252,"depth":252,"links":2015},[2016,2017,2018,2019,2020,2021],{"id":1815,"depth":255,"text":1816},{"id":1887,"depth":255,"text":1888},{"id":1917,"depth":255,"text":1918},{"id":1955,"depth":255,"text":1956},{"id":1978,"depth":255,"text":1979},{"id":237,"depth":255,"text":238},"A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.",{},"/lexique/en/calorie-surplus",[1105,2026,1470,1471],"mass-gain",[2028],{"type":1110,"pathKey":1114,"labelKey":1115},{"title":1787,"description":2022},[2031],{"label":2032,"url":688},"Energy balance basics — sports nutrition reviews","lexique/en/calorie-surplus","U2GRqamSwph2M0q7VcFobdy-ywa4ZB18T25a36I76V4",{"id":2036,"title":2037,"author":7,"body":2038,"category":261,"description":2386,"extension":263,"faq":2387,"lang":265,"lead":2386,"letter":1547,"meta":2397,"navigation":268,"path":2398,"ref":1469,"related":2399,"resources":2401,"seo":2403,"sources":2404,"stem":2408,"updated":276,"__hash__":2409},"lexique/lexique/en/calorie-deficit.md","Calorie deficit",{"type":9,"value":2039,"toc":2377},[2040,2042,2044,2053,2060,2062,2065,2067,2071,2074,2083,2089,2150,2155,2157,2161,2164,2201,2203,2206,2208,2212,2215,2219,2226,2230,2233,2237,2240,2244,2247,2251,2254,2256,2260,2263,2289,2296,2298,2302,2305,2323,2325,2327,2363,2365,2367],[12,2041,2037],{"id":1469},[16,2043,19],{"id":18},[21,2045,1797,2046,1801,2049,2052],{},[25,2047,2048],{},"caloric deficit",[25,2050,2051],{},"fewer calories than your body burns",". To compensate, your body taps into its energy reserves (mainly fat, sometimes muscle), which leads to weight loss.",[21,2054,2055,2056,2059],{},"It is ",[25,2057,2058],{},"the only universally proven mechanism for fat loss",". No diet, no supplement, no fasting strategy will work without a deficit. Energy balance is the law.",[34,2061],{},[21,2063,2064],{},"💡 1 kg of body fat ≈ 7700 kcal. A 500 kcal/day deficit = ~0.5 kg of fat lost per week (in theory).",[40,2066],{},[43,2068,2070],{"id":2069},"how-to-calculate-your-deficit","How to calculate your deficit",[21,2072,2073],{},"The math is simple:",[21,2075,2076,2079,2080,2082],{},[25,2077,2078],{},"Step 1",": calculate your ",[724,2081,727],{"href":726}," (Total Daily Energy Expenditure) using the BMR × activity coefficient.",[21,2084,2085,2088],{},[25,2086,2087],{},"Step 2",": subtract a deficit suited to your goals.",[96,2090,2091,2104],{},[99,2092,2093],{},[102,2094,2095,2098,2101],{},[105,2096,2097],{},"Deficit type",[105,2099,2100],{},"Daily reduction",[105,2102,2103],{},"Expected weekly loss",[112,2105,2106,2117,2128,2139],{},[102,2107,2108,2111,2114],{},[117,2109,2110],{},"Mild",[117,2112,2113],{},"-200 to -300 kcal",[117,2115,2116],{},"0.2-0.3 kg/week",[102,2118,2119,2122,2125],{},[117,2120,2121],{},"Moderate (recommended)",[117,2123,2124],{},"-400 to -500 kcal",[117,2126,2127],{},"0.4-0.6 kg/week",[102,2129,2130,2133,2136],{},[117,2131,2132],{},"Aggressive",[117,2134,2135],{},"-600 to -800 kcal",[117,2137,2138],{},"0.7-1 kg/week",[102,2140,2141,2144,2147],{},[117,2142,2143],{},"Extreme (short-term only)",[117,2145,2146],{},"-1000 kcal+",[117,2148,2149],{},"1+ kg/week",[21,2151,2152,2154],{},[25,2153,877],{},": TDEE of 2700 kcal → moderate deficit at 2200-2300 kcal/day.",[40,2156],{},[43,2158,2160],{"id":2159},"the-risks-of-an-excessive-deficit","The risks of an excessive deficit",[21,2162,2163],{},"A deficit that is too aggressive may seem effective in the short term, but it triggers serious side effects:",[52,2165,2166,2172,2178,2184,2190,2196],{},[55,2167,623,2168,2171],{},[25,2169,2170],{},"Significant muscle loss"," (the body breaks down muscle for energy)",[55,2173,623,2174,2177],{},[25,2175,2176],{},"Lowered metabolism"," (metabolic adaptation)",[55,2179,623,2180,2183],{},[25,2181,2182],{},"Hormonal disruptions"," (testosterone, estrogen, thyroid)",[55,2185,623,2186,2189],{},[25,2187,2188],{},"Persistent fatigue"," and decreased performance",[55,2191,623,2192,2195],{},[25,2193,2194],{},"Strong rebound risk"," after the diet",[55,2197,623,2198],{},[25,2199,2200],{},"Disordered relationship with food",[34,2202],{},[21,2204,2205],{},"⚠️ The \"slower\" route is almost always faster long-term. A moderate deficit held for 12 weeks beats an extreme one held for 4 weeks before you bounce back.",[40,2207],{},[43,2209,2211],{"id":2210},"how-to-set-up-your-deficit","How to set up your deficit?",[21,2213,2214],{},"Best practices for an effective and sustainable deficit:",[16,2216,2218],{"id":2217},"_1-prioritize-protein","1. Prioritize protein",[21,2220,2221,2222,2225],{},"Aim for ",[25,2223,2224],{},"1.8 to 2.5 g of protein per kg of bodyweight",". This protects muscle, increases satiety and raises diet thermogenesis.",[16,2227,2229],{"id":2228},"_2-dont-sacrifice-training","2. Don't sacrifice training",[21,2231,2232],{},"Keep training heavy and intense. Strength is the signal that tells the body to keep its muscle. Without it, you lose muscle along with fat.",[16,2234,2236],{"id":2235},"_3-track-your-intake-accurately","3. Track your intake accurately",[21,2238,2239],{},"At least at the start, weigh and log your food. Visual estimation underestimates intake by 20-50% on average.",[16,2241,2243],{"id":2242},"_4-eat-enough-fiber","4. Eat enough fiber",[21,2245,2246],{},"30 g of fiber per day = better satiety, healthy digestion, stabilized blood sugar.",[16,2248,2250],{"id":2249},"_5-hydration-and-sleep","5. Hydration and sleep",[21,2252,2253],{},"2-3 L of water/day, 7-9 h of sleep. Two non-negotiable pillars during a deficit.",[40,2255],{},[43,2257,2259],{"id":2258},"why-the-deficit-stops-working-apparent-plateau","Why the deficit stops working (apparent plateau)",[21,2261,2262],{},"After a few weeks, fat loss slows down or stops. Why?",[52,2264,2265,2271,2277,2283],{},[55,2266,2267,2270],{},[25,2268,2269],{},"Lower body weight"," = lower TDEE → the original deficit is no longer one",[55,2272,2273,2276],{},[25,2274,2275],{},"Metabolic adaptation"," (drop in BMR of 5-15% in long deficits)",[55,2278,2279,2282],{},[25,2280,2281],{},"NEAT reduction"," (you move less, often unconsciously)",[55,2284,2285,2288],{},[25,2286,2287],{},"Logging errors"," (relaxation as the diet drags on)",[21,2290,2291,2292,2295],{},"The solution: ",[25,2293,2294],{},"reassess your TDEE every 4-6 weeks"," and slightly readjust calories down (or activity up).",[40,2297],{},[43,2299,2301],{"id":2300},"the-diet-break-reverse-diet","The diet break / reverse diet",[21,2303,2304],{},"To avoid a too-deep adaptation, plan strategic breaks:",[52,2306,2307,2312,2318],{},[55,2308,190,2309,2311],{},[25,2310,1722],{},": 1-2 weeks at maintenance every 6-12 weeks",[55,2313,190,2314,2317],{},[25,2315,2316],{},"Refeed",": occasional days at maintenance for hormonal hygiene",[55,2319,190,2320,2322],{},[25,2321,1728],{},": progressive caloric increase at the end of the cut",[40,2324],{},[43,2326,218],{"id":217},[52,2328,2329,2335,2345,2351,2357],{},[55,2330,623,2331,2334],{},[25,2332,2333],{},"Going extreme too fast",": -1000 kcal from week 1",[55,2336,623,2337,2344],{},[25,2338,2339,2343],{},[724,2340,2342],{"href":2341},"/ressources/lexique-fitness/dried","Cutting"," carbs entirely",": kills training intensity",[55,2346,623,2347,2350],{},[25,2348,2349],{},"Adding endless cardio",": catabolic effect, low return",[55,2352,623,2353,2356],{},[25,2354,2355],{},"Weighing yourself daily"," and freaking out at fluctuations (water, glycogen)",[55,2358,623,2359,2362],{},[25,2360,2361],{},"Doing several \"mini-cuts\" per year",": never enough time for muscle gain",[40,2364],{},[43,2366,238],{"id":237},[21,2368,2369,2370,2373,2374,571],{},"The caloric deficit is ",[25,2371,2372],{},"non-negotiable for fat loss",". Set it at -400 to -500 kcal under your TDEE for sustainable progress. Protect your muscle with high protein and heavy training. Reassess every 4-6 weeks. ",[25,2375,2376],{},"Patience and consistency beat aggression every single time",{"title":251,"searchDepth":252,"depth":252,"links":2378},[2379,2380,2381,2382,2383,2384,2385],{"id":2069,"depth":255,"text":2070},{"id":2159,"depth":255,"text":2160},{"id":2210,"depth":255,"text":2211},{"id":2258,"depth":255,"text":2259},{"id":2300,"depth":255,"text":2301},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"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.",[2388,2391,2394],{"q":2389,"a":2390},"What is a calorie deficit?","Eating fewer calories than your TDEE. Over time the body draws on stored energy—ideally mostly fat when protein and training are solid.",{"q":2392,"a":2393},"How big should the deficit be?","Often −300 to −500 kcal/day (about 0.25–0.75% of body weight per week). Larger cuts raise muscle loss and fatigue risk.",{"q":2395,"a":2396},"How should coaches monitor a deficit?","Weekly weight, measurements, RPE, food adherence and key-lift strength. Adjust calories or training load if fat loss stalls or fatigue spikes.",{},"/lexique/en/calorie-deficit",[1105,2400,1104,1235],"dried",[2402],{"type":1110,"pathKey":1114,"labelKey":1115},{"title":2037,"description":2386},[2405],{"label":2406,"url":2407},"Obesity management evidence base (overview)","https://www.who.int","lexique/en/calorie-deficit","OzM7wtuIOvqD5kMdozKnbo47jegP4CTuX0MevudoEks",{"id":2411,"title":1325,"author":7,"body":2412,"category":261,"description":2540,"extension":263,"faq":2541,"lang":265,"lead":2540,"letter":1547,"meta":2551,"navigation":268,"path":2552,"ref":1105,"related":2553,"resources":2555,"seo":2561,"sources":2562,"stem":2566,"updated":276,"__hash__":2567},"lexique/lexique/en/calories.md",{"type":9,"value":2413,"toc":2531},[2414,2416,2418,2428,2431,2434,2438,2441,2444,2450,2454,2462,2465,2468,2472,2475,2478,2482,2489,2493,2496,2500,2503,2507,2510,2514,2517,2519,2521],[12,2415,1325],{"id":1105},[16,2417,19],{"id":18},[21,2419,1797,2420,2423,2424,2427],{},[25,2421,2422],{},"calorie"," is a unit of energy. In nutrition, we use the ",[25,2425,2426],{},"kilocalorie (kcal)",", which is the energy needed to raise 1 kg of water by 1°C. When you read \"100 calories\" on a label, it actually means 100 kcal.",[21,2429,2430],{},"Every food provides energy in the form of calories, which your body uses to function and move. Mastering calories is mastering body composition.",[21,2432,2433],{},"💡 The \"calorie\" you see on packaging = a kilocalorie (kcal). The two words are used interchangeably in everyday language.",[43,2435,2437],{"id":2436},"how-many-calories-per-macronutrient","How many calories per macronutrient?",[21,2439,2440],{},"Each macronutrient delivers a specific amount of energy:",[21,2442,2443],{},"MacronutrientEnergy per gramProtein4 kcal/gCarbohydrates4 kcal/gFats (lipids)9 kcal/gAlcohol7 kcal/gFiber~2 kcal/g",[21,2445,2446,2449],{},[25,2447,2448],{},"Practical takeaway",": fats deliver more than twice the calories of protein or carbs per gram. That's why fatty foods are quickly calorie-dense.",[43,2451,2453],{"id":2452},"daily-caloric-needs","Daily caloric needs",[21,2455,2456,2457,2461],{},"Your needs depend on your ",[25,2458,2459],{},[724,2460,727],{"href":726}," (Total Daily Energy Expenditure), which is made up of:",[21,2463,2464],{},"Average estimates per profile:",[21,2466,2467],{},"ProfileDaily needs (kcal)Sedentary woman1800-2000Active woman2000-2400Sedentary man2200-2600Active man2600-3200Heavily training athlete3000-4000+",[43,2469,2471],{"id":2470},"calories-in-vs-calories-out","Calories in vs. calories out",[21,2473,2474],{},"Energy balance dictates body composition:",[21,2476,2477],{},"⚠️ \"Calories in vs calories out\" is a real law, but the variables on each side are not constant. Your TDEE adapts depending on intake (metabolic adaptation), and the body uses calories with varying efficiency.",[43,2479,2481],{"id":2480},"are-all-calories-equal","Are all calories equal?",[21,2483,2484,2485,2488],{},"Mathematically yes (1 kcal = 1 kcal). Practically, no. ",[25,2486,2487],{},"Food quality changes how the body uses calories",":",[43,2490,2492],{"id":2491},"how-to-track-your-calories","How to track your calories",[21,2494,2495],{},"Several methods, in order of accuracy:",[16,2497,2499],{"id":2498},"_1-weighing-app-max-accuracy","1. Weighing + app (max accuracy)",[21,2501,2502],{},"Weigh every food, log it in MyFitnessPal/Yazio. Tedious at first, becomes automatic in 2-3 weeks.",[16,2504,2506],{"id":2505},"_2-visual-estimation-intermediate","2. Visual estimation (intermediate)",[21,2508,2509],{},"Hand-portion methods, picture references. Margin of error: ±15-25%.",[16,2511,2513],{"id":2512},"_3-habit-based-long-term","3. Habit-based (long-term)",[21,2515,2516],{},"After tracking, you internalize portions and food values. The most sustainable level.",[43,2518,218],{"id":217},[43,2520,238],{"id":237},[21,2522,2523,2524,2527,2528,571],{},"Calories are ",[25,2525,2526],{},"the foundation of every nutritional strategy",". Calculate your TDEE, set a goal (deficit, maintenance, surplus), track for a few weeks until it becomes second nature. Don't ignore food quality, but never lose sight of the total. ",[25,2529,2530],{},"Energy balance + protein + training = body composition",{"title":251,"searchDepth":252,"depth":252,"links":2532},[2533,2534,2535,2536,2537,2538,2539],{"id":2436,"depth":255,"text":2437},{"id":2452,"depth":255,"text":2453},{"id":2470,"depth":255,"text":2471},{"id":2480,"depth":255,"text":2481},{"id":2491,"depth":255,"text":2492},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.",[2542,2545,2548],{"q":2543,"a":2544},"What is a calorie in nutrition?","A kilocalorie measures food energy. Protein and carbs provide ~4 kcal/g, fat ~9 kcal/g. Calories versus TDEE drive weight gain or loss.",{"q":2546,"a":2547},"Should every client track calories?","Helpful for education and precise goals, not mandatory. Hand portions and habits often beat perfect tracking abandoned after a week.",{"q":2549,"a":2550},"Quantity vs food quality?","Both. Quantity drives scale weight; quality (protein, fiber, micronutrients) drives satiety, health and performance. Strong plans align both.",{},"/lexique/en/calories",[1104,1469,1792,2554],"macronutrients-macros",[2556,2557],{"type":1110,"pathKey":1114,"labelKey":1115},{"type":2558,"pathKey":2559,"labelKey":2560},"feature","features/food-programs","lexique.resources.foodPrograms",{"title":1325,"description":2540},[2563],{"label":2564,"url":2565},"WHO healthy diet fact sheet","https://www.who.int/news-room/fact-sheets/detail/healthy-diet","lexique/en/calories","Q-ttCLWz738_pbc4YqP-FlVo5BTLnEgqhgGiZbHeVZg",{"id":2569,"title":2570,"author":7,"body":2571,"category":261,"description":2868,"extension":263,"faq":264,"lang":265,"lead":264,"letter":1547,"meta":2869,"navigation":268,"path":2870,"ref":2575,"related":264,"resources":264,"seo":2871,"sources":2872,"stem":2875,"updated":276,"__hash__":2876},"lexique/lexique/en/carbohydrates.md","Carbohydrates",{"type":9,"value":2572,"toc":2859},[2573,2576,2578,2587,2593,2595,2606,2608,2612,2616,2619,2627,2631,2634,2648,2650,2654,2701,2703,2707,2752,2758,2760,2764,2790,2792,2796,2800,2803,2807,2814,2818,2825,2827,2831,2845,2847,2849],[12,2574,2570],{"id":2575},"carbohydrates",[16,2577,19],{"id":18},[21,2579,2580,2582,2583,2586],{},[25,2581,2570],{}," are macromolecules representing ",[25,2584,2585],{},"the primary energy source"," for the human body, particularly the brain and muscles during intense effort.",[21,2588,2589,2590,571],{},"1 gram delivers 4 kcal. Stored in the liver and muscles as ",[25,2591,2592],{},"glycogen",[34,2594],{},[21,2596,2597,2598,2601,2602,2605],{},"💡 Contrary to popular belief, carbs are ",[25,2599,2600],{},"not essential"," to survival, but they are ",[25,2603,2604],{},"highly useful"," for performance and muscle gain.",[40,2607],{},[43,2609,2611],{"id":2610},"types-of-carbohydrates","Types of carbohydrates",[16,2613,2615],{"id":2614},"simple-carbs","Simple carbs",[21,2617,2618],{},"Made of 1 or 2 sugar molecules. Fast absorption, high glycemic spike.",[52,2620,2621],{},[55,2622,2623,2626],{},[25,2624,2625],{},"Sources",": sugar, honey, fruits, sodas, candy",[16,2628,2630],{"id":2629},"complex-carbs","Complex carbs",[21,2632,2633],{},"Long sugar molecule chains. Slow absorption.",[52,2635,2636,2642],{},[55,2637,2638,2641],{},[25,2639,2640],{},"Starch",": rice, pasta, bread, potatoes",[55,2643,2644,2647],{},[25,2645,2646],{},"Fiber",": whole grains, vegetables",[40,2649],{},[43,2651,2653],{"id":2652},"glycemic-index-gi","Glycemic index (GI)",[96,2655,2656,2669],{},[99,2657,2658],{},[102,2659,2660,2663,2666],{},[105,2661,2662],{},"GI",[105,2664,2665],{},"Category",[105,2667,2668],{},"Examples",[112,2670,2671,2681,2691],{},[102,2672,2673,2676,2678],{},[117,2674,2675],{},"≥ 70",[117,2677,545],{},[117,2679,2680],{},"White bread, sodas, sugar",[102,2682,2683,2686,2688],{},[117,2684,2685],{},"56-69",[117,2687,535],{},[117,2689,2690],{},"White rice, ripe banana",[102,2692,2693,2696,2698],{},[117,2694,2695],{},"≤ 55",[117,2697,532],{},[117,2699,2700],{},"Oats, lentils, sweet potato",[40,2702],{},[43,2704,2706],{"id":2705},"how-much-per-day","How much per day?",[96,2708,2709,2719],{},[99,2710,2711],{},[102,2712,2713,2716],{},[105,2714,2715],{},"Goal",[105,2717,2718],{},"Recommended intake",[112,2720,2721,2728,2736,2744],{},[102,2722,2723,2725],{},[117,2724,2342],{},[117,2726,2727],{},"2 - 3 g/kg/day",[102,2729,2730,2733],{},[117,2731,2732],{},"Maintenance",[117,2734,2735],{},"3 - 5 g/kg/day",[102,2737,2738,2741],{},[117,2739,2740],{},"Bulking",[117,2742,2743],{},"4 - 6 g/kg/day",[102,2745,2746,2749],{},[117,2747,2748],{},"Endurance",[117,2750,2751],{},"6 - 10 g/kg/day",[21,2753,2754,2757],{},[25,2755,2756],{},"Example",": an 80 kg lifter on a moderate bulk targets 320 to 480 g of carbs per day.",[40,2759],{},[43,2761,2763],{"id":2762},"carbs-and-performance","Carbs and performance",[52,2765,2766,2772,2778,2784],{},[55,2767,190,2768,2771],{},[25,2769,2770],{},"Immediate energy"," for explosive sets",[55,2773,190,2774,2777],{},[25,2775,2776],{},"Muscle glycogen recharge"," between sessions",[55,2779,190,2780,2783],{},[25,2781,2782],{},"Anti-catabolic effect"," (limit protein use as energy)",[55,2785,190,2786,2789],{},[25,2787,2788],{},"Muscle volume",": 1 g of glycogen stores 3 g of intramuscular water",[40,2791],{},[43,2793,2795],{"id":2794},"carb-timing","Carb timing",[16,2797,2799],{"id":2798},"pre-workout-1-3h-before","Pre-workout (1-3h before)",[21,2801,2802],{},"Low-to-moderate GI carbs: oats, rice, sweet potato. Quantity: 1-2 g/kg.",[16,2804,2806],{"id":2805},"intra-workout-long-sessions","Intra-workout (long sessions)",[21,2808,2809,2810,2813],{},"Over 90 min: ",[25,2811,2812],{},"30-60 g simple carbs"," diluted in water.",[16,2815,2817],{"id":2816},"post-workout","Post-workout",[21,2819,2820,2821,2824],{},"Glycogen recharge: ",[25,2822,2823],{},"1 g/kg of carbs"," with a protein source within the hour.",[40,2826],{},[43,2828,2830],{"id":2829},"myths-to-debunk","Myths to debunk",[52,2832,2833,2836,2839,2842],{},[55,2834,2835],{},"❌ \"Carbs make you fat\": only total calories make you fat",[55,2837,2838],{},"❌ \"No carbs after 6pm\": no scientific basis",[55,2840,2841],{},"❌ \"Gluten-free helps weight loss\": false unless intolerant",[55,2843,2844],{},"❌ \"Fructose is evil\": yes in industrial syrup, no in whole fruit",[40,2846],{},[43,2848,238],{"id":237},[21,2850,2851,2852,2855,2856,571],{},"Carbs are ",[25,2853,2854],{},"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). ",[25,2857,2858],{},"Cutting carbs drastically = cutting your performance",{"title":251,"searchDepth":252,"depth":252,"links":2860},[2861,2862,2863,2864,2865,2866,2867],{"id":2610,"depth":255,"text":2611},{"id":2652,"depth":255,"text":2653},{"id":2705,"depth":255,"text":2706},{"id":2762,"depth":255,"text":2763},{"id":2794,"depth":255,"text":2795},{"id":2829,"depth":255,"text":2830},{"id":237,"depth":255,"text":238},"Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.",{},"/lexique/en/carbohydrates",{"title":2570,"description":2868},[2873],{"label":2874,"url":688},"ISSN position stand: nutrient timing","lexique/en/carbohydrates","YdNzIR5MzUaD-EdNKVLEzioGVQuLPBWVlaZmH9mzZPY",{"id":2878,"title":2879,"author":7,"body":2880,"category":261,"description":2889,"extension":263,"faq":2940,"lang":265,"lead":2889,"letter":1547,"meta":2945,"navigation":268,"path":2946,"ref":2884,"related":2947,"resources":264,"seo":2951,"sources":2952,"stem":2954,"updated":276,"__hash__":2955},"lexique/lexique/en/casein.md","Casein",{"type":9,"value":2881,"toc":2934},[2882,2885,2887,2890,2892,2894,2896,2898,2906,2908,2918,2920,2928,2930],[12,2883,2879],{"id":2884},"casein",[16,2886,19],{"id":18},[21,2888,2889],{},"Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.",[34,2891],{},[21,2893,1140],{},[40,2895],{},[43,2897,1146],{"id":1145},[52,2899,2900,2902,2904],{},[55,2901,1151],{},[55,2903,1154],{},[55,2905,1157],{},[43,2907,1161],{"id":1160},[1163,2909,2910,2912,2916],{},[55,2911,1167],{},[55,2913,1170,2914,1174],{},[25,2915,1173],{},[55,2917,1177],{},[43,2919,218],{"id":217},[52,2921,2922,2924,2926],{},[55,2923,1184],{},[55,2925,1187],{},[55,2927,1190],{},[43,2929,1194],{"id":1193},[21,2931,2932,1199],{},[25,2933,2879],{},{"title":251,"searchDepth":252,"depth":252,"links":2935},[2936,2937,2938,2939],{"id":1145,"depth":255,"text":1146},{"id":1160,"depth":255,"text":1161},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},[2941,2943,2944],{"q":2942,"a":2889},"What is Casein?",{"q":1210,"a":1211},{"q":1213,"a":1214},{},"/lexique/en/casein",[1470,2948,2949,2950],"whey-protein","protein-powder","meal-timing",{"title":2879,"description":2889},[2953],{"label":1225,"url":688},"lexique/en/casein","yYf_X-Ml60R-gyy0n7JCLfkjv0grabOYW9jqw3PCMCs",{"id":2957,"title":2958,"author":7,"body":2959,"category":261,"description":2968,"extension":263,"faq":3019,"lang":265,"lead":2968,"letter":1547,"meta":3024,"navigation":268,"path":3025,"ref":2963,"related":3026,"resources":264,"seo":3029,"sources":3030,"stem":3032,"updated":276,"__hash__":3033},"lexique/lexique/en/collagen.md","Collagen",{"type":9,"value":2960,"toc":3013},[2961,2964,2966,2969,2971,2973,2975,2977,2985,2987,2997,2999,3007,3009],[12,2962,2958],{"id":2963},"collagen",[16,2965,19],{"id":18},[21,2967,2968],{},"Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.",[34,2970],{},[21,2972,1140],{},[40,2974],{},[43,2976,1146],{"id":1145},[52,2978,2979,2981,2983],{},[55,2980,1151],{},[55,2982,1154],{},[55,2984,1157],{},[43,2986,1161],{"id":1160},[1163,2988,2989,2991,2995],{},[55,2990,1167],{},[55,2992,1170,2993,1174],{},[25,2994,1173],{},[55,2996,1177],{},[43,2998,218],{"id":217},[52,3000,3001,3003,3005],{},[55,3002,1184],{},[55,3004,1187],{},[55,3006,1190],{},[43,3008,1194],{"id":1193},[21,3010,3011,1199],{},[25,3012,2958],{},{"title":251,"searchDepth":252,"depth":252,"links":3014},[3015,3016,3017,3018],{"id":1145,"depth":255,"text":1146},{"id":1160,"depth":255,"text":1161},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},[3020,3022,3023],{"q":3021,"a":2968},"What is Collagen?",{"q":1210,"a":1211},{"q":1213,"a":1214},{},"/lexique/en/collagen",[1470,3027,3028],"mobility","recovery",{"title":2958,"description":2968},[3031],{"label":1225,"url":688},"lexique/en/collagen","SIgXkK5SHl43Esphtqf3OnJurO18-1qiSKMz8zdp00g",{"id":3035,"title":3036,"author":7,"body":3037,"category":261,"description":3439,"extension":263,"faq":3440,"lang":265,"lead":3439,"letter":1547,"meta":3450,"navigation":268,"path":3451,"ref":1218,"related":3452,"resources":264,"seo":3454,"sources":3455,"stem":3458,"updated":276,"__hash__":3459},"lexique/lexique/en/creatine.md","Creatine",{"type":9,"value":3038,"toc":3430},[3039,3041,3043,3052,3059,3061,3064,3066,3070,3073,3077,3084,3090,3097,3108,3110,3114,3194,3196,3200,3203,3208,3230,3232,3235,3237,3241,3245,3252,3256,3263,3266,3270,3277,3291,3293,3297,3300,3304,3330,3334,3348,3350,3354,3415,3417,3419],[12,3040,3036],{"id":1218},[16,3042,19],{"id":18},[21,3044,3045,3047,3048,3051],{},[25,3046,3036],{}," is a natural compound produced by the human body (liver, kidneys, pancreas) from 3 amino acids: ",[25,3049,3050],{},"arginine, glycine and methionine",". It is stored at 95% in skeletal muscle as phosphocreatine.",[21,3053,3054,3055,3058],{},"It is by far ",[25,3056,3057],{},"the most studied sports supplement in the world",", with over 1000 published scientific studies. Its efficacy and safety are proven beyond any reasonable doubt.",[34,3060],{},[21,3062,3063],{},"💡 Creatine is not a doping product. It is a molecule naturally present in red meat and fish, and produced by your own body every day.",[40,3065],{},[43,3067,3069],{"id":3068},"how-does-creatine-work","How does creatine work?",[21,3071,3072],{},"To understand its effect, you need to understand how your body produces energy during intense effort.",[16,3074,3076],{"id":3075},"the-atp-pc-system","The ATP-PC system",[21,3078,3079,3080,3083],{},"During an explosive effort (squat, sprint, deadlift), your muscles use ",[25,3081,3082],{},"ATP"," (adenosine triphosphate) as fuel. But your ATP stores are limited: they are depleted in 2-3 seconds.",[21,3085,3086,3089],{},[25,3087,3088],{},"Phosphocreatine"," is then used to rapidly regenerate ATP, extending the duration of intense effort by a few extra seconds.",[21,3091,3092,3093,3096],{},"By supplementing with creatine, you ",[25,3094,3095],{},"increase phosphocreatine stores"," in your muscles, which allows you to:",[52,3098,3099,3102,3105],{},[55,3100,3101],{},"Lift heavier",[55,3103,3104],{},"Do more reps at maximum intensity",[55,3106,3107],{},"Recover faster between explosive sets",[40,3109],{},[43,3111,3113],{"id":3112},"scientifically-proven-benefits","Scientifically proven benefits",[96,3115,3116,3129],{},[99,3117,3118],{},[102,3119,3120,3123,3126],{},[105,3121,3122],{},"Benefit",[105,3124,3125],{},"Evidence level",[105,3127,3128],{},"Average effect",[112,3130,3131,3142,3152,3162,3173,3184],{},[102,3132,3133,3136,3139],{},[117,3134,3135],{},"Strength increase",[117,3137,3138],{},"★★★★★",[117,3140,3141],{},"+5-15%",[102,3143,3144,3147,3149],{},[117,3145,3146],{},"Muscle mass gain",[117,3148,3138],{},[117,3150,3151],{},"+1-2 kg over 4-12 weeks",[102,3153,3154,3157,3159],{},[117,3155,3156],{},"Explosive performance",[117,3158,3138],{},[117,3160,3161],{},"Significantly improved",[102,3163,3164,3167,3170],{},[117,3165,3166],{},"Recovery between sets",[117,3168,3169],{},"★★★★",[117,3171,3172],{},"Improved",[102,3174,3175,3178,3181],{},[117,3176,3177],{},"Cognition and memory",[117,3179,3180],{},"★★★",[117,3182,3183],{},"Emerging benefits",[102,3185,3186,3189,3191],{},[117,3187,3188],{},"Brain health (aging)",[117,3190,3180],{},[117,3192,3193],{},"Promising leads",[40,3195],{},[43,3197,3199],{"id":3198},"which-creatine-to-choose","Which creatine to choose?",[21,3201,3202],{},"The market is flooded with different forms: creatine HCL, ethyl ester, kre-alkalyn, micronized creatine... Marketing is intense.",[21,3204,3205],{},[25,3206,3207],{},"The scientific truth: creatine monohydrate is the only one to use.",[52,3209,3210,3216,3222,3227],{},[55,3211,190,3212,3215],{},[25,3213,3214],{},"Most studied form"," (90% of studies use monohydrate)",[55,3217,190,3218,3221],{},[25,3219,3220],{},"The cheapest"," (3-5x less expensive than other forms)",[55,3223,190,3224],{},[25,3225,3226],{},"Maximum proven effectiveness",[55,3228,3229],{},"❌ Other forms cost more without any extra demonstrated benefit",[34,3231],{},[21,3233,3234],{},"⚠️ Look for the \"Creapure®\" label on the packaging: it's the German seal guaranteeing the purity and quality of the creatine monohydrate.",[40,3236],{},[43,3238,3240],{"id":3239},"dosage-and-timing","Dosage and timing",[16,3242,3244],{"id":3243},"standard-method-recommended","Standard method (recommended)",[21,3246,3247,3248,3251],{},"Take ",[25,3249,3250],{},"3 to 5 g per day",", every day, at any time. Muscle saturation happens in 3-4 weeks.",[16,3253,3255],{"id":3254},"loading-phase-optional","Loading phase (optional)",[21,3257,3258,3259,3262],{},"If you want to saturate faster: ",[25,3260,3261],{},"20 g/day for 5-7 days",", split into 4 doses. Then a maintenance dose of 3-5 g.",[21,3264,3265],{},"The upside: you feel the effects within 1 week instead of 4. The downside: possible digestive issues at first.",[16,3267,3269],{"id":3268},"when-to-take-creatine","When to take creatine?",[21,3271,3272,3273,3276],{},"Scientific verdict: ",[25,3274,3275],{},"timing barely matters",". Daily consistency is what truly counts. A few nuances:",[52,3278,3279,3285,3288],{},[55,3280,3281,3282],{},"Slight preference for ",[25,3283,3284],{},"post-workout intake with a meal",[55,3286,3287],{},"With carbs: better absorption (insulin helps transport)",[55,3289,3290],{},"On rest days: take it anyway, whenever you want",[40,3292],{},[43,3294,3296],{"id":3295},"side-effects-and-myths","Side effects and myths",[21,3298,3299],{},"Creatine is the victim of many myths. Let's clear them up.",[16,3301,3303],{"id":3302},"myths-to-bury","Myths to bury",[52,3305,3306,3312,3318,3324],{},[55,3307,623,3308,3311],{},[25,3309,3310],{},"\"Creatine damages the kidneys\"",": no study on healthy subjects has shown this. Over 30 years of hindsight.",[55,3313,623,3314,3317],{},[25,3315,3316],{},"\"You need to cycle it\"",": false, you can take it year-round without breaks.",[55,3319,623,3320,3323],{},[25,3321,3322],{},"\"It bloats you up like doping\"",": the initial weight gain (1-2 kg) is intramuscular water retention, not fat.",[55,3325,623,3326,3329],{},[25,3327,3328],{},"\"Women shouldn't take it\"",": studies show the same benefits in women.",[16,3331,3333],{"id":3332},"real-minor-side-effects","Real (minor) side effects",[52,3335,3336,3342],{},[55,3337,403,3338,3341],{},[25,3339,3340],{},"Water retention",": +1-2 kg in the first weeks (intramuscular, normal)",[55,3343,403,3344,3347],{},[25,3345,3346],{},"Digestive issues",": rare, mostly during loading or if taken without water",[40,3349],{},[43,3351,3353],{"id":3352},"who-is-creatine-useful-for","Who is creatine useful for?",[96,3355,3356,3366],{},[99,3357,3358],{},[102,3359,3360,3363],{},[105,3361,3362],{},"Profile",[105,3364,3365],{},"Recommendation",[112,3367,3368,3376,3384,3392,3400,3407],{},[102,3369,3370,3373],{},[117,3371,3372],{},"Strength training practitioner",[117,3374,3375],{},"✅ Highly recommended",[102,3377,3378,3381],{},[117,3379,3380],{},"Explosive sports (sprint, team sports)",[117,3382,3383],{},"✅ Recommended",[102,3385,3386,3389],{},[117,3387,3388],{},"Pure endurance sports (marathon)",[117,3390,3391],{},"⚠️ Limited benefit",[102,3393,3394,3397],{},[117,3395,3396],{},"Vegetarians / Vegans",[117,3398,3399],{},"✅ Very useful (no dietary intake from meat)",[102,3401,3402,3405],{},[117,3403,3404],{},"Older adults (sarcopenia)",[117,3406,3383],{},[102,3408,3409,3412],{},[117,3410,3411],{},"Students / cognitive work",[117,3413,3414],{},"✅ Interesting cognitive benefits",[40,3416],{},[43,3418,238],{"id":237},[21,3420,3421,3422,3425,3426,3429],{},"Creatine monohydrate is ",[25,3423,3424],{},"the best value-for-money in sports nutrition",". Safe, cheap, effective, backed by decades of research. If you train and you hesitate between several supplements, always start with this one. ",[25,3427,3428],{},"3-5 g per day, for life",", and you'll have made the most rational supplementation choice possible.",{"title":251,"searchDepth":252,"depth":252,"links":3431},[3432,3433,3434,3435,3436,3437,3438],{"id":3068,"depth":255,"text":3069},{"id":3112,"depth":255,"text":3113},{"id":3198,"depth":255,"text":3199},{"id":3239,"depth":255,"text":3240},{"id":3295,"depth":255,"text":3296},{"id":3352,"depth":255,"text":3353},{"id":237,"depth":255,"text":238},"Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.",[3441,3444,3447],{"q":3442,"a":3443},"Does creatine actually work?","Yes. Creatine monohydrate is one of the best-supported supplements for strength, power and lean mass in high-intensity efforts.",{"q":3445,"a":3446},"What dose should I use?","3–5 g daily is enough long term. A loading phase (about 20 g/day for 5–7 days) is optional and only speeds saturation.",{"q":3448,"a":3449},"Only on training days?","No. Creatine works via muscle saturation, so daily intake matters more than perfect peri-workout timing.",{},"/lexique/en/creatine",[1470,1219,3453,1471],"intra-workout",{"title":3036,"description":3439},[3456],{"label":3457,"url":688},"ISSN position stand: creatine supplementation","lexique/en/creatine","NGbWJyfy-00C8wjy3f2RDLm6SGZ1d0DZpIfInpn8yCs",{"id":3461,"title":2342,"author":7,"body":3462,"category":261,"description":3724,"extension":263,"faq":3725,"lang":265,"lead":3735,"letter":1547,"meta":3736,"navigation":268,"path":3737,"ref":2400,"related":264,"resources":264,"seo":3738,"sources":3739,"stem":3742,"updated":276,"__hash__":3743},"lexique/lexique/en/dried.md",{"type":9,"value":3463,"toc":3716},[3464,3467,3469,3483,3485,3492,3494,3498,3548,3550,3553,3555,3559,3584,3586,3590,3593,3630,3632,3636,3674,3677,3679,3681,3701,3703,3705],[12,3465,2342],{"id":3466},"cutting",[16,3468,19],{"id":18},[21,3470,1797,3471,3474,3475,3478,3479,3482],{},[25,3472,3473],{},"cutting phase"," (or \"cut\") is a period where you intentionally eat in a ",[25,3476,3477],{},"caloric deficit to lose body fat",", while training hard to ",[25,3480,3481],{},"preserve muscle mass"," built during a previous bulk or maintenance phase.",[34,3484],{},[21,3486,3487,3488,3491],{},"💡 The goal of a cut is NOT to lose weight — it's to lose ",[25,3489,3490],{},"fat"," while keeping muscle. Two very different things.",[40,3493],{},[43,3495,3497],{"id":3496},"the-3-types-of-cutting","The 3 types of cutting",[96,3499,3500,3513],{},[99,3501,3502],{},[102,3503,3504,3507,3510],{},[105,3505,3506],{},"Type",[105,3508,3509],{},"Deficit",[105,3511,3512],{},"Result",[112,3514,3515,3526,3537],{},[102,3516,3517,3520,3523],{},[117,3518,3519],{},"Mini cut",[117,3521,3522],{},"-500 to -700 kcal/day",[117,3524,3525],{},"Fast: 0.7-1 kg/week, 4-6 weeks max",[102,3527,3528,3531,3534],{},[117,3529,3530],{},"Standard cut (recommended)",[117,3532,3533],{},"-300 to -500 kcal/day",[117,3535,3536],{},"Balanced: 0.4-0.6 kg/week, 8-16 weeks",[102,3538,3539,3542,3545],{},[117,3540,3541],{},"Slow cut",[117,3543,3544],{},"-150 to -300 kcal/day",[117,3546,3547],{},"Sustainable: 0.2-0.4 kg/week, 12-20+ weeks",[34,3549],{},[21,3551,3552],{},"⚠️ A deficit greater than -700 kcal/day causes significant muscle loss, hormonal disruption, and a strong rebound risk.",[40,3554],{},[43,3556,3558],{"id":3557},"the-4-nutritional-pillars-of-cutting","The 4 nutritional pillars of cutting",[52,3560,3561,3567,3572,3578],{},[55,3562,190,3563,3566],{},[25,3564,3565],{},"Caloric deficit",": -300 to -500 kcal below your TDEE",[55,3568,190,3569,3571],{},[25,3570,1015],{},": 2-2.5 g/kg of bodyweight (vs 1.6-2 g/kg in maintenance)",[55,3573,190,3574,3577],{},[25,3575,3576],{},"Sufficient fats",": 0.8-1 g/kg minimum (hormone health)",[55,3579,190,3580,3583],{},[25,3581,3582],{},"Carbs adapted"," to training: more on training days, less on rest days",[40,3585],{},[43,3587,3589],{"id":3588},"how-to-preserve-muscle-during-a-cut","How to preserve muscle during a cut",[21,3591,3592],{},"Losing fat without losing muscle is the real challenge. Strategies that work:",[52,3594,3595,3601,3607,3613,3618,3624],{},[55,3596,190,3597,3600],{},[25,3598,3599],{},"Keep training heavy",": maintain your usual loads, the signal to keep muscle",[55,3602,190,3603,3606],{},[25,3604,3605],{},"Reduce volume slightly",": -10 to -20% if recovery suffers",[55,3608,190,3609,3612],{},[25,3610,3611],{},"Don't kill yourself with cardio",": 2-3 sessions/week max if needed",[55,3614,190,3615,3617],{},[25,3616,1021],{},": 7-9h, non-negotiable",[55,3619,190,3620,3623],{},[25,3621,3622],{},"Manage stress",": chronic cortisol = muscle catabolism",[55,3625,190,3626,3629],{},[25,3627,3628],{},"Refeed days",": 1-2 days/week at maintenance to restore glycogen",[40,3631],{},[43,3633,3635],{"id":3634},"how-long-should-a-cut-last","How long should a cut last?",[96,3637,3638,3648],{},[99,3639,3640],{},[102,3641,3642,3645],{},[105,3643,3644],{},"Starting body fat",[105,3646,3647],{},"Recommended duration",[112,3649,3650,3658,3666],{},[102,3651,3652,3655],{},[117,3653,3654],{},"10-12% (men) / 18-20% (women)",[117,3656,3657],{},"4-6 weeks (mini cut)",[102,3659,3660,3663],{},[117,3661,3662],{},"15-18% (men) / 22-25% (women)",[117,3664,3665],{},"8-12 weeks (standard cut)",[102,3667,3668,3671],{},[117,3669,3670],{},"20%+ (men) / 28%+ (women)",[117,3672,3673],{},"12-20+ weeks, with diet breaks",[21,3675,3676],{},"A cut longer than 16 weeks without diet breaks risks strong metabolic adaptation. Plan strategic 1-2 week breaks at maintenance.",[40,3678],{},[43,3680,218],{"id":217},[52,3682,3683,3686,3689,3692,3695,3698],{},[55,3684,3685],{},"❌ Excessive deficit (\"the harder I cut, the faster I lose\")",[55,3687,3688],{},"❌ Cutting protein along with calories",[55,3690,3691],{},"❌ Doing cardio every day instead of fixing the diet",[55,3693,3694],{},"❌ Cutting fats below 0.5 g/kg (hormonal collapse)",[55,3696,3697],{},"❌ Stopping training when energy drops (muscle loss accelerates)",[55,3699,3700],{},"❌ Weighing yourself daily and stressing on water fluctuations",[40,3702],{},[43,3704,238],{"id":237},[21,3706,3707,3708,3711,3712,3715],{},"A successful cut is ",[25,3709,3710],{},"moderate, structured, patient",". -400 kcal/day, 2 g of protein/kg, heavy training maintained. ",[25,3713,3714],{},"0.5-1% bodyweight lost per week is the sweet spot",". Below that = too slow. Above = muscle loss. Slow and steady wins the race.",{"title":251,"searchDepth":252,"depth":252,"links":3717},[3718,3719,3720,3721,3722,3723],{"id":3496,"depth":255,"text":3497},{"id":3557,"depth":255,"text":3558},{"id":3588,"depth":255,"text":3589},{"id":3634,"depth":255,"text":3635},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"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.",[3726,3729,3732],{"q":3727,"a":3728},"What is a cutting phase?","A calorie-deficit phase aimed at losing fat while preserving muscle, with strength training and high protein.",{"q":3730,"a":3731},"Ideal rate of loss?","Often ~0.25–0.75% of body weight per week. Faster rates raise muscle loss and fatigue risk.",{"q":3733,"a":3734},"Should you stop lifting while cutting?","No. Strength training and solid protein intake are central to keeping lean mass.","A cut is a deficit phase to lose fat while protecting muscle. Strength + protein + a moderate deficit beat extreme diets.",{},"/lexique/en/dried",{"title":2342,"description":3724},[3740],{"label":3741,"url":274},"Fat loss and resistance training evidence overview","lexique/en/dried","UnCiFpsFdcwXBeUUlGfNg3FcWYZr0i8QYpjeMJFHDDM",{"id":3745,"title":3746,"author":7,"body":3747,"category":261,"description":3756,"extension":263,"faq":3807,"lang":265,"lead":3756,"letter":3812,"meta":3813,"navigation":268,"path":3814,"ref":3751,"related":3815,"resources":264,"seo":3816,"sources":3817,"stem":3819,"updated":276,"__hash__":3820},"lexique/lexique/en/dietary-fiber.md","Dietary fiber",{"type":9,"value":3748,"toc":3801},[3749,3752,3754,3757,3759,3761,3763,3765,3773,3775,3785,3787,3795,3797],[12,3750,3746],{"id":3751},"dietary-fiber",[16,3753,19],{"id":18},[21,3755,3756],{},"Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.",[34,3758],{},[21,3760,1140],{},[40,3762],{},[43,3764,1146],{"id":1145},[52,3766,3767,3769,3771],{},[55,3768,1151],{},[55,3770,1154],{},[55,3772,1157],{},[43,3774,1161],{"id":1160},[1163,3776,3777,3779,3783],{},[55,3778,1167],{},[55,3780,1170,3781,1174],{},[25,3782,1173],{},[55,3784,1177],{},[43,3786,218],{"id":217},[52,3788,3789,3791,3793],{},[55,3790,1184],{},[55,3792,1187],{},[55,3794,1190],{},[43,3796,1194],{"id":1193},[21,3798,3799,1199],{},[25,3800,3746],{},{"title":251,"searchDepth":252,"depth":252,"links":3802},[3803,3804,3805,3806],{"id":1145,"depth":255,"text":1146},{"id":1160,"depth":255,"text":1161},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},[3808,3810,3811],{"q":3809,"a":3756},"What is Dietary fiber?",{"q":1210,"a":1211},{"q":1213,"a":1214},"D",{},"/lexique/en/dietary-fiber",[2575,1105,2950],{"title":3746,"description":3756},[3818],{"label":1225,"url":688},"lexique/en/dietary-fiber","5RCFiNpDsfuWq0PmcUVqM_VyVq8lhxmfYYoYkxi3h90",{"id":3822,"title":3823,"author":7,"body":3824,"category":261,"description":3974,"extension":263,"faq":3975,"lang":265,"lead":3833,"letter":3984,"meta":3985,"navigation":268,"path":3986,"ref":3828,"related":3987,"resources":264,"seo":3989,"sources":3990,"stem":3994,"updated":276,"__hash__":3995},"lexique/lexique/en/electrolytes.md","Electrolytes",{"type":9,"value":3825,"toc":3967},[3826,3829,3831,3834,3836,3839,3841,3845,3856,3860,3886,3890,3940,3942,3956,3958],[12,3827,3823],{"id":3828},"electrolytes",[16,3830,19],{"id":18},[21,3832,3833],{},"Electrolytes are charged minerals — mainly sodium, potassium, magnesium and chloride — involved in muscle contraction and fluid balance. They matter most when sweat losses are high.",[34,3835],{},[21,3837,3838],{},"💡 Coaching-oriented definition: useful to explain the idea to a client and place it in a plan — not just vocabulary.",[40,3840],{},[43,3842,3844],{"id":3843},"why-it-matters-in-coaching","Why it matters in coaching",[52,3846,3847,3850,3853],{},[55,3848,3849],{},"Shared language between coach and client",[55,3851,3852],{},"Helps dose volume, intensity or nutrition toward a goal",[55,3854,3855],{},"Reduces “harder is better” confusion",[43,3857,3859],{"id":3858},"how-to-apply-it","How to apply it",[1163,3861,3862,3868,3874,3880],{},[55,3863,3864,3867],{},[25,3865,3866],{},"Explain"," it in one plain sentence (see lead above)",[55,3869,3870,3873],{},[25,3871,3872],{},"Link"," it to a measurable lever (RPE, sets, calories, minutes, load)",[55,3875,3876,3879],{},[25,3877,3878],{},"Track"," one variable for 2–4 weeks before rewriting the plan",[55,3881,3882,3885],{},[25,3883,3884],{},"Adjust"," if recovery, adherence or technique slip",[43,3887,3889],{"id":3888},"practical-cues","Practical cues",[96,3891,3892,3905],{},[99,3893,3894],{},[102,3895,3896,3899,3902],{},[105,3897,3898],{},"Situation",[105,3900,3901],{},"Coach question",[105,3903,3904],{},"Typical action",[112,3906,3907,3918,3929],{},[102,3908,3909,3912,3915],{},[117,3910,3911],{},"Client stalled",[117,3913,3914],{},"Is stimulus enough and recoverable?",[117,3916,3917],{},"Change one variable (volume, intensity, rest)",[102,3919,3920,3923,3926],{},[117,3921,3922],{},"Client exhausted",[117,3924,3925],{},"Overreaching or just poor sleep?",[117,3927,3928],{},"Deload, sleep, calories",[102,3930,3931,3934,3937],{},[117,3932,3933],{},"Client confused",[117,3935,3936],{},"Shared vocabulary?",[117,3938,3939],{},"Return to definition + concrete example",[43,3941,218],{"id":217},[52,3943,3944,3947,3950,3953],{},[55,3945,3946],{},"❌ Using the term without a programming decision",[55,3948,3949],{},"❌ Stacking too many intensification methods at once",[55,3951,3952],{},"❌ Ignoring recovery, protein and adherence",[55,3954,3955],{},"❌ Copying an internet protocol with no client context",[43,3957,1194],{"id":1193},[21,3959,3960,3962,3963,3966],{},[25,3961,3823],{}," only matters if it helps you ",[25,3964,3965],{},"decide better",": what to do this week, at what dose, and how to measure the outcome.",{"title":251,"searchDepth":252,"depth":252,"links":3968},[3969,3970,3971,3972,3973],{"id":3843,"depth":255,"text":3844},{"id":3858,"depth":255,"text":3859},{"id":3888,"depth":255,"text":3889},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},"Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.",[3976,3978,3981],{"q":3977,"a":3833},"What is Electrolytes?",{"q":3979,"a":3980},"Why should coaches know Electrolytes?","Because it drives real programming, nutrition or recovery decisions. Without shared language, clients misread cues and tracking gets fuzzy.",{"q":3982,"a":3983},"How do I use it without overcomplicating the plan?","Pick one measurable lever tied to the idea, explain it in one sentence, track it 2–4 weeks, then adjust. A useful definition serves decisions, not jargon.","E",{},"/lexique/en/electrolytes",[3988,1219,3453],"hydration",{"title":3823,"description":3974},[3991],{"label":3992,"url":3993},"ACSM fluid / electrolyte guidance","https://www.acsm.org","lexique/en/electrolytes","v2Vb4zAc-N2DWslTyGqUPMA3zqPUlJza32oLmVGAf1Y",{"id":3997,"title":3998,"author":7,"body":3999,"category":261,"description":4111,"extension":263,"faq":4112,"lang":265,"lead":4007,"letter":4118,"meta":4119,"navigation":268,"path":4120,"ref":2592,"related":4121,"resources":264,"seo":4123,"sources":4124,"stem":4127,"updated":276,"__hash__":4128},"lexique/lexique/en/glycogen.md","Glycogen",{"type":9,"value":4000,"toc":4104},[4001,4003,4005,4008,4010,4012,4014,4016,4024,4026,4044,4046,4084,4086,4096,4098],[12,4002,3998],{"id":2592},[16,4004,19],{"id":18},[21,4006,4007],{},"Glycogen is carbohydrate stored in muscle and liver. Hard sets, intervals and team sports burn it quickly: protecting it is part of performance, not just “diet talk.”",[34,4009],{},[21,4011,3838],{},[40,4013],{},[43,4015,3844],{"id":3843},[52,4017,4018,4020,4022],{},[55,4019,3849],{},[55,4021,3852],{},[55,4023,3855],{},[43,4025,3859],{"id":3858},[1163,4027,4028,4032,4036,4040],{},[55,4029,4030,3867],{},[25,4031,3866],{},[55,4033,4034,3873],{},[25,4035,3872],{},[55,4037,4038,3879],{},[25,4039,3878],{},[55,4041,4042,3885],{},[25,4043,3884],{},[43,4045,3889],{"id":3888},[96,4047,4048,4058],{},[99,4049,4050],{},[102,4051,4052,4054,4056],{},[105,4053,3898],{},[105,4055,3901],{},[105,4057,3904],{},[112,4059,4060,4068,4076],{},[102,4061,4062,4064,4066],{},[117,4063,3911],{},[117,4065,3914],{},[117,4067,3917],{},[102,4069,4070,4072,4074],{},[117,4071,3922],{},[117,4073,3925],{},[117,4075,3928],{},[102,4077,4078,4080,4082],{},[117,4079,3933],{},[117,4081,3936],{},[117,4083,3939],{},[43,4085,218],{"id":217},[52,4087,4088,4090,4092,4094],{},[55,4089,3946],{},[55,4091,3949],{},[55,4093,3952],{},[55,4095,3955],{},[43,4097,1194],{"id":1193},[21,4099,4100,3962,4102,3966],{},[25,4101,3998],{},[25,4103,3965],{},{"title":251,"searchDepth":252,"depth":252,"links":4105},[4106,4107,4108,4109,4110],{"id":3843,"depth":255,"text":3844},{"id":3858,"depth":255,"text":3859},{"id":3888,"depth":255,"text":3889},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},"Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.",[4113,4115,4117],{"q":4114,"a":4007},"What is Glycogen?",{"q":4116,"a":3980},"Why should coaches know Glycogen?",{"q":3982,"a":3983},"G",{},"/lexique/en/glycogen",[2575,3453,4122,1220],"training-volume",{"title":3998,"description":4111},[4125],{"label":4126,"url":274},"Muscle glycogen and exercise performance (classic literature)","lexique/en/glycogen","u2aHI6A_3iWtcnHQeLOip94qGBRMAXkU-O10U_2W8Sc",{"id":4130,"title":205,"author":7,"body":4131,"category":261,"description":4243,"extension":263,"faq":4244,"lang":265,"lead":4139,"letter":4250,"meta":4251,"navigation":268,"path":4252,"ref":3988,"related":4253,"resources":264,"seo":4254,"sources":4255,"stem":4258,"updated":276,"__hash__":4259},"lexique/lexique/en/hydration.md",{"type":9,"value":4132,"toc":4236},[4133,4135,4137,4140,4142,4144,4146,4148,4156,4158,4176,4178,4216,4218,4228,4230],[12,4134,205],{"id":3988},[16,4136,19],{"id":18},[21,4138,4139],{},"Hydration means keeping fluids (and often electrolytes) in a range that supports training quality and recovery. It is not “force gallons of water” — it is context-aware management based on sweat, heat and session length.",[34,4141],{},[21,4143,3838],{},[40,4145],{},[43,4147,3844],{"id":3843},[52,4149,4150,4152,4154],{},[55,4151,3849],{},[55,4153,3852],{},[55,4155,3855],{},[43,4157,3859],{"id":3858},[1163,4159,4160,4164,4168,4172],{},[55,4161,4162,3867],{},[25,4163,3866],{},[55,4165,4166,3873],{},[25,4167,3872],{},[55,4169,4170,3879],{},[25,4171,3878],{},[55,4173,4174,3885],{},[25,4175,3884],{},[43,4177,3889],{"id":3888},[96,4179,4180,4190],{},[99,4181,4182],{},[102,4183,4184,4186,4188],{},[105,4185,3898],{},[105,4187,3901],{},[105,4189,3904],{},[112,4191,4192,4200,4208],{},[102,4193,4194,4196,4198],{},[117,4195,3911],{},[117,4197,3914],{},[117,4199,3917],{},[102,4201,4202,4204,4206],{},[117,4203,3922],{},[117,4205,3925],{},[117,4207,3928],{},[102,4209,4210,4212,4214],{},[117,4211,3933],{},[117,4213,3936],{},[117,4215,3939],{},[43,4217,218],{"id":217},[52,4219,4220,4222,4224,4226],{},[55,4221,3946],{},[55,4223,3949],{},[55,4225,3952],{},[55,4227,3955],{},[43,4229,1194],{"id":1193},[21,4231,4232,3962,4234,3966],{},[25,4233,205],{},[25,4235,3965],{},{"title":251,"searchDepth":252,"depth":252,"links":4237},[4238,4239,4240,4241,4242],{"id":3843,"depth":255,"text":3844},{"id":3858,"depth":255,"text":3859},{"id":3888,"depth":255,"text":3889},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},"Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.",[4245,4247,4249],{"q":4246,"a":4139},"What is Hydration?",{"q":4248,"a":3980},"Why should coaches know Hydration?",{"q":3982,"a":3983},"H",{},"/lexique/en/hydration",[3828,1551,1106],{"title":205,"description":4243},[4256],{"label":4257,"url":3993},"ACSM fluid replacement position stand","lexique/en/hydration","CAQAmjCfbafdYFmryTHS05v34Rp9I_7brLXqQW5x86g",{"id":4261,"title":4262,"author":7,"body":4263,"category":261,"description":4272,"extension":263,"faq":4323,"lang":265,"lead":4272,"letter":4328,"meta":4329,"navigation":268,"path":4330,"ref":4267,"related":4331,"resources":264,"seo":4332,"sources":4333,"stem":4335,"updated":276,"__hash__":4336},"lexique/lexique/en/intermittent-fasting.md","Intermittent fasting",{"type":9,"value":4264,"toc":4317},[4265,4268,4270,4273,4275,4277,4279,4281,4289,4291,4301,4303,4311,4313],[12,4266,4262],{"id":4267},"intermittent-fasting",[16,4269,19],{"id":18},[21,4271,4272],{},"Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.",[34,4274],{},[21,4276,1140],{},[40,4278],{},[43,4280,1146],{"id":1145},[52,4282,4283,4285,4287],{},[55,4284,1151],{},[55,4286,1154],{},[55,4288,1157],{},[43,4290,1161],{"id":1160},[1163,4292,4293,4295,4299],{},[55,4294,1167],{},[55,4296,1170,4297,1174],{},[25,4298,1173],{},[55,4300,1177],{},[43,4302,218],{"id":217},[52,4304,4305,4307,4309],{},[55,4306,1184],{},[55,4308,1187],{},[55,4310,1190],{},[43,4312,1194],{"id":1193},[21,4314,4315,1199],{},[25,4316,4262],{},{"title":251,"searchDepth":252,"depth":252,"links":4318},[4319,4320,4321,4322],{"id":1145,"depth":255,"text":1146},{"id":1160,"depth":255,"text":1161},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},[4324,4326,4327],{"q":4325,"a":4272},"What is Intermittent fasting?",{"q":1210,"a":1211},{"q":1213,"a":1214},"I",{},"/lexique/en/intermittent-fasting",[1469,2950,1470],{"title":4262,"description":4272},[4334],{"label":1225,"url":688},"lexique/en/intermittent-fasting","3v7hBboYKlK1d6s2SwlSBHCTZuRrp2biIgZAYRhBd-8",{"id":4338,"title":4339,"author":7,"body":4340,"category":261,"description":4679,"extension":263,"faq":264,"lang":265,"lead":264,"letter":4328,"meta":4680,"navigation":268,"path":4681,"ref":3453,"related":264,"resources":264,"seo":4682,"sources":4683,"stem":4686,"updated":276,"__hash__":4687},"lexique/lexique/en/intra-workout.md","Intra-workout",{"type":9,"value":4341,"toc":4671},[4342,4344,4346,4355,4357,4360,4362,4366,4435,4437,4441,4445,4451,4462,4466,4469,4480,4484,4487,4507,4511,4519,4521,4524,4526,4530,4534,4542,4546,4557,4560,4571,4575,4586,4588,4592,4635,4637,4639,4656,4658,4660],[12,4343,4339],{"id":3453},[16,4345,19],{"id":18},[21,4347,4348,4350,4351,4354],{},[25,4349,4339],{}," refers to ",[25,4352,4353],{},"everything you consume during the training session",": water, electrolytes, carbs, amino acids. The goal: maintain energy, hydration, and performance throughout the session.",[34,4356],{},[21,4358,4359],{},"💡 For a regular session under 90 minutes, water is enough. The intra-workout becomes truly useful for long sessions or special contexts.",[40,4361],{},[43,4363,4365],{"id":4364},"when-does-intra-workout-become-useful","When does intra-workout become useful?",[96,4367,4368,4378],{},[99,4369,4370],{},[102,4371,4372,4375],{},[105,4373,4374],{},"Context",[105,4376,4377],{},"Intra-workout needed?",[112,4379,4380,4388,4396,4404,4412,4419,4427],{},[102,4381,4382,4385],{},[117,4383,4384],{},"Standard session 60-90 min",[117,4386,4387],{},"Water only ✅",[102,4389,4390,4393],{},[117,4391,4392],{},"Long session > 90 min",[117,4394,4395],{},"Water + carbs ⚠️",[102,4397,4398,4401],{},[117,4399,4400],{},"Endurance > 2h",[117,4402,4403],{},"Water + carbs + electrolytes ✅",[102,4405,4406,4409],{},[117,4407,4408],{},"Heavy strength training (powerlifting)",[117,4410,4411],{},"Optional, water enough ⚠️",[102,4413,4414,4416],{},[117,4415,169],{},[117,4417,4418],{},"BCAA/EAA can be useful ⚠️",[102,4420,4421,4424],{},[117,4422,4423],{},"Aggressive cut",[117,4425,4426],{},"EAAs can preserve muscle ⚠️",[102,4428,4429,4432],{},[117,4430,4431],{},"Heavy sweating session (heat)",[117,4433,4434],{},"Electrolytes essential ✅",[40,4436],{},[43,4438,4440],{"id":4439},"the-4-components-of-an-intra-workout","The 4 components of an intra-workout",[16,4442,4444],{"id":4443},"_1-hydration-always","1. Hydration (always)",[21,4446,4447,4448,571],{},"The most important factor. ",[25,4449,4450],{},"2-3% dehydration = -10 to -20% performance",[52,4452,4453,4456,4459],{},[55,4454,4455],{},"500-750 ml of water per hour of training",[55,4457,4458],{},"Drink in small sips, not all at once",[55,4460,4461],{},"Drink before feeling thirsty (delayed signal)",[16,4463,4465],{"id":4464},"_2-carbohydrates-if-90-min","2. Carbohydrates (if > 90 min)",[21,4467,4468],{},"To maintain blood glucose and delay glycogen depletion:",[52,4470,4471,4474,4477],{},[55,4472,4473],{},"30-60 g/h of fast carbs (maltodextrin, dextrose, fructose mix)",[55,4475,4476],{},"Avoid simple sugar concentrations > 8% (digestive issues)",[55,4478,4479],{},"Cluster dextrin: high-end option, no insulin spike",[16,4481,4483],{"id":4482},"_3-electrolytes-heavy-sweating","3. Electrolytes (heavy sweating)",[21,4485,4486],{},"Essential to prevent cramps and maintain hydration:",[52,4488,4489,4495,4501],{},[55,4490,4491,4494],{},[25,4492,4493],{},"Sodium",": 300-700 mg/h",[55,4496,4497,4500],{},[25,4498,4499],{},"Potassium",": 100-200 mg/h",[55,4502,4503,4506],{},[25,4504,4505],{},"Magnesium",": 50-100 mg/h",[16,4508,4510],{"id":4509},"_4-amino-acids-specific-contexts","4. Amino acids (specific contexts)",[52,4512,4513,4516],{},[55,4514,4515],{},"EAAs: 10-20 g, useful if fasted training or aggressive cut",[55,4517,4518],{},"BCAAs: useless if total daily protein is sufficient (1.6+ g/kg)",[34,4520],{},[21,4522,4523],{},"⚠️ For a standard well-fed session, the body has glycogen + amino acids in reserve. Water is enough.",[40,4525],{},[43,4527,4529],{"id":4528},"sample-protocols","Sample protocols",[16,4531,4533],{"id":4532},"standard-1h-session","Standard 1h session",[52,4535,4536,4539],{},[55,4537,4538],{},"500-1000 ml of water spread out over the session",[55,4540,4541],{},"Nothing else needed if you ate 1-3h before",[16,4543,4545],{"id":4544},"long-2h-session","Long 2h session",[52,4547,4548,4551,4554],{},[55,4549,4550],{},"1.5-2 L of water",[55,4552,4553],{},"30-60 g of carbs/h (sports drink or mix)",[55,4555,4556],{},"Electrolytes if heavy sweating",[16,4558,169],{"id":4559},"fasted-training",[52,4561,4562,4565,4568],{},[55,4563,4564],{},"500 ml of water + 10 g of EAA before",[55,4566,4567],{},"10 g of EAA at mid-session",[55,4569,4570],{},"Water + protein meal immediately after",[16,4572,4574],{"id":4573},"endurance-2h-running-cycling","Endurance > 2h (running, cycling)",[52,4576,4577,4580,4583],{},[55,4578,4579],{},"500-750 ml/h of water with electrolytes",[55,4581,4582],{},"60-90 g of carbs/h (multi-source: glucose + fructose)",[55,4584,4585],{},"Optionally caffeine in the second half",[40,4587],{},[43,4589,4591],{"id":4590},"best-intra-workout-sources","Best intra-workout sources",[96,4593,4594,4603],{},[99,4595,4596],{},[102,4597,4598,4600],{},[105,4599,3506],{},[105,4601,4602],{},"Best options",[112,4604,4605,4612,4619,4627],{},[102,4606,4607,4609],{},[117,4608,199],{},[117,4610,4611],{},"Maltodextrin, dextrose, cluster dextrin, banana",[102,4613,4614,4616],{},[117,4615,3823],{},[117,4617,4618],{},"Pink salt, lemon-honey-water mix, dedicated supplements",[102,4620,4621,4624],{},[117,4622,4623],{},"Amino acids",[117,4625,4626],{},"EAA powder (full spectrum), avoid simple BCAAs",[102,4628,4629,4632],{},[117,4630,4631],{},"Boosters (optional)",[117,4633,4634],{},"Caffeine 100-200 mg, beta-alanine pre-loaded",[40,4636],{},[43,4638,218],{"id":217},[52,4640,4641,4644,4647,4650,4653],{},[55,4642,4643],{},"❌ Drinking only BCAAs while well-fed (waste of money)",[55,4645,4646],{},"❌ Drinking gallons of water in the first 10 min then nothing",[55,4648,4649],{},"❌ Ignoring electrolytes in summer / hot environment",[55,4651,4652],{},"❌ Taking carbs for a 45-min strength session (useless)",[55,4654,4655],{},"❌ Believing the intra makes up for poor pre/post-workout",[40,4657],{},[43,4659,238],{"id":237},[21,4661,4662,4663,4666,4667,4670],{},"For 90% of regular gym sessions, ",[25,4664,4665],{},"water is enough",". Intra-workout becomes really useful for long sessions, fasted, in heat, or in aggressive cut. ",[25,4668,4669],{},"Hydration always, carbs if long, electrolytes if sweating, amino acids if specific context",". Don't waste your money chasing useless products for normal sessions.",{"title":251,"searchDepth":252,"depth":252,"links":4672},[4673,4674,4675,4676,4677,4678],{"id":4364,"depth":255,"text":4365},{"id":4439,"depth":255,"text":4440},{"id":4528,"depth":255,"text":4529},{"id":4590,"depth":255,"text":4591},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.",{},"/lexique/en/intra-workout",{"title":4339,"description":4679},[4684],{"label":4685,"url":688},"ISSN nutrient timing position stand","lexique/en/intra-workout","HG7ffpjA6q5nke890IPY-ouAot47I53PvKzJW5qEbfE",{"id":4689,"title":4690,"author":7,"body":4691,"category":261,"description":4700,"extension":263,"faq":4751,"lang":265,"lead":4700,"letter":4756,"meta":4757,"navigation":268,"path":4758,"ref":4695,"related":4759,"resources":264,"seo":4760,"sources":4761,"stem":4763,"updated":276,"__hash__":4764},"lexique/lexique/en/lean-bulk.md","Lean bulk",{"type":9,"value":4692,"toc":4745},[4693,4696,4698,4701,4703,4705,4707,4709,4717,4719,4729,4731,4739,4741],[12,4694,4690],{"id":4695},"lean-bulk",[16,4697,19],{"id":18},[21,4699,4700],{},"A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.",[34,4702],{},[21,4704,1140],{},[40,4706],{},[43,4708,1146],{"id":1145},[52,4710,4711,4713,4715],{},[55,4712,1151],{},[55,4714,1154],{},[55,4716,1157],{},[43,4718,1161],{"id":1160},[1163,4720,4721,4723,4727],{},[55,4722,1167],{},[55,4724,1170,4725,1174],{},[25,4726,1173],{},[55,4728,1177],{},[43,4730,218],{"id":217},[52,4732,4733,4735,4737],{},[55,4734,1184],{},[55,4736,1187],{},[55,4738,1190],{},[43,4740,1194],{"id":1193},[21,4742,4743,1199],{},[25,4744,4690],{},{"title":251,"searchDepth":252,"depth":252,"links":4746},[4747,4748,4749,4750],{"id":1145,"depth":255,"text":1146},{"id":1160,"depth":255,"text":1161},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},[4752,4754,4755],{"q":4753,"a":4700},"What is Lean bulk?",{"q":1210,"a":1211},{"q":1213,"a":1214},"L",{},"/lexique/en/lean-bulk",[2026,1792,1235,1470],{"title":4690,"description":4700},[4762],{"label":1225,"url":688},"lexique/en/lean-bulk","6Wcd578GIREMk4IfI47hl1yN1rfdsdvIW2YqBvEyfSs",{"id":4766,"title":4767,"author":7,"body":4768,"category":261,"description":5029,"extension":263,"faq":264,"lang":265,"lead":264,"letter":4756,"meta":5030,"navigation":268,"path":5031,"ref":4772,"related":264,"resources":264,"seo":5032,"sources":5033,"stem":5036,"updated":276,"__hash__":5037},"lexique/lexique/en/lipids-fats.md","Lipids (Fats)",{"type":9,"value":4769,"toc":5021},[4770,4773,4775,4785,4792,4794,4801,4803,4807,4838,4840,4843,4845,4849,4853,4856,4860,4863,4867,4887,4891,4898,4900,4902,4950,4952,4956,4960,4977,4981,4992,4994,4996,5007,5009,5011],[12,4771,4767],{"id":4772},"lipids-fats",[16,4774,19],{"id":18},[21,4776,4777,4780,4781,4784],{},[25,4778,4779],{},"Lipids"," (fats) are macromolecules representing a ",[25,4782,4783],{},"concentrated energy source"," and playing vital roles in the body.",[21,4786,4787,4788,4791],{},"1 gram delivers ",[25,4789,4790],{},"9 kcal",", more than double protein or carbs.",[34,4793],{},[21,4795,4796,4797,4800],{},"💡 Contrary to long-held belief, eating fat does not directly make you fat. ",[25,4798,4799],{},"Excess calories"," cause weight gain, regardless of the source.",[40,4802],{},[43,4804,4806],{"id":4805},"why-lipids-are-essential","Why lipids are essential",[52,4808,4809,4815,4821,4827,4833],{},[55,4810,4811,4814],{},[25,4812,4813],{},"Hormone production",": testosterone, estrogens (made from cholesterol)",[55,4816,4817,4820],{},[25,4818,4819],{},"Cell membranes",": 50% lipid-based",[55,4822,4823,4826],{},[25,4824,4825],{},"Nervous system",": the brain is 60% fat",[55,4828,4829,4832],{},[25,4830,4831],{},"Vitamin absorption",": A, D, E, K",[55,4834,4835],{},[25,4836,4837],{},"Long-term energy reserve",[34,4839],{},[21,4841,4842],{},"⚠️ Going below 0.5 g/kg/day of lipids can drop your testosterone by 20-30% in weeks.",[40,4844],{},[43,4846,4848],{"id":4847},"types-of-lipids","Types of lipids",[16,4850,4852],{"id":4851},"_1-saturated-fats","1. Saturated fats",[21,4854,4855],{},"Stable when cooked. Sources: butter, fatty meats, cheese, coconut oil. Recommended: moderate (10-15% of total calories).",[16,4857,4859],{"id":4858},"_2-monounsaturated-fats-omega-9","2. Monounsaturated fats (omega-9)",[21,4861,4862],{},"Sources: olive oil, avocado, almonds. Role: cardiovascular health. Prioritize (15-20%).",[16,4864,4866],{"id":4865},"_3-polyunsaturated-fats-omega-3-and-6","3. Polyunsaturated fats (omega-3 and 6)",[52,4868,4869,4875,4881],{},[55,4870,4871,4874],{},[25,4872,4873],{},"Omega-3",": fatty fish, flax seeds, walnuts",[55,4876,4877,4880],{},[25,4878,4879],{},"Omega-6",": vegetable oils (sunflower, corn)",[55,4882,4883,4886],{},[25,4884,4885],{},"Ideal ratio",": 1:4 — modern diets are too omega-6 heavy",[16,4888,4890],{"id":4889},"_4-trans-fats-avoid","4. Trans fats (avoid)",[21,4892,4893,4894,4897],{},"From industrial hydrogenation. ",[25,4895,4896],{},"Highly harmful",". Sources: margarines, pastries, fast food.",[40,4899],{},[43,4901,2706],{"id":2705},[96,4903,4904,4912],{},[99,4905,4906],{},[102,4907,4908,4910],{},[105,4909,3362],{},[105,4911,2718],{},[112,4913,4914,4922,4929,4936,4943],{},[102,4915,4916,4919],{},[117,4917,4918],{},"Hormonal minimum",[117,4920,4921],{},"0.8 g/kg/day",[102,4923,4924,4926],{},[117,4925,2342],{},[117,4927,4928],{},"0.8 - 1 g/kg/day",[102,4930,4931,4933],{},[117,4932,2732],{},[117,4934,4935],{},"1 - 1.2 g/kg/day",[102,4937,4938,4940],{},[117,4939,2740],{},[117,4941,4942],{},"1 - 1.5 g/kg/day",[102,4944,4945,4948],{},[117,4946,4947],{},"Ketogenic diet",[117,4949,2727],{},[40,4951],{},[43,4953,4955],{"id":4954},"best-sources","Best sources",[16,4957,4959],{"id":4958},"prioritize","Prioritize",[52,4961,4962,4965,4968,4971,4974],{},[55,4963,4964],{},"🥑 Avocado: 15 g/fruit",[55,4966,4967],{},"🐟 Salmon, sardines, mackerel: 10-15 g/100g",[55,4969,4970],{},"🌰 Almonds, walnuts, hazelnuts: 50-60 g/100g",[55,4972,4973],{},"🥚 Whole eggs: 5 g/egg",[55,4975,4976],{},"🫒 Extra virgin olive oil",[16,4978,4980],{"id":4979},"avoid","Avoid",[52,4982,4983,4986,4989],{},[55,4984,4985],{},"❌ Hydrogenated margarines",[55,4987,4988],{},"❌ Refined oils reheated multiple times",[55,4990,4991],{},"❌ Ultra-processed ready meals",[40,4993],{},[43,4995,2830],{"id":2829},[52,4997,4998,5001,5004],{},[55,4999,5000],{},"❌ \"Fat makes you fat\": total calories matter",[55,5002,5003],{},"❌ \"Eggs are bad for the heart\": false, excellent nutrient source",[55,5005,5006],{},"❌ \"Avoid all saturated fats\": essential in moderate amounts",[40,5008],{},[43,5010,238],{"id":237},[21,5012,5013,5014,5017,5018,571],{},"Lipids are ",[25,5015,5016],{},"not the enemy",". Aim for 1 g/kg/day, prioritize good sources (fatty fish, avocado, nuts, olive oil), avoid trans fats. ",[25,5019,5020],{},"Cutting fats below 0.8 g/kg = sabotaging your testosterone",{"title":251,"searchDepth":252,"depth":252,"links":5022},[5023,5024,5025,5026,5027,5028],{"id":4805,"depth":255,"text":4806},{"id":4847,"depth":255,"text":4848},{"id":2705,"depth":255,"text":2706},{"id":4954,"depth":255,"text":4955},{"id":2829,"depth":255,"text":2830},{"id":237,"depth":255,"text":238},"Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.",{},"/lexique/en/lipids-fats",{"title":4767,"description":5029},[5034],{"label":5035,"url":2407},"Dietary fats and health — overview (WHO)","lexique/en/lipids-fats","uvpWyEmCOUQKpY0UGlotMC88WZuzx0KLUXBeRc049yA",{"id":5039,"title":5040,"author":7,"body":5041,"category":261,"description":5430,"extension":263,"faq":5431,"lang":265,"lead":5430,"letter":5441,"meta":5442,"navigation":268,"path":5443,"ref":2554,"related":5444,"resources":5445,"seo":5448,"sources":5449,"stem":5453,"updated":276,"__hash__":5454},"lexique/lexique/en/macronutrients-macros.md","Macronutrients (Macros)",{"type":9,"value":5042,"toc":5421},[5043,5045,5047,5053,5055,5057,5059,5107,5109,5116,5118,5122,5125,5139,5141,5145,5149,5153,5161,5165,5173,5175,5179,5182,5184,5258,5260,5264,5344,5346,5350,5378,5380,5382,5399,5401,5403],[12,5044,5040],{"id":2554},[16,5046,19],{"id":18},[21,5048,5049,5052],{},[25,5050,5051],{},"Macronutrients"," (or \"macros\") are the 3 main categories of nutrients your body consumes in large quantities to produce energy and function.",[40,5054],{},[40,5056],{},[40,5058],{},[96,5060,5061,5074],{},[99,5062,5063],{},[102,5064,5065,5068,5071],{},[105,5066,5067],{},"Macro",[105,5069,5070],{},"kcal/g",[105,5072,5073],{},"Role",[112,5075,5076,5088,5096],{},[102,5077,5078,5082,5085],{},[117,5079,5080],{},[724,5081,193],{"href":1335},[117,5083,5084],{},"4",[117,5086,5087],{},"Building & repair",[102,5089,5090,5092,5094],{},[117,5091,199],{},[117,5093,5084],{},[117,5095,2770],{},[102,5097,5098,5101,5104],{},[117,5099,5100],{},"Fats",[117,5102,5103],{},"9",[117,5105,5106],{},"Hormones & long-term energy",[34,5108],{},[21,5110,5111,5112,5115],{},"💡 ",[25,5113,5114],{},"Alcohol"," is not an essential macro but provides 7 kcal/g.",[40,5117],{},[43,5119,5121],{"id":5120},"why-macros-matter","Why macros matter",[21,5123,5124],{},"Counting only calories is limited. Two diets at 2000 kcal can produce radically different results:",[52,5126,5127,5130,5133,5136],{},[55,5128,5129],{},"2000 kcal with 200 g protein: favors muscle gain",[55,5131,5132],{},"2000 kcal with 50 g protein: favors muscle loss",[55,5134,5135],{},"2000 kcal mostly simple carbs: rapid hunger",[55,5137,5138],{},"2000 kcal balanced: stable satiety, optimal performance",[40,5140],{},[43,5142,5144],{"id":5143},"how-to-split-your-macros","How to split your macros",[16,5146,5148],{"id":5147},"step-1-calculate-your-daily-calories-tdee","Step 1: Calculate your daily calories (TDEE)",[16,5150,5152],{"id":5151},"step-2-set-protein-priority","Step 2: Set protein (priority)",[52,5154,5155,5158],{},[55,5156,5157],{},"1.6 - 2 g/kg in maintenance and bulking",[55,5159,5160],{},"2 - 2.5 g/kg in cutting",[16,5162,5164],{"id":5163},"step-3-split-the-rest","Step 3: Split the rest",[52,5166,5167,5170],{},[55,5168,5169],{},"Fats: 0.8 - 1.2 g/kg × 9 = fat calories",[55,5171,5172],{},"Carbs: remaining calories / 4 = carb grams",[40,5174],{},[43,5176,5178],{"id":5177},"full-example","Full example",[21,5180,5181],{},"80 kg lifter, TDEE 2800 kcal, bulking:",[40,5183],{},[96,5185,5186,5203],{},[99,5187,5188],{},[102,5189,5190,5192,5195,5200],{},[105,5191,5067],{},[105,5193,5194],{},"Quantity",[105,5196,5197],{},[724,5198,1325],{"href":5199},"/ressources/lexique-fitness/calories",[105,5201,5202],{},"%",[112,5204,5205,5218,5231,5244],{},[102,5206,5207,5209,5212,5215],{},[117,5208,193],{},[117,5210,5211],{},"160 g",[117,5213,5214],{},"640 kcal",[117,5216,5217],{},"21%",[102,5219,5220,5222,5225,5228],{},[117,5221,199],{},[117,5223,5224],{},"430 g",[117,5226,5227],{},"1720 kcal",[117,5229,5230],{},"56%",[102,5232,5233,5235,5238,5241],{},[117,5234,5100],{},[117,5236,5237],{},"80 g",[117,5239,5240],{},"720 kcal",[117,5242,5243],{},"23%",[102,5245,5246,5249,5252,5255],{},[117,5247,5248],{},"Total",[117,5250,5251],{},"—",[117,5253,5254],{},"3080 kcal",[117,5256,5257],{},"100%",[40,5259],{},[43,5261,5263],{"id":5262},"splits-by-goal","Splits by goal",[96,5265,5266,5279],{},[99,5267,5268],{},[102,5269,5270,5272,5275,5277],{},[105,5271,2715],{},[105,5273,5274],{},"Prot",[105,5276,199],{},[105,5278,5100],{},[112,5280,5281,5294,5307,5319,5331],{},[102,5282,5283,5286,5289,5291],{},[117,5284,5285],{},"Moderate cut",[117,5287,5288],{},"30-40%",[117,5290,5288],{},[117,5292,5293],{},"20-30%",[102,5295,5296,5299,5302,5305],{},[117,5297,5298],{},"Balanced maintenance",[117,5300,5301],{},"25-30%",[117,5303,5304],{},"40-50%",[117,5306,5301],{},[102,5308,5309,5311,5314,5317],{},[117,5310,2740],{},[117,5312,5313],{},"20-25%",[117,5315,5316],{},"50-60%",[117,5318,5313],{},[102,5320,5321,5323,5326,5329],{},[117,5322,2748],{},[117,5324,5325],{},"15-20%",[117,5327,5328],{},"55-65%",[117,5330,5313],{},[102,5332,5333,5336,5338,5341],{},[117,5334,5335],{},"Ketogenic",[117,5337,5313],{},[117,5339,5340],{},"5-10%",[117,5342,5343],{},"65-75%",[40,5345],{},[43,5347,5349],{"id":5348},"tracking-tools","Tracking tools",[52,5351,5352,5359,5365,5371],{},[55,5353,5354,5355,5358],{},"📱 ",[25,5356,5357],{},"MyFitnessPal",": market reference",[55,5360,5354,5361,5364],{},[25,5362,5363],{},"Yazio",": modern interface, free",[55,5366,5354,5367,5370],{},[25,5368,5369],{},"Cronometer",": very precise",[55,5372,5373,5374,5377],{},"⚖️ ",[25,5375,5376],{},"Kitchen scale",": essential at first",[40,5379],{},[43,5381,218],{"id":217},[52,5383,5384,5387,5390,5393,5396],{},[55,5385,5386],{},"❌ Underestimating protein (staying below 1.6 g/kg)",[55,5388,5389],{},"❌ Cutting fats too drastically",[55,5391,5392],{},"❌ Believing \"less carbs = better\"",[55,5394,5395],{},"❌ Tracking only calories without macros",[55,5397,5398],{},"❌ Ignoring fiber (15-30 g/day)",[40,5400],{},[43,5402,238],{"id":237},[21,5404,5405,5406,5409,5410,5413,5414,5417,5418,571],{},"Mastering your macros means ",[25,5407,5408],{},"mastering your physical transformation",". Three rules: ",[25,5411,5412],{},"protein priority"," (1.6-2 g/kg), ",[25,5415,5416],{},"minimum fats"," (0.8 g/kg), ",[25,5419,5420],{},"carbs based on goals",{"title":251,"searchDepth":252,"depth":252,"links":5422},[5423,5424,5425,5426,5427,5428,5429],{"id":5120,"depth":255,"text":5121},{"id":5143,"depth":255,"text":5144},{"id":5177,"depth":255,"text":5178},{"id":5262,"depth":255,"text":5263},{"id":5348,"depth":255,"text":5349},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.",[5432,5435,5438],{"q":5433,"a":5434},"What are macronutrients?","Protein, carbohydrates and fats—the three main energy and structural nutrients. Their balance drives body composition, training energy and adherence.",{"q":5436,"a":5437},"Do you need to track macros to progress?","Not always. Beginners often start with calories + protein. Full macro tracking helps for precise cuts, bulks or performance goals, or when progress stalls.",{"q":5439,"a":5440},"What should coaches prioritize?","1) Adherence, 2) calories vs TDEE, 3) protein, 4) carbs/fats by sport and preference. A followed good plan beats a perfect abandoned one.","M",{},"/lexique/en/macronutrients-macros",[1470,2575,4772,1105],[5446,5447],{"type":2558,"pathKey":2559,"labelKey":2560},{"type":1110,"pathKey":1114,"labelKey":1115},{"title":5040,"description":5430},[5450],{"label":5451,"url":5452},"Dietary Guidelines for Americans","https://www.dietaryguidelines.gov/","lexique/en/macronutrients-macros","CknTKWFmKEYhXB_Jls7B0tTsN5wW6zzNJTTNBzGv33I",{"id":5456,"title":2732,"author":7,"body":5457,"category":261,"description":5696,"extension":263,"faq":264,"lang":265,"lead":264,"letter":5441,"meta":5697,"navigation":268,"path":5698,"ref":5461,"related":264,"resources":264,"seo":5699,"sources":5700,"stem":5702,"updated":276,"__hash__":5703},"lexique/lexique/en/maintenance.md",{"type":9,"value":5458,"toc":5688},[5459,5462,5464,5473,5475,5478,5480,5484,5488,5491,5505,5509,5526,5528,5531,5533,5537,5590,5592,5596,5599,5628,5630,5634,5637,5658,5660,5662,5675,5677,5679],[12,5460,2732],{"id":5461},"maintenance",[16,5463,19],{"id":18},[21,5465,5466,5468,5469,5472],{},[25,5467,2732],{}," is the ",[25,5470,5471],{},"number of calories you need each day to keep your weight stable",". It corresponds to your TDEE (Total Daily Energy Expenditure). Above maintenance: surplus = mass gain. Below: deficit = fat loss.",[34,5474],{},[21,5476,5477],{},"💡 Maintenance is the cornerstone of every nutritional strategy. Unknown maintenance = blind navigation.",[40,5479],{},[43,5481,5483],{"id":5482},"how-to-find-your-maintenance","How to find your maintenance",[16,5485,5487],{"id":5486},"method-1-theoretical-calculation","Method 1: theoretical calculation",[21,5489,5490],{},"Maintenance = BMR × activity coefficient",[52,5492,5493,5496,5499,5502],{},[55,5494,5495],{},"Sedentary: BMR × 1.2",[55,5497,5498],{},"Lightly active: BMR × 1.375",[55,5500,5501],{},"Moderately active: BMR × 1.55",[55,5503,5504],{},"Very active: BMR × 1.725",[16,5506,5508],{"id":5507},"method-2-empirical-more-accurate","Method 2: empirical (more accurate)",[52,5510,5511,5514,5517,5520,5523],{},[55,5512,5513],{},"Eat ~2500 kcal/day for 2 weeks (estimated maintenance)",[55,5515,5516],{},"Track weight every morning",[55,5518,5519],{},"If weight stable: that's your real maintenance",[55,5521,5522],{},"If gaining: reduce by 100-200 kcal",[55,5524,5525],{},"If losing: add 100-200 kcal",[34,5527],{},[21,5529,5530],{},"⚠️ Theoretical formulas have ±10-15% error. Real measurement remains the only true reference.",[40,5532],{},[43,5534,5536],{"id":5535},"reference-values","Reference values",[96,5538,5539,5548],{},[99,5540,5541],{},[102,5542,5543,5545],{},[105,5544,3362],{},[105,5546,5547],{},"Approximate maintenance (kcal/day)",[112,5549,5550,5558,5566,5574,5582],{},[102,5551,5552,5555],{},[117,5553,5554],{},"Sedentary woman 60 kg",[117,5556,5557],{},"1800-2000",[102,5559,5560,5563],{},[117,5561,5562],{},"Active woman 60 kg",[117,5564,5565],{},"2100-2400",[102,5567,5568,5571],{},[117,5569,5570],{},"Sedentary man 80 kg",[117,5572,5573],{},"2400-2700",[102,5575,5576,5579],{},[117,5577,5578],{},"Active man 80 kg",[117,5580,5581],{},"2800-3200",[102,5583,5584,5587],{},[117,5585,5586],{},"Heavily training athlete 90 kg",[117,5588,5589],{},"3500-4500",[40,5591],{},[43,5593,5595],{"id":5594},"why-is-maintenance-changing","Why is maintenance changing?",[21,5597,5598],{},"Maintenance isn't a fixed value — it changes based on:",[52,5600,5601,5607,5612,5617,5622],{},[55,5602,5603,5606],{},[25,5604,5605],{},"Body weight",": lighter = lower maintenance",[55,5608,5609,5611],{},[25,5610,789],{},": more muscle = higher maintenance",[55,5613,5614,5616],{},[25,5615,920],{},": more workouts = higher maintenance",[55,5618,5619,5621],{},[25,5620,805],{},": drops 1-2% per decade",[55,5623,5624,5627],{},[25,5625,5626],{},"Diet history",": long deficit = metabolic adaptation",[40,5629],{},[43,5631,5633],{"id":5632},"maintenance-phases","Maintenance phases",[21,5635,5636],{},"Strategically used after a cut or bulk:",[52,5638,5639,5643,5648,5653],{},[55,5640,190,5641,1717],{},[25,5642,1716],{},[55,5644,190,5645,5647],{},[25,5646,1728],{},": progressive return to maintenance",[55,5649,190,5650,5652],{},[25,5651,1722],{},": 1-2 weeks at maintenance during a long cut",[55,5654,190,5655,5657],{},[25,5656,1230],{},": maintenance + heavy training = simultaneous fat loss and muscle gain (slow but real)",[40,5659],{},[43,5661,218],{"id":217},[52,5663,5664,5667,5669,5672],{},[55,5665,5666],{},"❌ Trusting calculator results blindly",[55,5668,1747],{},[55,5670,5671],{},"❌ Thinking maintenance is fixed for life",[55,5673,5674],{},"❌ Skipping maintenance phases between cuts and bulks",[40,5676],{},[43,5678,238],{"id":237},[21,5680,5681,5682,5684,5685,571],{},"Maintenance is ",[25,5683,1763],{},". Calculate it, validate it empirically over 2-3 weeks, then use it as a base to plan deficit (cut) or surplus (bulk). Reassess regularly. ",[25,5686,5687],{},"Knowing your maintenance is the first step to taking control of your body composition",{"title":251,"searchDepth":252,"depth":252,"links":5689},[5690,5691,5692,5693,5694,5695],{"id":5482,"depth":255,"text":5483},{"id":5535,"depth":255,"text":5536},{"id":5594,"depth":255,"text":5595},{"id":5632,"depth":255,"text":5633},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.",{},"/lexique/en/maintenance",{"title":2732,"description":5696},[5701],{"label":1782,"url":274},"lexique/en/maintenance","lPQeH232GgscqCd0S9FehB8QbDBNmg8wcetJEDpYuVI",{"id":5705,"title":5706,"author":7,"body":5707,"category":261,"description":5888,"extension":263,"faq":5889,"lang":265,"lead":5899,"letter":5441,"meta":5900,"navigation":268,"path":5901,"ref":2026,"related":264,"resources":264,"seo":5902,"sources":5903,"stem":5906,"updated":276,"__hash__":5907},"lexique/lexique/en/mass-gain.md","Mass gain",{"type":9,"value":5708,"toc":5881},[5709,5711,5713,5722,5724,5727,5729,5733,5778,5780,5783,5785,5789,5815,5817,5821,5824,5842,5845,5847,5849,5866,5868,5870],[12,5710,5706],{"id":2026},[16,5712,19],{"id":18},[21,5714,5715,5717,5718,5721],{},[25,5716,5706],{}," (or \"bulk\") is a phase where you deliberately eat ",[25,5719,5720],{},"more calories than you burn"," to build muscle. The goal: gain mass — ideally muscle, not fat.",[34,5723],{},[21,5725,5726],{},"💡 Mass gain is the OPPOSITE phase of cutting (caloric deficit). They alternate over the year for sustainable progression.",[40,5728],{},[43,5730,5732],{"id":5731},"the-3-types-of-mass-gain","The 3 types of mass gain",[96,5734,5735,5745],{},[99,5736,5737],{},[102,5738,5739,5741,5743],{},[105,5740,3506],{},[105,5742,1825],{},[105,5744,3512],{},[112,5746,5747,5758,5768],{},[102,5748,5749,5752,5755],{},[117,5750,5751],{},"Lean bulk (recommended)",[117,5753,5754],{},"+200 to +400 kcal",[117,5756,5757],{},"+1-2 kg/month, mostly muscle",[102,5759,5760,5763,5765],{},[117,5761,5762],{},"Moderate bulk",[117,5764,1860],{},[117,5766,5767],{},"+2-3 kg/month, ~50/50 muscle/fat",[102,5769,5770,5773,5775],{},[117,5771,5772],{},"Dirty bulk",[117,5774,1871],{},[117,5776,5777],{},"+3-5 kg/month, mostly fat",[34,5779],{},[21,5781,5782],{},"⚠️ Dirty bulk is outdated. Studies show that beyond +500 kcal of surplus, extra calories go almost exclusively to fat.",[40,5784],{},[43,5786,5788],{"id":5787},"the-4-nutritional-pillars-of-mass-gain","The 4 nutritional pillars of mass gain",[52,5790,5791,5797,5803,5809],{},[55,5792,190,5793,5796],{},[25,5794,5795],{},"Caloric surplus",": +200-400 kcal/day above maintenance",[55,5798,190,5799,5802],{},[25,5800,5801],{},"High protein",": 1.6-2.2 g/kg of bodyweight",[55,5804,190,5805,5808],{},[25,5806,5807],{},"Sufficient carbs",": 4-6 g/kg (training fuel)",[55,5810,190,5811,5814],{},[25,5812,5813],{},"Quality fats",": 0.8-1 g/kg (hormones)",[40,5816],{},[43,5818,5820],{"id":5819},"how-long-should-you-bulk","How long should you bulk?",[21,5822,5823],{},"The ideal duration depends on your level:",[52,5825,5826,5831,5837],{},[55,5827,5828,5830],{},[25,5829,1412],{},": 4-12 months (newbie gains)",[55,5832,5833,5836],{},[25,5834,5835],{},"Intermediate",": 3-6 months",[55,5838,5839,5841],{},[25,5840,1430],{},": 2-4 months max",[21,5843,5844],{},"End the bulk when fat reaches a personal threshold (often 15-18% body fat for men, 22-25% for women).",[40,5846],{},[43,5848,218],{"id":217},[52,5850,5851,5854,5857,5860,5863],{},[55,5852,5853],{},"❌ Excessive surplus (\"you have to eat tons to gain muscle\")",[55,5855,5856],{},"❌ Ignoring protein quality",[55,5858,5859],{},"❌ Endless bulk without seeing fat creeping up",[55,5861,5862],{},"❌ Confusing \"bulk\" with \"free meals everywhere\"",[55,5864,5865],{},"❌ Skipping cardio entirely (cardio health stays useful in bulk)",[40,5867],{},[43,5869,238],{"id":237},[21,5871,5872,5873,5876,5877,5880],{},"Mass gain is ",[25,5874,5875],{},"essential to grow long-term",". Aim for a moderate surplus (+200-400 kcal), prioritize protein, train heavy. ",[25,5878,5879],{},"Patience is key",": 2-4 kg of pure muscle per year is already excellent for an intermediate.",{"title":251,"searchDepth":252,"depth":252,"links":5882},[5883,5884,5885,5886,5887],{"id":5731,"depth":255,"text":5732},{"id":5787,"depth":255,"text":5788},{"id":5819,"depth":255,"text":5820},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.",[5890,5893,5896],{"q":5891,"a":5892},"What is a mass-gain phase?","A controlled calorie surplus to build muscle, ideally with gradual weight gain and body-composition tracking.",{"q":5894,"a":5895},"How large a surplus?","Often +200 to +400 kcal/day above TDEE, adjusted to rate of gain (avoid reckless dirty bulks).",{"q":5897,"a":5898},"How to gain without excess fat?","Progressive training, protein 1.6–2.2 g/kg, moderate surplus, sleep, and patience. Zero fat gain is a myth; excess fat is a management problem.","Mass gain is a controlled calorie surplus phase to build muscle. The lever is not “eat without limits” — it is a moderate surplus + progression + protein.",{},"/lexique/en/mass-gain",{"title":5706,"description":5888},[5904],{"label":5905,"url":688},"ISSN / sports nutrition muscle gain guidance","lexique/en/mass-gain","aMcw4PvDZYnGOrvSzJtrztQ1bBBMSOqmRDWODnUVsDs",{"id":5909,"title":5910,"author":7,"body":5911,"category":261,"description":6229,"extension":263,"faq":264,"lang":265,"lead":264,"letter":5441,"meta":6230,"navigation":268,"path":6231,"ref":2950,"related":264,"resources":264,"seo":6232,"sources":6233,"stem":6235,"updated":276,"__hash__":6236},"lexique/lexique/en/meal-timing.md","Meal timing",{"type":9,"value":5912,"toc":6220},[5913,5915,5917,5925,5927,5930,5932,5936,5993,5995,5999,6006,6009,6041,6043,6046,6048,6052,6054,6079,6082,6086,6089,6100,6104,6123,6125,6129,6161,6163,6167,6170,6184,6186,6188,6205,6207,6209],[12,5914,5910],{"id":2950},[16,5916,19],{"id":18},[21,5918,5919,5468,5921,5924],{},[25,5920,5910],{},[25,5922,5923],{},"strategic distribution of your meals throughout the day",", especially around training sessions, to optimize performance, recovery, and body composition.",[34,5926],{},[21,5928,5929],{},"💡 Meal timing has a real but limited impact. Total daily intake (calories + macros) matters far more than the exact hour you eat.",[40,5931],{},[43,5933,5935],{"id":5934},"the-3-fundamental-principles","The 3 fundamental principles",[96,5937,5938,5947],{},[99,5939,5940],{},[102,5941,5942,5945],{},[105,5943,5944],{},"Principle",[105,5946,110],{},[112,5948,5949,5956,5963,5970,5978,5985],{},[102,5950,5951,5954],{},[117,5952,5953],{},"Total daily calories",[117,5955,122],{},[102,5957,5958,5961],{},[117,5959,5960],{},"Macronutrient breakdown",[117,5962,130],{},[102,5964,5965,5968],{},[117,5966,5967],{},"Protein distribution (every 3-4h)",[117,5969,138],{},[102,5971,5972,5975],{},[117,5973,5974],{},"Pre-workout meal (1-3h before)",[117,5976,5977],{},"⭐⭐ moderate",[102,5979,5980,5983],{},[117,5981,5982],{},"Post-workout meal (within 4h)",[117,5984,5977],{},[102,5986,5987,5990],{},[117,5988,5989],{},"30-minute \"anabolic window\"",[117,5991,5992],{},"⭐ minor for most",[40,5994],{},[43,5996,5998],{"id":5997},"optimal-protein-distribution","Optimal protein distribution",[21,6000,6001,6002,6005],{},"To maximize muscle protein synthesis (MPS), spread your protein intake into ",[25,6003,6004],{},"4-5 meals of 25-40 g each",", every 3-4 hours.",[21,6007,6008],{},"Sample 80 kg lifter, 160 g protein/day target:",[52,6010,6011,6017,6023,6029,6035],{},[55,6012,6013,6016],{},[25,6014,6015],{},"7am — Breakfast",": 30 g (eggs + Greek yogurt)",[55,6018,6019,6022],{},[25,6020,6021],{},"12pm — Lunch",": 40 g (chicken + rice + veg)",[55,6024,6025,6028],{},[25,6026,6027],{},"4pm — Pre-workout snack",": 25 g (cottage cheese + fruit)",[55,6030,6031,6034],{},[25,6032,6033],{},"7pm — Post-workout dinner",": 40 g (salmon + sweet potato)",[55,6036,6037,6040],{},[25,6038,6039],{},"10pm — Snack",": 25 g (casein or skyr)",[34,6042],{},[21,6044,6045],{},"⚠️ 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).",[40,6047],{},[43,6049,6051],{"id":6050},"meal-timing-around-training","Meal timing around training",[16,6053,2799],{"id":2798},[52,6055,6056,6062,6068,6074],{},[55,6057,190,6058,6061],{},[25,6059,6060],{},"20-40 g of protein",": protects against catabolism",[55,6063,190,6064,6067],{},[25,6065,6066],{},"0.5-1 g/kg of moderate-GI carbs",": glycogen + energy",[55,6069,190,6070,6073],{},[25,6071,6072],{},"Limited fats",": slows digestion",[55,6075,190,6076,6078],{},[25,6077,205],{},": 500 ml of water",[21,6080,6081],{},"Sample meal: chicken + rice + vegetables (3h before) or banana + whey (45 min before).",[16,6083,6085],{"id":6084},"intra-workout-during-the-session","Intra-workout (during the session)",[21,6087,6088],{},"Useful only if the session lasts > 90 minutes. Otherwise, water only.",[52,6090,6091,6094,6097],{},[55,6092,6093],{},"30-60 g of carbs (maltodextrin, dextrose)",[55,6095,6096],{},"Optionally 10-15 g of EAA/whey",[55,6098,6099],{},"500-1000 ml of water with electrolytes",[16,6101,6103],{"id":6102},"post-workout-within-4h","Post-workout (within 4h)",[52,6105,6106,6112,6118],{},[55,6107,190,6108,6111],{},[25,6109,6110],{},"25-40 g of protein",": triggers protein synthesis",[55,6113,190,6114,6117],{},[25,6115,6116],{},"0.5-1 g/kg of carbs",": replenishes glycogen",[55,6119,190,6120,6122],{},[25,6121,205],{},": 1.5x the weight lost",[40,6124],{},[43,6126,6128],{"id":6127},"the-myths-to-bury","The myths to bury",[52,6130,6131,6137,6143,6149,6155],{},[55,6132,623,6133,6136],{},[25,6134,6135],{},"\"Anabolic window of 30 min\"",": actually 4-6h",[55,6138,623,6139,6142],{},[25,6140,6141],{},"\"No carbs after 6 PM\"",": zero scientific basis",[55,6144,623,6145,6148],{},[25,6146,6147],{},"\"Eating before bed makes you fat\"",": false, only total calories matter",[55,6150,623,6151,6154],{},[25,6152,6153],{},"\"6 small meals to boost metabolism\"",": marginal effect, not proven",[55,6156,623,6157,6160],{},[25,6158,6159],{},"\"You must eat right after training\"",": not necessary if you ate 1-3h before",[40,6162],{},[43,6164,6166],{"id":6165},"special-case-intermittent-fasting","Special case: intermittent fasting",[21,6168,6169],{},"Compatible with strength training, but with adjustments:",[52,6171,6172,6175,6178,6181],{},[55,6173,6174],{},"Train at the end of the eating window if possible",[55,6176,6177],{},"Concentrate proteins in the eating window (200+ g over 8h)",[55,6179,6180],{},"Optionally BCAAs/EAAs pre-workout if you train fasted",[55,6182,6183],{},"Don't expect a clear advantage over normal eating, only a more flexible practical framework",[40,6185],{},[43,6187,218],{"id":217},[52,6189,6190,6193,6196,6199,6202],{},[55,6191,6192],{},"❌ Obsessing over the 30-minute window",[55,6194,6195],{},"❌ Concentrating all your protein in 1-2 meals",[55,6197,6198],{},"❌ Skipping breakfast then having a huge dinner",[55,6200,6201],{},"❌ Eating only fats post-workout (slows recovery)",[55,6203,6204],{},"❌ Drinking only carbs without protein post-workout",[40,6206],{},[43,6208,238],{"id":237},[21,6210,6211,6212,6215,6216,6219],{},"Meal timing matters, but ",[25,6213,6214],{},"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. ",[25,6217,6218],{},"Total daily intake matters more than precise timing",". Optimize without obsessing.",{"title":251,"searchDepth":252,"depth":252,"links":6221},[6222,6223,6224,6225,6226,6227,6228],{"id":5934,"depth":255,"text":5935},{"id":5997,"depth":255,"text":5998},{"id":6050,"depth":255,"text":6051},{"id":6127,"depth":255,"text":6128},{"id":6165,"depth":255,"text":6166},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.",{},"/lexique/en/meal-timing",{"title":5910,"description":6229},[6234],{"label":4685,"url":688},"lexique/en/meal-timing","v_e8zIsJzF7wfxw29Rv4m8bsyp8j2qhGjRdkQAGNDZU",{"id":6238,"title":732,"author":7,"body":6239,"category":261,"description":6557,"extension":263,"faq":6558,"lang":265,"lead":6568,"letter":6569,"meta":6570,"navigation":268,"path":6571,"ref":1106,"related":264,"resources":264,"seo":6572,"sources":6573,"stem":6576,"updated":276,"__hash__":6577},"lexique/lexique/en/neat.md",{"type":9,"value":6240,"toc":6548},[6241,6243,6245,6254,6256,6259,6261,6265,6268,6324,6329,6331,6335,6339,6342,6346,6353,6357,6364,6366,6370,6414,6416,6420,6473,6475,6478,6480,6484,6512,6514,6516,6533,6535,6537],[12,6242,732],{"id":1106},[16,6244,19],{"id":18},[21,6246,6247,6249,6250,6253],{},[25,6248,732],{}," (Non-Exercise Activity Thermogenesis) is the ",[25,6251,6252],{},"energy your body burns through all your daily activities OUTSIDE of training",": walking, fidgeting, posture, household chores, climbing stairs, talking with your hands, etc.",[34,6255],{},[21,6257,6258],{},"💡 NEAT can vary by 1500-2000 kcal/day between two people of identical weight. It's the most underestimated factor in body composition.",[40,6260],{},[43,6262,6264],{"id":6263},"the-4-components-of-tdee","The 4 components of TDEE",[21,6266,6267],{},"Your daily energy expenditure has 4 sources:",[96,6269,6270,6282],{},[99,6271,6272],{},[102,6273,6274,6277,6280],{},[105,6275,6276],{},"Component",[105,6278,6279],{},"% of TDEE",[105,6281,926],{},[112,6283,6284,6294,6304,6314],{},[102,6285,6286,6288,6291],{},[117,6287,693],{},[117,6289,6290],{},"60-70%",[117,6292,6293],{},"Vital functions at rest",[102,6295,6296,6298,6301],{},[117,6297,732],{},[117,6299,6300],{},"15-30%",[117,6302,6303],{},"Daily activity outside training",[102,6305,6306,6308,6311],{},[117,6307,1608],{},[117,6309,6310],{},"5-15%",[117,6312,6313],{},"Structured exercise (training)",[102,6315,6316,6318,6321],{},[117,6317,1602],{},[117,6319,6320],{},"~10%",[117,6322,6323],{},"Thermic effect of food (digestion)",[21,6325,6326],{},[25,6327,6328],{},"NEAT is therefore 2-3 times more important than your training in your daily expenditure.",[40,6330],{},[43,6332,6334],{"id":6333},"why-neat-matters-for-your-goal","Why NEAT matters for your goal",[16,6336,6338],{"id":6337},"for-fat-loss","For fat loss",[21,6340,6341],{},"Increasing your NEAT by 2000-3000 daily steps can be enough to create a 200-400 kcal deficit, often more sustainable than restrictive dieting.",[16,6343,6345],{"id":6344},"for-mass-gain","For mass gain",[21,6347,6348,6349,6352],{},"Be careful: in caloric surplus, NEAT tends to ",[25,6350,6351],{},"increase spontaneously"," (more energy = more agitation), which can sabotage your surplus. Watch this point.",[16,6354,6356],{"id":6355},"for-metabolic-adaptation","For metabolic adaptation",[21,6358,6359,6360,6363],{},"In long deficits, NEAT ",[25,6361,6362],{},"spontaneously decreases",": less unconscious movement to save energy. This explains the dreaded plateau.",[40,6365],{},[43,6367,6369],{"id":6368},"how-to-increase-your-neat","How to increase your NEAT",[52,6371,6372,6378,6384,6390,6396,6402,6408],{},[55,6373,190,6374,6377],{},[25,6375,6376],{},"Take 8000-12000 daily steps",": minimum recommended for active people",[55,6379,190,6380,6383],{},[25,6381,6382],{},"Stairs instead of elevator",": free and effective",[55,6385,190,6386,6389],{},[25,6387,6388],{},"Standing desk",": standing burns 50-100 more kcal/h than sitting",[55,6391,190,6392,6395],{},[25,6393,6394],{},"Walking phone calls",": walk while talking",[55,6397,190,6398,6401],{},[25,6399,6400],{},"Park further away",": forced extra walking",[55,6403,190,6404,6407],{},[25,6405,6406],{},"Public transport",": more walking than driving",[55,6409,190,6410,6413],{},[25,6411,6412],{},"Hobbies that involve moving",": gardening, hiking, dancing",[40,6415],{},[43,6417,6419],{"id":6418},"real-world-neat-examples","Real-world NEAT examples",[96,6421,6422,6431],{},[99,6423,6424],{},[102,6425,6426,6428],{},[105,6427,3362],{},[105,6429,6430],{},"Daily NEAT (estimate)",[112,6432,6433,6441,6449,6457,6465],{},[102,6434,6435,6438],{},[117,6436,6437],{},"Sedentary office worker (3000 steps)",[117,6439,6440],{},"200-400 kcal",[102,6442,6443,6446],{},[117,6444,6445],{},"Active office worker (8000 steps)",[117,6447,6448],{},"500-700 kcal",[102,6450,6451,6454],{},[117,6452,6453],{},"Manual worker",[117,6455,6456],{},"800-1200 kcal",[102,6458,6459,6462],{},[117,6460,6461],{},"Active athlete daily",[117,6463,6464],{},"800-1500 kcal",[102,6466,6467,6470],{},[117,6468,6469],{},"Mailman / waiter (15000+ steps)",[117,6471,6472],{},"1500-2500 kcal",[34,6474],{},[21,6476,6477],{},"⚠️ Two desk-job people of the same size can have NEAT differences of 500-1000 kcal/day, just based on their habits. That's enormous.",[40,6479],{},[43,6481,6483],{"id":6482},"how-to-measure-your-neat","How to measure your NEAT",[52,6485,6486,6492,6498,6505],{},[55,6487,5354,6488,6491],{},[25,6489,6490],{},"Pedometer / smartwatch",": tracks your daily steps",[55,6493,5354,6494,6497],{},[25,6495,6496],{},"NEAT-specific apps",": combine steps + standing/sitting time",[55,6499,6500,6501,6504],{},"📊 ",[25,6502,6503],{},"Bioimpedance scales",": estimate TDEE including NEAT",[55,6506,6507,6508,6511],{},"📈 ",[25,6509,6510],{},"Empirical method",": calorie tracking over 2-3 weeks reveals your real expenditure",[40,6513],{},[43,6515,218],{"id":217},[52,6517,6518,6521,6524,6527,6530],{},[55,6519,6520],{},"❌ Counting only structured training as exercise",[55,6522,6523],{},"❌ Ignoring NEAT in caloric calculations",[55,6525,6526],{},"❌ Compensating an intense session by being sedentary the rest of the day",[55,6528,6529],{},"❌ Underestimating the impact of standing vs sitting",[55,6531,6532],{},"❌ Believing that 1 hour of cardio compensates 23 hours of sedentary time",[40,6534],{},[43,6536,238],{"id":237},[21,6538,6539,6540,6543,6544,6547],{},"NEAT is ",[25,6541,6542],{},"the most powerful and most underestimated lever"," of body composition. 8000-12000 daily steps + a varied lifestyle = 500-1000 kcal/day extra burned without effort. ",[25,6545,6546],{},"Move more during the day, beyond training",". Real fat loss happens between sessions, not during them.",{"title":251,"searchDepth":252,"depth":252,"links":6549},[6550,6551,6552,6553,6554,6555,6556],{"id":6263,"depth":255,"text":6264},{"id":6333,"depth":255,"text":6334},{"id":6368,"depth":255,"text":6369},{"id":6418,"depth":255,"text":6419},{"id":6482,"depth":255,"text":6483},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.",[6559,6562,6565],{"q":6560,"a":6561},"What is NEAT?","Non-Exercise Activity Thermogenesis: energy burned outside structured training (walking, standing, daily movement).",{"q":6563,"a":6564},"Why is it a fat-loss lever?","Raising steps is often more sustainable than stacking HIIT daily, with less training fatigue.",{"q":6566,"a":6567},"How do you track it?","Daily step targets, standing time, and watch for spontaneous activity dropping hard in a deficit.","NEAT is all activity energy burn outside structured training. It is often the most underestimated daily lever for body composition.","N",{},"/lexique/en/neat",{"title":732,"description":6557},[6574],{"label":6575,"url":274},"NEAT and energy expenditure research overview","lexique/en/neat","QsdhMDrlRpdKrsjCNs5rD0VYkNYrK97jcsueR3xoFbs",{"id":6579,"title":6580,"author":7,"body":6581,"category":261,"description":6590,"extension":263,"faq":6641,"lang":265,"lead":6590,"letter":6646,"meta":6647,"navigation":268,"path":6648,"ref":6649,"related":6650,"resources":264,"seo":6652,"sources":6653,"stem":6655,"updated":276,"__hash__":6656},"lexique/lexique/en/omega-3.md","Omega-3 fatty acids",{"type":9,"value":6582,"toc":6635},[6583,6586,6588,6591,6593,6595,6597,6599,6607,6609,6619,6621,6629,6631],[12,6584,6580],{"id":6585},"omega-3-fatty-acids",[16,6587,19],{"id":18},[21,6589,6590],{},"Omega-3 fats (EPA/DHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.",[34,6592],{},[21,6594,1140],{},[40,6596],{},[43,6598,1146],{"id":1145},[52,6600,6601,6603,6605],{},[55,6602,1151],{},[55,6604,1154],{},[55,6606,1157],{},[43,6608,1161],{"id":1160},[1163,6610,6611,6613,6617],{},[55,6612,1167],{},[55,6614,1170,6615,1174],{},[25,6616,1173],{},[55,6618,1177],{},[43,6620,218],{"id":217},[52,6622,6623,6625,6627],{},[55,6624,1184],{},[55,6626,1187],{},[55,6628,1190],{},[43,6630,1194],{"id":1193},[21,6632,6633,1199],{},[25,6634,6580],{},{"title":251,"searchDepth":252,"depth":252,"links":6636},[6637,6638,6639,6640],{"id":1145,"depth":255,"text":1146},{"id":1160,"depth":255,"text":1161},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},[6642,6644,6645],{"q":6643,"a":6590},"What is Omega-3 fatty acids?",{"q":1210,"a":1211},{"q":1213,"a":1214},"O",{},"/lexique/en/omega-3","omega-3",[4772,3028,6651],"active-recovery",{"title":6580,"description":6590},[6654],{"label":1225,"url":688},"lexique/en/omega-3","sPfqXjQsUYX0B7DmzIaNBTS6T24BN-w0q9l8h743miI",{"id":6658,"title":2817,"author":7,"body":6659,"category":261,"description":6923,"extension":263,"faq":264,"lang":265,"lead":264,"letter":6924,"meta":6925,"navigation":268,"path":6926,"ref":2816,"related":264,"resources":264,"seo":6927,"sources":6928,"stem":6930,"updated":276,"__hash__":6931},"lexique/lexique/en/post-workout.md",{"type":9,"value":6660,"toc":6914},[6661,6663,6665,6673,6675,6678,6680,6684,6749,6751,6755,6787,6789,6793,6825,6827,6831,6851,6853,6857,6860,6874,6876,6879,6881,6883,6899,6901,6903],[12,6662,2817],{"id":2816},[16,6664,19],{"id":18},[21,6666,23,6667,4350,6669,6672],{},[25,6668,2816],{},[25,6670,6671],{},"everything you consume after training"," to optimize recovery, glycogen replenishment, and muscle protein synthesis. Goal: jump-start recovery as soon as possible.",[34,6674],{},[21,6676,6677],{},"💡 The famous \"anabolic window\" is wider than people think (4-6h, not 30 min). But the post-workout meal still matters.",[40,6679],{},[43,6681,6683],{"id":6682},"the-optimal-post-workout-composition","The optimal post-workout composition",[96,6685,6686,6697],{},[99,6687,6688],{},[102,6689,6690,6693,6695],{},[105,6691,6692],{},"Nutrient",[105,6694,5194],{},[105,6696,2715],{},[112,6698,6699,6709,6719,6729,6739],{},[102,6700,6701,6703,6706],{},[117,6702,193],{},[117,6704,6705],{},"25-40 g (or 0.4 g/kg of BW)",[117,6707,6708],{},"Muscle protein synthesis",[102,6710,6711,6713,6716],{},[117,6712,199],{},[117,6714,6715],{},"0.5-1 g/kg of BW",[117,6717,6718],{},"Glycogen replenishment",[102,6720,6721,6723,6726],{},[117,6722,205],{},[117,6724,6725],{},"500-1000 ml of water",[117,6727,6728],{},"Rehydration",[102,6730,6731,6733,6736],{},[117,6732,3823],{},[117,6734,6735],{},"Optional if heavy sweat",[117,6737,6738],{},"Mineral balance",[102,6740,6741,6743,6746],{},[117,6742,5100],{},[117,6744,6745],{},"Limit immediately after",[117,6747,6748],{},"Slow down absorption",[40,6750],{},[43,6752,6754],{"id":6753},"best-post-workout-protein-sources","Best post-workout protein sources",[52,6756,6757,6763,6769,6775,6781],{},[55,6758,190,6759,6762],{},[25,6760,6761],{},"Whey protein",": fast absorption, rich in leucine, ideal post",[55,6764,190,6765,6768],{},[25,6766,6767],{},"Lean chicken",": complete proteins, easy to digest",[55,6770,190,6771,6774],{},[25,6772,6773],{},"Greek yogurt",": 15-20 g protein per pot, plus carbs",[55,6776,190,6777,6780],{},[25,6778,6779],{},"Eggs",": gold standard for amino acid quality",[55,6782,190,6783,6786],{},[25,6784,6785],{},"Tofu/tempeh",": vegetarian alternative",[40,6788],{},[43,6790,6792],{"id":6791},"best-post-workout-carb-sources","Best post-workout carb sources",[52,6794,6795,6801,6807,6813,6819],{},[55,6796,190,6797,6800],{},[25,6798,6799],{},"White rice",": fast glycogen replenishment",[55,6802,190,6803,6806],{},[25,6804,6805],{},"Banana",": natural carbs + potassium",[55,6808,190,6809,6812],{},[25,6810,6811],{},"Sweet potato",": nutritional balance",[55,6814,190,6815,6818],{},[25,6816,6817],{},"Oatmeal",": carbs + fiber",[55,6820,190,6821,6824],{},[25,6822,6823],{},"Fruit smoothie",": easy to drink, fast absorption",[40,6826],{},[43,6828,6830],{"id":6829},"the-3-myths-about-post-workout","The 3 myths about post-workout",[52,6832,6833,6839,6845],{},[55,6834,6835,6838],{},[25,6836,6837],{},"Myth 1",": \"Without 30-min protein, lost gains\" → false, the window is 4-6h",[55,6840,6841,6844],{},[25,6842,6843],{},"Myth 2",": \"Need fast carbs\" → useful but not critical (the body refills glycogen anyway)",[55,6846,6847,6850],{},[25,6848,6849],{},"Myth 3",": \"Need to avoid fats\" → only useful for athletes with double sessions, otherwise irrelevant",[40,6852],{},[43,6854,6856],{"id":6855},"the-case-of-pre-workout-vs-post-workout","The case of pre-workout vs post-workout",[21,6858,6859],{},"Recent science (Aragon and Schoenfeld) shows:",[52,6861,6862,6865,6868,6871],{},[55,6863,6864],{},"Total daily protein intake matters most",[55,6866,6867],{},"The pre-workout meal continues to nourish the post-workout period",[55,6869,6870],{},"If you ate well 1-2h before, the post is less critical",[55,6872,6873],{},"Daily protein distribution (every 3-4h) > timing of one meal",[34,6875],{},[21,6877,6878],{},"⚠️ Special case: training fasted? Post-workout meal becomes more critical, eat in the first 30-60 min.",[40,6880],{},[43,6882,218],{"id":217},[52,6884,6885,6888,6890,6893,6896],{},[55,6886,6887],{},"❌ Stressing about the 30-min window (counterproductive stress)",[55,6889,226],{},[55,6891,6892],{},"❌ Skipping the post-workout meal entirely",[55,6894,6895],{},"❌ Counting on whey only without solid food",[55,6897,6898],{},"❌ Forgetting hydration (often more important than the rest)",[40,6900],{},[43,6902,238],{"id":237},[21,6904,6905,6906,6909,6910,6913],{},"The post-workout is ",[25,6907,6908],{},"important but not magic",". 25-40 g protein + 0.5-1 g/kg carbs + hydration in the 4h after, ideally in the first 1-2h. ",[25,6911,6912],{},"Total daily intake matters more than timing of one meal",". Don't stress, just eat properly.",{"title":251,"searchDepth":252,"depth":252,"links":6915},[6916,6917,6918,6919,6920,6921,6922],{"id":6682,"depth":255,"text":6683},{"id":6753,"depth":255,"text":6754},{"id":6791,"depth":255,"text":6792},{"id":6829,"depth":255,"text":6830},{"id":6855,"depth":255,"text":6856},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","P",{},"/lexique/en/post-workout",{"title":2817,"description":6923},[6929],{"label":4685,"url":688},"lexique/en/post-workout","LXZjKOzcHWbUptQesMB-kj7jdSXO1LmNGmrSdoUg61g",{"id":6933,"title":6934,"author":7,"body":6935,"category":261,"description":7161,"extension":263,"faq":264,"lang":265,"lead":264,"letter":6924,"meta":7162,"navigation":268,"path":7163,"ref":1219,"related":264,"resources":264,"seo":7164,"sources":7165,"stem":7168,"updated":276,"__hash__":7169},"lexique/lexique/en/pre-workout.md","Pre-workout",{"type":9,"value":6936,"toc":7153},[6937,6939,6941,6949,6951,6954,6956,6960,7019,7021,7025,7047,7049,7053,7056,7079,7082,7093,7095,7098,7100,7102,7119,7121,7125,7128,7139,7141,7143],[12,6938,6934],{"id":1219},[16,6940,19],{"id":18},[21,6942,23,6943,4350,6945,6948],{},[25,6944,1219],{},[25,6946,6947],{},"everything you consume before training"," to maximize performance: meal, drinks, supplements. Goal: optimal energy, mental focus, and good pump.",[34,6950],{},[21,6952,6953],{},"💡 Pre-workout ≠ pre-workout supplement. The most important thing is the food you eat 1-3h before, not just the powder you drink 20 min before.",[40,6955],{},[43,6957,6959],{"id":6958},"the-optimal-pre-workout-meal","The optimal pre-workout meal",[96,6961,6962,6973],{},[99,6963,6964],{},[102,6965,6966,6968,6971],{},[105,6967,604],{},[105,6969,6970],{},"Composition",[105,6972,2756],{},[112,6974,6975,6986,6997,7008],{},[102,6976,6977,6980,6983],{},[117,6978,6979],{},"3h before",[117,6981,6982],{},"Complete meal: protein + carbs + fats",[117,6984,6985],{},"Chicken, rice, vegetables, olive oil",[102,6987,6988,6991,6994],{},[117,6989,6990],{},"1-2h before",[117,6992,6993],{},"Lighter, easier to digest",[117,6995,6996],{},"Greek yogurt, oats, banana",[102,6998,6999,7002,7005],{},[117,7000,7001],{},"30 min before",[117,7003,7004],{},"Quick carbs only",[117,7006,7007],{},"Banana, dates, juice",[102,7009,7010,7013,7016],{},[117,7011,7012],{},"Just before",[117,7014,7015],{},"Liquid only or pre-workout supplement",[117,7017,7018],{},"Coffee, electrolytes, supplement",[40,7020],{},[43,7022,7024],{"id":7023},"the-4-pillars-of-an-effective-pre-workout","The 4 pillars of an effective pre-workout",[52,7026,7027,7032,7037,7042],{},[55,7028,190,7029,7031],{},[25,7030,199],{},": 30-80 g 1-2h before for sustained energy",[55,7033,190,7034,7036],{},[25,7035,193],{},": 20-30 g for amino acid base (anti-catabolism)",[55,7038,190,7039,7041],{},[25,7040,205],{},": 500 ml of water 1-2h before",[55,7043,190,7044,7046],{},[25,7045,1481],{}," (optional): 100-300 mg 30-45 min before",[40,7048],{},[43,7050,7052],{"id":7051},"pre-workout-supplements-science-vs-marketing","Pre-workout supplements: science vs marketing",[21,7054,7055],{},"Ingredients with proven effect:",[52,7057,7058,7063,7068,7074],{},[55,7059,190,7060,7062],{},[25,7061,1481],{}," (3-6 mg/kg): focus, performance, fat oxidation",[55,7064,190,7065,7067],{},[25,7066,1125],{}," (3-6 g/day): muscular endurance, anti-fatigue",[55,7069,190,7070,7073],{},[25,7071,7072],{},"Citrulline malate"," (6-8 g): pump, vasodilation",[55,7075,190,7076,7078],{},[25,7077,3036],{}," (3-5 g/day): force, recovery (anytime, not just pre)",[21,7080,7081],{},"Ingredients with poor evidence:",[52,7083,7084,7087,7090],{},[55,7085,7086],{},"❌ \"Proprietary blends\" without dosing",[55,7088,7089],{},"❌ Exotic ingredients in micro-doses",[55,7091,7092],{},"❌ Caffeine over 400 mg per dose",[34,7094],{},[21,7096,7097],{},"⚠️ Caffeine cycles: 4-6 weeks max with weekly use, then 1-2 weeks off to keep effectiveness.",[40,7099],{},[43,7101,218],{"id":217},[52,7103,7104,7107,7110,7113,7116],{},[55,7105,7106],{},"❌ Training fasted thinking it's \"more efficient\" (often the opposite)",[55,7108,7109],{},"❌ Eating too much/too heavy 30 min before (cramps, lethargy)",[55,7111,7112],{},"❌ Relying only on supplements, ignoring real food",[55,7114,7115],{},"❌ Using pre-workout as \"drug\" every session (caffeine tolerance builds)",[55,7117,7118],{},"❌ Training late at night with stimulants (sleep wrecked)",[40,7120],{},[43,7122,7124],{"id":7123},"special-case-morning-training","Special case: morning training",[21,7126,7127],{},"If you train at 6-7 am:",[52,7129,7130,7133,7136],{},[55,7131,7132],{},"Light pre-workout: banana + coffee, 15-30 min before",[55,7134,7135],{},"OR train fasted with electrolytes + caffeine",[55,7137,7138],{},"Eat solid breakfast post-workout",[40,7140],{},[43,7142,238],{"id":237},[21,7144,7145,7146,7149,7150,571],{},"The pre-workout is ",[25,7147,7148],{},"your daily food + targeted timing",", not just a magic powder. Focus on real food 1-2h before (carbs + protein), hydration, and possibly caffeine. ",[25,7151,7152],{},"Supplements are a +5%, real food is the 95%",{"title":251,"searchDepth":252,"depth":252,"links":7154},[7155,7156,7157,7158,7159,7160],{"id":6958,"depth":255,"text":6959},{"id":7023,"depth":255,"text":7024},{"id":7051,"depth":255,"text":7052},{"id":217,"depth":255,"text":218},{"id":7123,"depth":255,"text":7124},{"id":237,"depth":255,"text":238},"The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.",{},"/lexique/en/pre-workout",{"title":6934,"description":7161},[7166],{"label":7167,"url":688},"ISSN nutrient timing / pre-exercise nutrition","lexique/en/pre-workout","6faBe2mx8i2Ki0J-X1nENfthyTviYDj93q8_6ZyTST0",{"id":7171,"title":193,"author":7,"body":7172,"category":261,"description":7443,"extension":263,"faq":7444,"lang":265,"lead":7443,"letter":6924,"meta":7454,"navigation":268,"path":7455,"ref":1470,"related":7456,"resources":7457,"seo":7462,"sources":7463,"stem":7466,"updated":276,"__hash__":7467},"lexique/lexique/en/protein.md",{"type":9,"value":7173,"toc":7435},[7174,7176,7178,7188,7195,7197,7200,7202,7206,7209,7246,7248,7252,7300,7305,7307,7314,7316,7320,7324,7349,7353,7373,7375,7379,7403,7405,7407,7421,7423,7425],[12,7175,193],{"id":1470},[16,7177,19],{"id":18},[21,7179,7180,7183,7184,7187],{},[25,7181,7182],{},"Proteins"," are macromolecules made of ",[25,7185,7186],{},"amino acids",", considered the \"building blocks\" of the body. They make up every tissue: muscles, skin, organs, hormones, enzymes, antibodies.",[21,7189,7190,7191,7194],{},"For lifters, protein is ",[25,7192,7193],{},"the most critical macronutrient",": without enough intake, building or preserving muscle mass is impossible.",[34,7196],{},[21,7198,7199],{},"💡 1 gram of protein delivers 4 kcal. Of the 20 existing amino acids, 9 are \"essential\": your body cannot synthesize them — they must come from food.",[40,7201],{},[43,7203,7205],{"id":7204},"why-protein-is-essential","Why protein is essential",[21,7207,7208],{},"Beyond muscle, proteins fulfill dozens of vital roles:",[52,7210,7211,7217,7223,7228,7234,7240],{},[55,7212,7213,7216],{},[25,7214,7215],{},"Muscle building",": fiber synthesis after training",[55,7218,7219,7222],{},[25,7220,7221],{},"Tissue repair",": skin, ligaments, cartilage",[55,7224,7225,7227],{},[25,7226,4813],{},": insulin, glucagon, growth hormone",[55,7229,7230,7233],{},[25,7231,7232],{},"Immune system",": antibodies, natural defenses",[55,7235,7236,7239],{},[25,7237,7238],{},"High thermic effect",": 20-30% of calories burned just to digest",[55,7241,7242,7245],{},[25,7243,7244],{},"Satiating effect",": better satiety than carbs or fats",[40,7247],{},[43,7249,7251],{"id":7250},"how-much-protein-per-day","How much protein per day?",[96,7253,7254,7262],{},[99,7255,7256],{},[102,7257,7258,7260],{},[105,7259,3362],{},[105,7261,2718],{},[112,7263,7264,7270,7277,7285,7292],{},[102,7265,7266,7268],{},[117,7267,933],{},[117,7269,4928],{},[102,7271,7272,7274],{},[117,7273,955],{},[117,7275,7276],{},"1.2 - 1.4 g/kg/day",[102,7278,7279,7282],{},[117,7280,7281],{},"Lifter (maintenance)",[117,7283,7284],{},"1.6 - 2 g/kg/day",[102,7286,7287,7289],{},[117,7288,2740],{},[117,7290,7291],{},"1.6 - 2.2 g/kg/day",[102,7293,7294,7297],{},[117,7295,7296],{},"Cutting / caloric deficit",[117,7298,7299],{},"2 - 2.5 g/kg/day",[21,7301,7302,7304],{},[25,7303,2756],{},": an 80 kg lifter bulking aims for 130 to 175 g of protein per day.",[34,7306],{},[21,7308,7309,7310,7313],{},"⚠️ Beyond 2.5 g/kg/day, studies show ",[25,7311,7312],{},"no additional benefit"," on muscle gain.",[40,7315],{},[43,7317,7319],{"id":7318},"best-protein-sources","Best protein sources",[16,7321,7323],{"id":7322},"animal-sources-more-complete","Animal sources (more complete)",[52,7325,7326,7332,7338,7343],{},[55,7327,7328,7331],{},[25,7329,7330],{},"Lean meats",": chicken (31 g/100g), turkey, lean beef",[55,7333,7334,7337],{},[25,7335,7336],{},"Fish",": tuna (25 g/100g), salmon (20 g/100g)",[55,7339,7340,7342],{},[25,7341,6779],{},": 6 g/egg, ideal amino acid profile",[55,7344,7345,7348],{},[25,7346,7347],{},"Dairy",": skyr, cottage cheese, Greek yogurt",[16,7350,7352],{"id":7351},"plant-sources-combine-for-complete-profile","Plant sources (combine for complete profile)",[52,7354,7355,7361,7367],{},[55,7356,7357,7360],{},[25,7358,7359],{},"Legumes",": lentils, chickpeas, beans",[55,7362,7363,7366],{},[25,7364,7365],{},"Soy",": tofu, tempeh, edamame",[55,7368,7369,7372],{},[25,7370,7371],{},"Grains",": quinoa, oats",[40,7374],{},[43,7376,7378],{"id":7377},"timing-and-distribution","Timing and distribution",[52,7380,7381,7387,7393,7400],{},[55,7382,190,7383,7386],{},[25,7384,7385],{},"4 to 6 doses per day"," of 20 to 40 g of protein",[55,7388,190,7389,7392],{},[25,7390,7391],{},"3 to 5 hour spacing"," between doses",[55,7394,7395,7396,7399],{},"✅ At least ",[25,7397,7398],{},"0.3 to 0.4 g/kg per meal"," to trigger synthesis",[55,7401,7402],{},"✅ A pre-bedtime dose (casein) helps overnight recovery",[40,7404],{},[43,7406,3303],{"id":3302},[52,7408,7409,7412,7415,7418],{},[55,7410,7411],{},"❌ \"Too much protein damages kidneys\": false in healthy subjects",[55,7413,7414],{},"❌ \"30-min anabolic window is critical\": largely overstated",[55,7416,7417],{},"❌ \"The body can only absorb 30 g per meal\": false",[55,7419,7420],{},"❌ \"Plant proteins are less effective\": with good combos, equivalent",[40,7422],{},[43,7424,238],{"id":237},[21,7426,7427,7428,7431,7432,571],{},"Protein is ",[25,7429,7430],{},"the #1 nutritional pillar of any lifter",". Aim for 1.6 to 2 g per kg of bodyweight, spread across 4-6 doses. Prioritize whole food sources, supplement with whey if convenience is an issue. ",[25,7433,7434],{},"Daily total and long-term consistency = muscle building",{"title":251,"searchDepth":252,"depth":252,"links":7436},[7437,7438,7439,7440,7441,7442],{"id":7204,"depth":255,"text":7205},{"id":7250,"depth":255,"text":7251},{"id":7318,"depth":255,"text":7319},{"id":7377,"depth":255,"text":7378},{"id":3302,"depth":255,"text":3303},{"id":237,"depth":255,"text":238},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.",[7445,7448,7451],{"q":7446,"a":7447},"How much protein per day for muscle building?","A common target is 1.6–2.2 g per kg of body weight for growth and for retaining muscle in a deficit. Exact needs depend on training volume and calorie intake.",{"q":7449,"a":7450},"Do I need protein right after training?","The anabolic window is wider than old gym lore suggested. Daily total and steady distribution (e.g. 3–5 meals of 20–40 g) matter more than a single post-workout shake.",{"q":7452,"a":7453},"Is protein powder required?","No. Powder is convenience. Whole food is enough if it hits your target; powder helps when solid meals fall short.",{},"/lexique/en/protein",[2554,2949,1471,2816],[7458,7461],{"type":2558,"pathKey":7459,"labelKey":7460},"features/food-library","lexique.resources.foodLibrary",{"type":2558,"pathKey":2559,"labelKey":2560},{"title":193,"description":7443},[7464],{"label":7465,"url":688},"ISSN position stand: protein and exercise","lexique/en/protein","ggulFuN0QisoPw4MReKbezYyRn-c3fqTgY95AcXfBDk",{"id":7469,"title":7470,"author":7,"body":7471,"category":261,"description":7823,"extension":263,"faq":264,"lang":265,"lead":264,"letter":6924,"meta":7824,"navigation":268,"path":7825,"ref":2949,"related":264,"resources":264,"seo":7826,"sources":7827,"stem":7829,"updated":276,"__hash__":7830},"lexique/lexique/en/protein-powder.md","Protein powder",{"type":9,"value":7472,"toc":7814},[7473,7475,7477,7487,7489,7492,7494,7498,7597,7599,7603,7641,7643,7645,7697,7700,7702,7706,7741,7743,7747,7778,7780,7782,7799,7801,7803],[12,7474,7470],{"id":2949},[16,7476,19],{"id":18},[21,7478,7479,7482,7483,7486],{},[25,7480,7481],{},"Protein powders"," are ",[25,7484,7485],{},"concentrated, dehydrated protein supplements"," derived from various sources (milk, eggs, plants). Their main purpose: hit daily protein needs simply and quickly when food is hard.",[34,7488],{},[21,7490,7491],{},"💡 Protein powders are a tool, not a magic bullet. They can replace nothing for those who eat enough protein from food.",[40,7493],{},[43,7495,7497],{"id":7496},"the-different-types-of-protein-powders","The different types of protein powders",[96,7499,7500,7515],{},[99,7501,7502],{},[102,7503,7504,7506,7509,7512],{},[105,7505,3506],{},[105,7507,7508],{},"Source",[105,7510,7511],{},"Absorption",[105,7513,7514],{},"Best for",[112,7516,7517,7531,7545,7559,7571,7584],{},[102,7518,7519,7522,7525,7528],{},[117,7520,7521],{},"Whey concentrate",[117,7523,7524],{},"Milk",[117,7526,7527],{},"Fast (1-2h)",[117,7529,7530],{},"Post-workout, snack",[102,7532,7533,7536,7539,7542],{},[117,7534,7535],{},"Whey isolate",[117,7537,7538],{},"Milk filtered",[117,7540,7541],{},"Very fast",[117,7543,7544],{},"Lactose intolerant, low-cal",[102,7546,7547,7550,7553,7556],{},[117,7548,7549],{},"Whey hydrolysate",[117,7551,7552],{},"Pre-digested whey",[117,7554,7555],{},"Ultra fast",[117,7557,7558],{},"Premium, more expensive",[102,7560,7561,7563,7565,7568],{},[117,7562,2879],{},[117,7564,7524],{},[117,7566,7567],{},"Slow (5-7h)",[117,7569,7570],{},"Before sleep",[102,7572,7573,7576,7579,7581],{},[117,7574,7575],{},"Plant protein",[117,7577,7578],{},"Pea, rice, soy",[117,7580,535],{},[117,7582,7583],{},"Vegan, allergic",[102,7585,7586,7589,7592,7594],{},[117,7587,7588],{},"Egg white",[117,7590,7591],{},"Egg whites",[117,7593,535],{},[117,7595,7596],{},"Lactose intolerant",[40,7598],{},[43,7600,7602],{"id":7601},"benefits-of-protein-powders","Benefits of protein powders",[52,7604,7605,7611,7617,7623,7629,7635],{},[55,7606,190,7607,7610],{},[25,7608,7609],{},"Convenience",": 25-30 g protein in 30 sec",[55,7612,190,7613,7616],{},[25,7614,7615],{},"Affordable",": cheaper per gram than meat",[55,7618,190,7619,7622],{},[25,7620,7621],{},"Time-efficient",": ideal for busy schedules",[55,7624,190,7625,7628],{},[25,7626,7627],{},"Quality control",": known protein content",[55,7630,190,7631,7634],{},[25,7632,7633],{},"Versatile",": shake, oatmeal, pancakes, recipes",[55,7636,190,7637,7640],{},[25,7638,7639],{},"Travel-friendly",": easy to carry",[40,7642],{},[43,7644,7251],{"id":7250},[96,7646,7647,7656],{},[99,7648,7649],{},[102,7650,7651,7653],{},[105,7652,3362],{},[105,7654,7655],{},"Daily intake",[112,7657,7658,7665,7673,7681,7689],{},[102,7659,7660,7662],{},[117,7661,933],{},[117,7663,7664],{},"0.8 g/kg of BW",[102,7666,7667,7670],{},[117,7668,7669],{},"Active general",[117,7671,7672],{},"1.2-1.6 g/kg",[102,7674,7675,7678],{},[117,7676,7677],{},"Strength training (hypertrophy)",[117,7679,7680],{},"1.6-2.2 g/kg",[102,7682,7683,7686],{},[117,7684,7685],{},"Cutting (muscle preservation)",[117,7687,7688],{},"2.2-2.6 g/kg",[102,7690,7691,7694],{},[117,7692,7693],{},"Elite athlete",[117,7695,7696],{},"Up to 3 g/kg",[21,7698,7699],{},"Protein powders fill the gap when you can't eat enough.",[40,7701],{},[43,7703,7705],{"id":7704},"how-to-choose-a-quality-protein-powder","How to choose a quality protein powder",[52,7707,7708,7714,7720,7726,7732,7738],{},[55,7709,190,7710,7713],{},[25,7711,7712],{},"Protein content",": 80%+ of weight (concentrated whey)",[55,7715,190,7716,7719],{},[25,7717,7718],{},"Short ingredient list",": no proprietary blend",[55,7721,190,7722,7725],{},[25,7723,7724],{},"Independent quality stamp",": Informed Sport, NSF",[55,7727,190,7728,7731],{},[25,7729,7730],{},"Reasonable price",": $25-50/kg for whey",[55,7733,190,7734,7737],{},[25,7735,7736],{},"Taste/texture",": matters for daily compliance",[55,7739,7740],{},"❌ Avoid: excessive sweeteners, fillers, fancy \"complexes\"",[40,7742],{},[43,7744,7746],{"id":7745},"when-to-take-protein-powder","When to take protein powder",[52,7748,7749,7754,7760,7766,7772],{},[55,7750,190,7751,7753],{},[25,7752,2817],{},": quick, fast absorption",[55,7755,190,7756,7759],{},[25,7757,7758],{},"Snack",": between meals to maintain steady intake",[55,7761,190,7762,7765],{},[25,7763,7764],{},"Breakfast",": complement to oats or yogurt",[55,7767,190,7768,7771],{},[25,7769,7770],{},"Before bed",": casein for slow release",[55,7773,190,7774,7777],{},[25,7775,7776],{},"When you can't eat solid",": rushed mornings, traveling",[40,7779],{},[43,7781,218],{"id":217},[52,7783,7784,7787,7790,7793,7796],{},[55,7785,7786],{},"❌ Replacing real food with shakes (lack of micros, fiber)",[55,7788,7789],{},"❌ Taking 100 g of protein in one go (max ~40 g per meal usefully absorbed)",[55,7791,7792],{},"❌ Buying based on packaging, not ingredients",[55,7794,7795],{},"❌ Thinking that \"more = better\" (excess protein doesn't help)",[55,7797,7798],{},"❌ Neglecting other macros (carbs, fats, fiber)",[40,7800],{},[43,7802,238],{"id":237},[21,7804,7805,7806,7809,7810,7813],{},"Protein powders are ",[25,7807,7808],{},"a convenience tool, not magic",". Useful to fill the gap if you struggle hitting your daily protein. ",[25,7811,7812],{},"Real food first, supplement second",". Choose quality, simple, well-priced.",{"title":251,"searchDepth":252,"depth":252,"links":7815},[7816,7817,7818,7819,7820,7821,7822],{"id":7496,"depth":255,"text":7497},{"id":7601,"depth":255,"text":7602},{"id":7250,"depth":255,"text":7251},{"id":7704,"depth":255,"text":7705},{"id":7745,"depth":255,"text":7746},{"id":217,"depth":255,"text":218},{"id":237,"depth":255,"text":238},"Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.",{},"/lexique/en/protein-powder",{"title":7470,"description":7823},[7828],{"label":7465,"url":688},"lexique/en/protein-powder","cvJNPYykRbYgvKbLqsCM1sS1M4EMS3Qs6V9lVwTgCaE",{"id":7832,"title":2316,"author":7,"body":7833,"category":261,"description":7946,"extension":263,"faq":7947,"lang":265,"lead":7842,"letter":7953,"meta":7954,"navigation":268,"path":7955,"ref":7837,"related":7956,"resources":264,"seo":7957,"sources":7958,"stem":7961,"updated":276,"__hash__":7962},"lexique/lexique/en/refeed.md",{"type":9,"value":7834,"toc":7939},[7835,7838,7840,7843,7845,7847,7849,7851,7859,7861,7879,7881,7919,7921,7931,7933],[12,7836,2316],{"id":7837},"refeed",[16,7839,19],{"id":18},[21,7841,7842],{},"A refeed is a planned temporary calorie increase (often carb-focused) during a fat-loss phase. It targets glycogen, session quality and adherence — not an unplanned binge or a multi-week diet break.",[34,7844],{},[21,7846,3838],{},[40,7848],{},[43,7850,3844],{"id":3843},[52,7852,7853,7855,7857],{},[55,7854,3849],{},[55,7856,3852],{},[55,7858,3855],{},[43,7860,3859],{"id":3858},[1163,7862,7863,7867,7871,7875],{},[55,7864,7865,3867],{},[25,7866,3866],{},[55,7868,7869,3873],{},[25,7870,3872],{},[55,7872,7873,3879],{},[25,7874,3878],{},[55,7876,7877,3885],{},[25,7878,3884],{},[43,7880,3889],{"id":3888},[96,7882,7883,7893],{},[99,7884,7885],{},[102,7886,7887,7889,7891],{},[105,7888,3898],{},[105,7890,3901],{},[105,7892,3904],{},[112,7894,7895,7903,7911],{},[102,7896,7897,7899,7901],{},[117,7898,3911],{},[117,7900,3914],{},[117,7902,3917],{},[102,7904,7905,7907,7909],{},[117,7906,3922],{},[117,7908,3925],{},[117,7910,3928],{},[102,7912,7913,7915,7917],{},[117,7914,3933],{},[117,7916,3936],{},[117,7918,3939],{},[43,7920,218],{"id":217},[52,7922,7923,7925,7927,7929],{},[55,7924,3946],{},[55,7926,3949],{},[55,7928,3952],{},[55,7930,3955],{},[43,7932,1194],{"id":1193},[21,7934,7935,3962,7937,3966],{},[25,7936,2316],{},[25,7938,3965],{},{"title":251,"searchDepth":252,"depth":252,"links":7940},[7941,7942,7943,7944,7945],{"id":3843,"depth":255,"text":3844},{"id":3858,"depth":255,"text":3859},{"id":3888,"depth":255,"text":3889},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},"A refeed is a planned short increase in calories (often carbs) during a fat-loss phase to support training, hormones and adherence.",[7948,7950,7952],{"q":7949,"a":7842},"What is Refeed?",{"q":7951,"a":3980},"Why should coaches know Refeed?",{"q":3982,"a":3983},"R",{},"/lexique/en/refeed",[1469,2575,2400,2592],{"title":2316,"description":7946},[7959],{"label":7960,"url":274},"Diet breaks / refeeds in fat loss (review literature)","lexique/en/refeed","rEQC40C8gq5ElXUp1hEVkNTEcXL1Zqr_5Th61QyoMGA",{"id":7964,"title":727,"author":7,"body":7965,"category":261,"description":8352,"extension":263,"faq":8353,"lang":265,"lead":8352,"letter":8363,"meta":8364,"navigation":268,"path":8365,"ref":1104,"related":8366,"resources":8367,"seo":8374,"sources":8375,"stem":8377,"updated":276,"__hash__":8378},"lexique/lexique/en/tdee.md",{"type":9,"value":7966,"toc":8344},[7967,7969,7971,7980,7987,7989,7998,8000,8002,8004,8006,8008,8010,8064,8068,8071,8075,8081,8085,8090,8094,8097,8099,8103,8107,8121,8125,8170,8175,8185,8187,8191,8257,8259,8263,8266,8290,8292,8295,8297,8301,8330,8332,8334],[12,7968,727],{"id":1104},[16,7970,19],{"id":18},[21,7972,7973,7975,7976,7979],{},[25,7974,727],{}," (Total Daily Energy Expenditure) represents the ",[25,7977,7978],{},"total number of calories your body burns in 24 hours",", accounting for all your activities: rest, sport, digestion, daily movement.",[21,7981,7982,7983,7986],{},"It's ",[25,7984,7985],{},"the most important number in your nutrition",": knowing your TDEE precisely lets you calibrate your bulk, cut, or maintenance.",[34,7988],{},[21,7990,7991,7992,7997],{},"💡 TDEE differs from ",[25,7993,7994],{},[724,7995,693],{"href":7996},"/ressources/lexique-fitness/bmr"," (basal metabolic rate). BMR only measures energy at rest.",[40,7999],{},[43,8001,6264],{"id":6263},[40,8003],{},[40,8005],{},[40,8007],{},[40,8009],{},[96,8011,8012,8022],{},[99,8013,8014],{},[102,8015,8016,8018,8020],{},[105,8017,6276],{},[105,8019,6279],{},[105,8021,926],{},[112,8023,8024,8034,8045,8055],{},[102,8025,8026,8028,8031],{},[117,8027,693],{},[117,8029,8030],{},"60-75%",[117,8032,8033],{},"Basal metabolic rate at rest",[102,8035,8036,8040,8042],{},[117,8037,8038],{},[724,8039,732],{"href":731},[117,8041,6300],{},[117,8043,8044],{},"Non-exercise activities",[102,8046,8047,8049,8052],{},[117,8048,1602],{},[117,8050,8051],{},"8-12%",[117,8053,8054],{},"Thermic effect of food",[102,8056,8057,8059,8061],{},[117,8058,1608],{},[117,8060,6310],{},[117,8062,8063],{},"Structured exercise activity",[16,8065,8067],{"id":8066},"_1-bmr-basal-metabolic-rate","1. BMR (Basal Metabolic Rate)",[21,8069,8070],{},"Minimum energy to maintain vital functions. Largest TDEE share.",[16,8072,8074],{"id":8073},"_2-neat-non-exercise-activity-thermogenesis","2. NEAT (Non-Exercise Activity Thermogenesis)",[21,8076,8077,8078,571],{},"Walking, stairs, fidgeting, posture. NEAT can ",[25,8079,8080],{},"triple between a sedentary and active day",[16,8082,8084],{"id":8083},"_3-tef-thermic-effect-of-food","3. TEF (Thermic Effect of Food)",[21,8086,8087,8089],{},[724,8088,1325],{"href":5199}," burned to digest. Protein: 20-30%, carbs: 5-10%, fats: 0-3%.",[16,8091,8093],{"id":8092},"_4-eat-exercise-activity-thermogenesis","4. EAT (Exercise Activity Thermogenesis)",[21,8095,8096],{},"Calories burned during sessions. Often overestimated.",[40,8098],{},[43,8100,8102],{"id":8101},"how-to-calculate-your-tdee","How to calculate your TDEE",[16,8104,8106],{"id":8105},"step-1-calculate-bmr-mifflin-st-jeor","Step 1: Calculate BMR (Mifflin-St Jeor)",[52,8108,8109,8115],{},[55,8110,8111,8114],{},[25,8112,8113],{},"Men",": (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5",[55,8116,8117,8120],{},[25,8118,8119],{},"Women",": (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161",[16,8122,8124],{"id":8123},"step-2-multiply-by-your-activity-coefficient","Step 2: Multiply by your activity coefficient",[96,8126,8127,8135],{},[99,8128,8129],{},[102,8130,8131,8133],{},[105,8132,920],{},[105,8134,923],{},[112,8136,8137,8143,8150,8157,8164],{},[102,8138,8139,8141],{},[117,8140,933],{},[117,8142,936],{},[102,8144,8145,8148],{},[117,8146,8147],{},"Lightly active (1-3x/week)",[117,8149,947],{},[102,8151,8152,8155],{},[117,8153,8154],{},"Moderately active (3-5x/week)",[117,8156,958],{},[102,8158,8159,8162],{},[117,8160,8161],{},"Very active (6-7x/week)",[117,8163,969],{},[102,8165,8166,8168],{},[117,8167,977],{},[117,8169,980],{},[21,8171,8172,8174],{},[25,8173,2756],{},": Man, 30, 80 kg, 180 cm, training 4x/week",[52,8176,8177,8180],{},[55,8178,8179],{},"BMR = (10×80) + (6.25×180) - (5×30) + 5 = 1780 kcal",[55,8181,8182,8183],{},"TDEE = 1780 × 1.55 = ",[25,8184,989],{},[40,8186],{},[43,8188,8190],{"id":8189},"from-tdee-to-nutrition-strategy","From TDEE to nutrition strategy",[96,8192,8193,8205],{},[99,8194,8195],{},[102,8196,8197,8199,8202],{},[105,8198,2715],{},[105,8200,8201],{},"Target calories",[105,8203,8204],{},"Evolution",[112,8206,8207,8216,8226,8236,8246],{},[102,8208,8209,8211,8213],{},[117,8210,2732],{},[117,8212,727],{},[117,8214,8215],{},"Stable weight",[102,8217,8218,8220,8223],{},[117,8219,5285],{},[117,8221,8222],{},"TDEE × 0.80",[117,8224,8225],{},"-0.5 to -0.8 kg/week",[102,8227,8228,8230,8233],{},[117,8229,4423],{},[117,8231,8232],{},"TDEE × 0.70",[117,8234,8235],{},"-0.8 to -1.2 kg/week",[102,8237,8238,8240,8243],{},[117,8239,4690],{},[117,8241,8242],{},"TDEE × 1.10",[117,8244,8245],{},"+0.2 to +0.4 kg/week",[102,8247,8248,8251,8254],{},[117,8249,8250],{},"Classic bulk",[117,8252,8253],{},"TDEE × 1.15-1.20",[117,8255,8256],{},"+0.4 to +0.6 kg/week",[40,8258],{},[43,8260,8262],{"id":8261},"tdee-is-not-fixed","TDEE is not fixed",[21,8264,8265],{},"⚠️ Your TDEE evolves with several factors:",[52,8267,8268,8273,8278,8284],{},[55,8269,8270,8272],{},[25,8271,5605],{},": -1 kg = -20 to -30 kcal of TDEE",[55,8274,8275,8277],{},[25,8276,2275],{},": in prolonged cuts, drops 5-15%",[55,8279,8280,8283],{},[25,8281,8282],{},"Subconscious NEAT",": your body reduces movement in deficit",[55,8285,8286,8289],{},[25,8287,8288],{},"Stress / sleep",": indirect hormonal impact",[34,8291],{},[21,8293,8294],{},"💡 Recalculate your TDEE every 4-6 weeks.",[40,8296],{},[43,8298,8300],{"id":8299},"optimizing-your-tdee","Optimizing your TDEE",[52,8302,8303,8308,8314,8319,8325],{},[55,8304,190,8305,8307],{},[25,8306,1009],{},": +13 kcal/kg/day",[55,8309,190,8310,8313],{},[25,8311,8312],{},"Increase your NEAT",": target 8000-12000 steps/day",[55,8315,190,8316,8318],{},[25,8317,1015],{},": major thermic effect",[55,8320,190,8321,8324],{},[25,8322,8323],{},"Regular training",": \"afterburn\" effect",[55,8326,190,8327,8329],{},[25,8328,1021],{},": thyroid impact",[40,8331],{},[43,8333,238],{"id":237},[21,8335,8336,8337,8340,8341,571],{},"TDEE is ",[25,8338,8339],{},"the cornerstone of any serious nutrition",". Calculate it with Mifflin-St Jeor, verify it over 2-3 weeks of tracking, adjust based on results. ",[25,8342,8343],{},"Not knowing your TDEE means navigating nutrition blindfolded",{"title":251,"searchDepth":252,"depth":252,"links":8345},[8346,8347,8348,8349,8350,8351],{"id":6263,"depth":255,"text":6264},{"id":8101,"depth":255,"text":8102},{"id":8189,"depth":255,"text":8190},{"id":8261,"depth":255,"text":8262},{"id":8299,"depth":255,"text":8300},{"id":237,"depth":255,"text":238},"TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.",[8354,8357,8360],{"q":8355,"a":8356},"What is TDEE?","TDEE (Total Daily Energy Expenditure) is total calories burned in 24 hours: basal metabolism + activity + digestion + training. It is the baseline for deficit or surplus targets.",{"q":8358,"a":8359},"How do I estimate TDEE?","Start from BMR (e.g. Mifflin-St Jeor) times an activity factor, then refine with 2–4 weeks of body-weight tracking. A TDEE calculator speeds up the first estimate.",{"q":8361,"a":8362},"TDEE vs BMR — what’s the difference?","BMR is resting burn only. TDEE adds NEAT, exercise and the thermic effect of food. Coaching nutrition almost always uses TDEE.","T",{},"/lexique/en/tdee",[698,1105,1469,1106],[8368,8369,8370],{"type":1110,"pathKey":1114,"labelKey":1115},{"type":1110,"pathKey":1111,"labelKey":1112},{"type":8371,"pathKey":8372,"labelKey":8373},"page","calculateurs","lexique.resources.allCalculators",{"title":727,"description":8352},[8376],{"label":1119,"url":1120},"lexique/en/tdee","T7VWvhWO3j9gqqL1ss56y56fi0gqeK3a1rci8DDMNgo",{"id":8380,"title":6761,"author":7,"body":8381,"category":261,"description":8493,"extension":263,"faq":8494,"lang":265,"lead":8389,"letter":8500,"meta":8501,"navigation":268,"path":8502,"ref":2948,"related":8503,"resources":264,"seo":8504,"sources":8505,"stem":8507,"updated":276,"__hash__":8508},"lexique/lexique/en/whey-protein.md",{"type":9,"value":8382,"toc":8486},[8383,8385,8387,8390,8392,8394,8396,8398,8406,8408,8426,8428,8466,8468,8478,8480],[12,8384,6761],{"id":2948},[16,8386,19],{"id":18},[21,8388,8389],{},"Whey is a milk protein fraction (concentrate, isolate, hydrolysate), digested quickly and rich in leucine. It is a convenience tool for daily protein — not a magic hypertrophy powder.",[34,8391],{},[21,8393,3838],{},[40,8395],{},[43,8397,3844],{"id":3843},[52,8399,8400,8402,8404],{},[55,8401,3849],{},[55,8403,3852],{},[55,8405,3855],{},[43,8407,3859],{"id":3858},[1163,8409,8410,8414,8418,8422],{},[55,8411,8412,3867],{},[25,8413,3866],{},[55,8415,8416,3873],{},[25,8417,3872],{},[55,8419,8420,3879],{},[25,8421,3878],{},[55,8423,8424,3885],{},[25,8425,3884],{},[43,8427,3889],{"id":3888},[96,8429,8430,8440],{},[99,8431,8432],{},[102,8433,8434,8436,8438],{},[105,8435,3898],{},[105,8437,3901],{},[105,8439,3904],{},[112,8441,8442,8450,8458],{},[102,8443,8444,8446,8448],{},[117,8445,3911],{},[117,8447,3914],{},[117,8449,3917],{},[102,8451,8452,8454,8456],{},[117,8453,3922],{},[117,8455,3925],{},[117,8457,3928],{},[102,8459,8460,8462,8464],{},[117,8461,3933],{},[117,8463,3936],{},[117,8465,3939],{},[43,8467,218],{"id":217},[52,8469,8470,8472,8474,8476],{},[55,8471,3946],{},[55,8473,3949],{},[55,8475,3952],{},[55,8477,3955],{},[43,8479,1194],{"id":1193},[21,8481,8482,3962,8484,3966],{},[25,8483,6761],{},[25,8485,3965],{},{"title":251,"searchDepth":252,"depth":252,"links":8487},[8488,8489,8490,8491,8492],{"id":3843,"depth":255,"text":3844},{"id":3858,"depth":255,"text":3859},{"id":3888,"depth":255,"text":3889},{"id":217,"depth":255,"text":218},{"id":1193,"depth":255,"text":1194},"Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.",[8495,8497,8499],{"q":8496,"a":8389},"What is Whey protein?",{"q":8498,"a":3980},"Why should coaches know Whey protein?",{"q":3982,"a":3983},"W",{},"/lexique/en/whey-protein",[1470,2949,2816,1471],{"title":6761,"description":8493},[8506],{"label":7465,"url":688},"lexique/en/whey-protein","pCrnrodm56iycGG0qHmfcaQgFYXtTQh-BwPj9X_Pt8Q",1785169293825]