[{"data":1,"prerenderedAt":791},["ShallowReactive",2],{"lexique-en-macronutrients-macros":3,"lexique-all-en":434,"lexique-trans-en-macronutrients-macros":786},{"id":4,"title":5,"body":6,"description":424,"extension":425,"lang":426,"letter":427,"meta":428,"navigation":429,"path":430,"ref":12,"seo":431,"stem":432,"__hash__":433},"lexique/lexique/en/macronutrients-macros.md","Macronutrients (Macros)",{"type":7,"value":8,"toc":412},"minimark",[9,13,18,26,29,31,33,88,91,98,100,105,108,124,126,130,134,138,146,150,158,160,164,167,169,241,243,247,330,332,336,364,366,370,387,389,393],[10,11,5],"h1",{"id":12},"macronutrients-macros",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25],"p",{},[22,23,24],"strong",{},"Macronutrients"," (or \"macros\") are the 3 main categories of nutrients your body consumes in large quantities to produce energy and function.",[27,28],"hr",{},[27,30],{},[27,32],{},[34,35,36,52],"table",{},[37,38,39],"thead",{},[40,41,42,46,49],"tr",{},[43,44,45],"th",{},"Macro",[43,47,48],{},"kcal/g",[43,50,51],{},"Role",[53,54,55,67,77],"tbody",{},[40,56,57,61,64],{},[58,59,60],"td",{},"Protein",[58,62,63],{},"4",[58,65,66],{},"Building & repair",[40,68,69,72,74],{},[58,70,71],{},"Carbs",[58,73,63],{},[58,75,76],{},"Immediate energy",[40,78,79,82,85],{},[58,80,81],{},"Fats",[58,83,84],{},"9",[58,86,87],{},"Hormones & long-term energy",[89,90],"blockquote",{},[19,92,93,94,97],{},"💡 ",[22,95,96],{},"Alcohol"," is not an essential macro but provides 7 kcal/g.",[27,99],{},[101,102,104],"h3",{"id":103},"why-macros-matter","Why macros matter",[19,106,107],{},"Counting only calories is limited. Two diets at 2000 kcal can produce radically different results:",[109,110,111,115,118,121],"ul",{},[112,113,114],"li",{},"2000 kcal with 200 g protein: favors muscle gain",[112,116,117],{},"2000 kcal with 50 g protein: favors muscle loss",[112,119,120],{},"2000 kcal mostly simple carbs: rapid hunger",[112,122,123],{},"2000 kcal balanced: stable satiety, optimal performance",[27,125],{},[101,127,129],{"id":128},"how-to-split-your-macros","How to split your macros",[14,131,133],{"id":132},"step-1-calculate-your-daily-calories-tdee","Step 1: Calculate your daily calories (TDEE)",[14,135,137],{"id":136},"step-2-set-protein-priority","Step 2: Set protein (priority)",[109,139,140,143],{},[112,141,142],{},"1.6 - 2 g/kg in maintenance and bulking",[112,144,145],{},"2 - 2.5 g/kg in cutting",[14,147,149],{"id":148},"step-3-split-the-rest","Step 3: Split the rest",[109,151,152,155],{},[112,153,154],{},"Fats: 0.8 - 1.2 g/kg × 9 = fat calories",[112,156,157],{},"Carbs: remaining calories / 4 = carb grams",[27,159],{},[101,161,163],{"id":162},"full-example","Full example",[19,165,166],{},"80 kg lifter, TDEE 2800 kcal, bulking:",[27,168],{},[34,170,171,186],{},[37,172,173],{},[40,174,175,177,180,183],{},[43,176,45],{},[43,178,179],{},"Quantity",[43,181,182],{},"Calories",[43,184,185],{},"%",[53,187,188,201,214,227],{},[40,189,190,192,195,198],{},[58,191,60],{},[58,193,194],{},"160 g",[58,196,197],{},"640 kcal",[58,199,200],{},"21%",[40,202,203,205,208,211],{},[58,204,71],{},[58,206,207],{},"430 g",[58,209,210],{},"1720 kcal",[58,212,213],{},"56%",[40,215,216,218,221,224],{},[58,217,81],{},[58,219,220],{},"80 g",[58,222,223],{},"720 kcal",[58,225,226],{},"23%",[40,228,229,232,235,238],{},[58,230,231],{},"Total",[58,233,234],{},"—",[58,236,237],{},"3080 kcal",[58,239,240],{},"100%",[27,242],{},[101,244,246],{"id":245},"splits-by-goal","Splits by goal",[34,248,249,263],{},[37,250,251],{},[40,252,253,256,259,261],{},[43,254,255],{},"Goal",[43,257,258],{},"Prot",[43,260,71],{},[43,262,81],{},[53,264,265,278,291,304,317],{},[40,266,267,270,273,275],{},[58,268,269],{},"Moderate cut",[58,271,272],{},"30-40%",[58,274,272],{},[58,276,277],{},"20-30%",[40,279,280,283,286,289],{},[58,281,282],{},"Balanced maintenance",[58,284,285],{},"25-30%",[58,287,288],{},"40-50%",[58,290,285],{},[40,292,293,296,299,302],{},[58,294,295],{},"Bulking",[58,297,298],{},"20-25%",[58,300,301],{},"50-60%",[58,303,298],{},[40,305,306,309,312,315],{},[58,307,308],{},"Endurance",[58,310,311],{},"15-20%",[58,313,314],{},"55-65%",[58,316,298],{},[40,318,319,322,324,327],{},[58,320,321],{},"Ketogenic",[58,323,298],{},[58,325,326],{},"5-10%",[58,328,329],{},"65-75%",[27,331],{},[101,333,335],{"id":334},"tracking-tools","Tracking tools",[109,337,338,345,351,357],{},[112,339,340,341,344],{},"📱 ",[22,342,343],{},"MyFitnessPal",": market reference",[112,346,340,347,350],{},[22,348,349],{},"Yazio",": modern interface, free",[112,352,340,353,356],{},[22,354,355],{},"Cronometer",": very precise",[112,358,359,360,363],{},"⚖️ ",[22,361,362],{},"Kitchen scale",": essential at first",[27,365],{},[101,367,369],{"id":368},"common-mistakes","Common mistakes",[109,371,372,375,378,381,384],{},[112,373,374],{},"❌ Underestimating protein (staying below 1.6 g/kg)",[112,376,377],{},"❌ Cutting fats too drastically",[112,379,380],{},"❌ Believing \"less carbs = better\"",[112,382,383],{},"❌ Tracking only calories without macros",[112,385,386],{},"❌ Ignoring fiber (15-30 g/day)",[27,388],{},[101,390,392],{"id":391},"key-takeaways","Key takeaways",[19,394,395,396,399,400,403,404,407,408,411],{},"Mastering your macros means ",[22,397,398],{},"mastering your physical transformation",". Three rules: ",[22,401,402],{},"protein priority"," (1.6-2 g/kg), ",[22,405,406],{},"minimum fats"," (0.8 g/kg), ",[22,409,410],{},"carbs based on goals",".",{"title":413,"searchDepth":414,"depth":414,"links":415},"",2,[416,418,419,420,421,422,423],{"id":103,"depth":417,"text":104},3,{"id":128,"depth":417,"text":129},{"id":162,"depth":417,"text":163},{"id":245,"depth":417,"text":246},{"id":334,"depth":417,"text":335},{"id":368,"depth":417,"text":369},{"id":391,"depth":417,"text":392},"Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","md","en","M",{},true,"/lexique/en/macronutrients-macros",{"title":5,"description":424},"lexique/en/macronutrients-macros","PFePs96YNVZx5zkvPqvNXATByiUASYv8Mo7gwBIvT-4",[435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671,675,678,682,686,690,694,698,702,706,710,714,718,722,726,730,734,738,742,746,750,754,758,762,766,770,774,778,782],{"title":436,"description":437,"slug":438},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":440,"description":441,"slug":442},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":444,"description":445,"slug":446},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":448,"description":449,"slug":450},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":452,"description":453,"slug":454},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":456,"description":457,"slug":458},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":460,"description":461,"slug":462},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":464,"description":465,"slug":466},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":468,"description":469,"slug":470},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":472,"description":473,"slug":474},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":476,"description":477,"slug":478},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":480,"description":481,"slug":482},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":484,"description":485,"slug":486},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":488,"description":489,"slug":490},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":492,"description":493,"slug":494},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":496,"description":497,"slug":498},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":500,"description":501,"slug":502},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":182,"description":504,"slug":505},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":507,"description":508,"slug":509},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":511,"description":512,"slug":513},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":515,"description":516,"slug":517},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":519,"description":520,"slug":521},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":523,"description":524,"slug":525},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":527,"description":528,"slug":529},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":531,"description":532,"slug":533},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":535,"description":536,"slug":537},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":539,"description":540,"slug":541},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":543,"description":544,"slug":545},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":547,"description":548,"slug":549},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":551,"description":552,"slug":553},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":555,"description":556,"slug":557},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":559,"description":560,"slug":561},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":563,"description":564,"slug":565},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":567,"description":568,"slug":569},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":571,"description":572,"slug":573},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":575,"description":576,"slug":577},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":579,"description":580,"slug":581},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":583,"description":584,"slug":585},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":587,"description":588,"slug":589},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":591,"description":592,"slug":593},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":595,"description":596,"slug":597},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":599,"description":600,"slug":601},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":5,"description":424,"slug":12},{"title":604,"description":605,"slug":606},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":608,"description":609,"slug":610},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":612,"description":613,"slug":614},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":616,"description":617,"slug":618},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":620,"description":621,"slug":622},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":624,"description":625,"slug":626},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":628,"description":629,"slug":630},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":632,"description":633,"slug":634},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":636,"description":637,"slug":638},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":640,"description":641,"slug":642},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":644,"description":645,"slug":646},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":648,"description":649,"slug":650},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":652,"description":653,"slug":654},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":656,"description":657,"slug":658},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":660,"description":661,"slug":662},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":664,"description":665,"slug":666},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":668,"description":669,"slug":670},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":672,"description":673,"slug":674},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":60,"description":676,"slug":677},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":679,"description":680,"slug":681},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":683,"description":684,"slug":685},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":687,"description":688,"slug":689},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":691,"description":692,"slug":693},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":695,"description":696,"slug":697},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":699,"description":700,"slug":701},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":703,"description":704,"slug":705},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":707,"description":708,"slug":709},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":711,"description":712,"slug":713},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":715,"description":716,"slug":717},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":719,"description":720,"slug":721},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":723,"description":724,"slug":725},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":727,"description":728,"slug":729},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":731,"description":732,"slug":733},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":735,"description":736,"slug":737},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":739,"description":740,"slug":741},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":743,"description":744,"slug":745},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":747,"description":748,"slug":749},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":751,"description":752,"slug":753},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":755,"description":756,"slug":757},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":759,"description":760,"slug":761},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":763,"description":764,"slug":765},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":767,"description":768,"slug":769},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":771,"description":772,"slug":773},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":775,"description":776,"slug":777},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":779,"description":780,"slug":781},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":783,"description":784,"slug":785},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":787,"en":12,"es":788,"fr":789,"it":790,"pt":788},"makronaehrstoffe-makros","macronutrientes-macros","macronutriments","macronutrienti-macro",1784214982495]