[{"data":1,"prerenderedAt":728},["ShallowReactive",2],{"lexique-en-meal-timing":3,"lexique-all-en":370,"lexique-trans-en-meal-timing":724},{"id":4,"title":5,"body":6,"description":360,"extension":361,"lang":362,"letter":363,"meta":364,"navigation":365,"path":366,"ref":12,"seo":367,"stem":368,"__hash__":369},"lexique/lexique/en/meal-timing.md","Meal timing",{"type":7,"value":8,"toc":348},"minimark",[9,13,18,29,32,35,38,43,110,112,116,123,126,160,162,165,167,171,175,202,205,209,212,223,227,246,248,252,285,287,291,294,308,310,314,331,333,337],[10,11,5],"h1",{"id":12},"meal-timing",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," is the ",[22,26,27],{},"strategic distribution of your meals throughout the day",", especially around training sessions, to optimize performance, recovery, and body composition.",[30,31],"blockquote",{},[19,33,34],{},"💡 Meal timing has a real but limited impact. Total daily intake (calories + macros) matters far more than the exact hour you eat.",[36,37],"hr",{},[39,40,42],"h3",{"id":41},"the-3-fundamental-principles","The 3 fundamental principles",[44,45,46,59],"table",{},[47,48,49],"thead",{},[50,51,52,56],"tr",{},[53,54,55],"th",{},"Principle",[53,57,58],{},"Importance",[60,61,62,71,79,87,95,102],"tbody",{},[50,63,64,68],{},[65,66,67],"td",{},"Total daily calories",[65,69,70],{},"⭐⭐⭐⭐⭐ critical",[50,72,73,76],{},[65,74,75],{},"Macronutrient breakdown",[65,77,78],{},"⭐⭐⭐⭐ very important",[50,80,81,84],{},[65,82,83],{},"Protein distribution (every 3-4h)",[65,85,86],{},"⭐⭐⭐ important",[50,88,89,92],{},[65,90,91],{},"Pre-workout meal (1-3h before)",[65,93,94],{},"⭐⭐ moderate",[50,96,97,100],{},[65,98,99],{},"Post-workout meal (within 4h)",[65,101,94],{},[50,103,104,107],{},[65,105,106],{},"30-minute \"anabolic window\"",[65,108,109],{},"⭐ minor for most",[36,111],{},[39,113,115],{"id":114},"optimal-protein-distribution","Optimal protein distribution",[19,117,118,119,122],{},"To maximize muscle protein synthesis (MPS), spread your protein intake into ",[22,120,121],{},"4-5 meals of 25-40 g each",", every 3-4 hours.",[19,124,125],{},"Sample 80 kg lifter, 160 g protein/day target:",[127,128,129,136,142,148,154],"ul",{},[130,131,132,135],"li",{},[22,133,134],{},"7am — Breakfast",": 30 g (eggs + Greek yogurt)",[130,137,138,141],{},[22,139,140],{},"12pm — Lunch",": 40 g (chicken + rice + veg)",[130,143,144,147],{},[22,145,146],{},"4pm — Pre-workout snack",": 25 g (cottage cheese + fruit)",[130,149,150,153],{},[22,151,152],{},"7pm — Post-workout dinner",": 40 g (salmon + sweet potato)",[130,155,156,159],{},[22,157,158],{},"10pm — Snack",": 25 g (casein or skyr)",[30,161],{},[19,163,164],{},"⚠️ 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).",[36,166],{},[39,168,170],{"id":169},"meal-timing-around-training","Meal timing around training",[14,172,174],{"id":173},"pre-workout-1-3h-before","Pre-workout (1-3h before)",[127,176,177,184,190,196],{},[130,178,179,180,183],{},"✅ ",[22,181,182],{},"20-40 g of protein",": protects against catabolism",[130,185,179,186,189],{},[22,187,188],{},"0.5-1 g/kg of moderate-GI carbs",": glycogen + energy",[130,191,179,192,195],{},[22,193,194],{},"Limited fats",": slows digestion",[130,197,179,198,201],{},[22,199,200],{},"Hydration",": 500 ml of water",[19,203,204],{},"Sample meal: chicken + rice + vegetables (3h before) or banana + whey (45 min before).",[14,206,208],{"id":207},"intra-workout-during-the-session","Intra-workout (during the session)",[19,210,211],{},"Useful only if the session lasts > 90 minutes. Otherwise, water only.",[127,213,214,217,220],{},[130,215,216],{},"30-60 g of carbs (maltodextrin, dextrose)",[130,218,219],{},"Optionally 10-15 g of EAA/whey",[130,221,222],{},"500-1000 ml of water with electrolytes",[14,224,226],{"id":225},"post-workout-within-4h","Post-workout (within 4h)",[127,228,229,235,241],{},[130,230,179,231,234],{},[22,232,233],{},"25-40 g of protein",": triggers protein synthesis",[130,236,179,237,240],{},[22,238,239],{},"0.5-1 g/kg of carbs",": replenishes glycogen",[130,242,179,243,245],{},[22,244,200],{},": 1.5x the weight lost",[36,247],{},[39,249,251],{"id":250},"the-myths-to-bury","The myths to bury",[127,253,254,261,267,273,279],{},[130,255,256,257,260],{},"❌ ",[22,258,259],{},"\"Anabolic window of 30 min\"",": actually 4-6h",[130,262,256,263,266],{},[22,264,265],{},"\"No carbs after 6 PM\"",": zero scientific basis",[130,268,256,269,272],{},[22,270,271],{},"\"Eating before bed makes you fat\"",": false, only total calories matter",[130,274,256,275,278],{},[22,276,277],{},"\"6 small meals to boost metabolism\"",": marginal effect, not proven",[130,280,256,281,284],{},[22,282,283],{},"\"You must eat right after training\"",": not necessary if you ate 1-3h before",[36,286],{},[39,288,290],{"id":289},"special-case-intermittent-fasting","Special case: intermittent fasting",[19,292,293],{},"Compatible with strength training, but with adjustments:",[127,295,296,299,302,305],{},[130,297,298],{},"Train at the end of the eating window if possible",[130,300,301],{},"Concentrate proteins in the eating window (200+ g over 8h)",[130,303,304],{},"Optionally BCAAs/EAAs pre-workout if you train fasted",[130,306,307],{},"Don't expect a clear advantage over normal eating, only a more flexible practical framework",[36,309],{},[39,311,313],{"id":312},"common-mistakes","Common mistakes",[127,315,316,319,322,325,328],{},[130,317,318],{},"❌ Obsessing over the 30-minute window",[130,320,321],{},"❌ Concentrating all your protein in 1-2 meals",[130,323,324],{},"❌ Skipping breakfast then having a huge dinner",[130,326,327],{},"❌ Eating only fats post-workout (slows recovery)",[130,329,330],{},"❌ Drinking only carbs without protein post-workout",[36,332],{},[39,334,336],{"id":335},"key-takeaways","Key takeaways",[19,338,339,340,343,344,347],{},"Meal timing matters, but ",[22,341,342],{},"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. ",[22,345,346],{},"Total daily intake matters more than precise timing",". Optimize without obsessing.",{"title":349,"searchDepth":350,"depth":350,"links":351},"",2,[352,354,355,356,357,358,359],{"id":41,"depth":353,"text":42},3,{"id":114,"depth":353,"text":115},{"id":169,"depth":353,"text":170},{"id":250,"depth":353,"text":251},{"id":289,"depth":353,"text":290},{"id":312,"depth":353,"text":313},{"id":335,"depth":353,"text":336},"Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","md","en","M",{},true,"/lexique/en/meal-timing",{"title":5,"description":360},"lexique/en/meal-timing","iQu7GFx1J2Zt0A0scwVFBkTe9_XLb4HRE2mSSx2NRXc",[371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704,708,712,716,720],{"title":372,"description":373,"slug":374},"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":376,"description":377,"slug":378},"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":380,"description":381,"slug":382},"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":384,"description":385,"slug":386},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":388,"description":389,"slug":390},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":392,"description":393,"slug":394},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":396,"description":397,"slug":398},"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":400,"description":401,"slug":402},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":404,"description":405,"slug":406},"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":408,"description":409,"slug":410},"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":412,"description":413,"slug":414},"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":416,"description":417,"slug":418},"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":420,"description":421,"slug":422},"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":424,"description":425,"slug":426},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":428,"description":429,"slug":430},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":432,"description":433,"slug":434},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":436,"description":437,"slug":438},"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":440,"description":441,"slug":442},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":444,"description":445,"slug":446},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":448,"description":449,"slug":450},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":452,"description":453,"slug":454},"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":456,"description":457,"slug":458},"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":460,"description":461,"slug":462},"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":464,"description":465,"slug":466},"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":468,"description":469,"slug":470},"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":472,"description":473,"slug":474},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":476,"description":477,"slug":478},"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":480,"description":481,"slug":482},"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":484,"description":485,"slug":486},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":488,"description":489,"slug":490},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":492,"description":493,"slug":494},"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":496,"description":497,"slug":498},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":500,"description":501,"slug":502},"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":504,"description":505,"slug":506},"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":508,"description":509,"slug":510},"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":512,"description":513,"slug":514},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":516,"description":517,"slug":518},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":520,"description":521,"slug":522},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":524,"description":525,"slug":526},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":528,"description":529,"slug":530},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":532,"description":533,"slug":534},"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":536,"description":537,"slug":538},"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":540,"description":541,"slug":542},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":544,"description":545,"slug":546},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":548,"description":549,"slug":550},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":5,"description":360,"slug":12},{"title":553,"description":554,"slug":555},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":557,"description":558,"slug":559},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":561,"description":562,"slug":563},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":565,"description":566,"slug":567},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":569,"description":570,"slug":571},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":573,"description":574,"slug":575},"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":577,"description":578,"slug":579},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":581,"description":582,"slug":583},"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":585,"description":586,"slug":587},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":589,"description":590,"slug":591},"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":593,"description":594,"slug":595},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":597,"description":598,"slug":599},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":601,"description":602,"slug":603},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":605,"description":606,"slug":607},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":609,"description":610,"slug":611},"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":613,"description":614,"slug":615},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":617,"description":618,"slug":619},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":621,"description":622,"slug":623},"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":625,"description":626,"slug":627},"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":629,"description":630,"slug":631},"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":633,"description":634,"slug":635},"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":637,"description":638,"slug":639},"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":641,"description":642,"slug":643},"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":645,"description":646,"slug":647},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":649,"description":650,"slug":651},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":653,"description":654,"slug":655},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":657,"description":658,"slug":659},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":661,"description":662,"slug":663},"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":665,"description":666,"slug":667},"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":669,"description":670,"slug":671},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":673,"description":674,"slug":675},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":677,"description":678,"slug":679},"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":681,"description":682,"slug":683},"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":685,"description":686,"slug":687},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":689,"description":690,"slug":691},"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":693,"description":694,"slug":695},"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":697,"description":698,"slug":699},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":701,"description":702,"slug":703},"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":705,"description":706,"slug":707},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":709,"description":710,"slug":711},"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":713,"description":714,"slug":715},"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":717,"description":718,"slug":719},"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":721,"description":722,"slug":723},"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":725,"en":12,"es":726,"fr":12,"it":12,"pt":727},"mahlzeiten-timing","timing-de-las-comidas","timing-das-refeicoes",1784214982601]