[{"data":1,"prerenderedAt":673},["ShallowReactive",2],{"lexique-en-post-workout":3,"lexique-all-en":317,"lexique-trans-en-post-workout":670},{"id":4,"title":5,"body":6,"description":307,"extension":308,"lang":309,"letter":310,"meta":311,"navigation":312,"path":313,"ref":12,"seo":314,"stem":315,"__hash__":316},"lexique/lexique/en/post-workout.md","Post-workout",{"type":7,"value":8,"toc":295},"minimark",[9,13,18,30,33,36,39,44,122,124,128,163,165,169,201,203,207,227,229,233,236,250,252,255,257,261,278,280,284],[10,11,5],"h1",{"id":12},"post-workout",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29],"p",{},"The ",[23,24,12],"strong",{}," refers to ",[23,27,28],{},"everything you consume after training"," to optimize recovery, glycogen replenishment, and muscle protein synthesis. Goal: jump-start recovery as soon as possible.",[31,32],"blockquote",{},[19,34,35],{},"💡 The famous \"anabolic window\" is wider than people think (4-6h, not 30 min). But the post-workout meal still matters.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"the-optimal-post-workout-composition","The optimal post-workout composition",[45,46,47,63],"table",{},[48,49,50],"thead",{},[51,52,53,57,60],"tr",{},[54,55,56],"th",{},"Nutrient",[54,58,59],{},"Quantity",[54,61,62],{},"Goal",[64,65,66,78,89,100,111],"tbody",{},[51,67,68,72,75],{},[69,70,71],"td",{},"Protein",[69,73,74],{},"25-40 g (or 0.4 g/kg of BW)",[69,76,77],{},"Muscle protein synthesis",[51,79,80,83,86],{},[69,81,82],{},"Carbs",[69,84,85],{},"0.5-1 g/kg of BW",[69,87,88],{},"Glycogen replenishment",[51,90,91,94,97],{},[69,92,93],{},"Hydration",[69,95,96],{},"500-1000 ml of water",[69,98,99],{},"Rehydration",[51,101,102,105,108],{},[69,103,104],{},"Electrolytes",[69,106,107],{},"Optional if heavy sweat",[69,109,110],{},"Mineral balance",[51,112,113,116,119],{},[69,114,115],{},"Fats",[69,117,118],{},"Limit immediately after",[69,120,121],{},"Slow down absorption",[37,123],{},[40,125,127],{"id":126},"best-post-workout-protein-sources","Best post-workout protein sources",[129,130,131,139,145,151,157],"ul",{},[132,133,134,135,138],"li",{},"✅ ",[23,136,137],{},"Whey protein",": fast absorption, rich in leucine, ideal post",[132,140,134,141,144],{},[23,142,143],{},"Lean chicken",": complete proteins, easy to digest",[132,146,134,147,150],{},[23,148,149],{},"Greek yogurt",": 15-20 g protein per pot, plus carbs",[132,152,134,153,156],{},[23,154,155],{},"Eggs",": gold standard for amino acid quality",[132,158,134,159,162],{},[23,160,161],{},"Tofu/tempeh",": vegetarian alternative",[37,164],{},[40,166,168],{"id":167},"best-post-workout-carb-sources","Best post-workout carb sources",[129,170,171,177,183,189,195],{},[132,172,134,173,176],{},[23,174,175],{},"White rice",": fast glycogen replenishment",[132,178,134,179,182],{},[23,180,181],{},"Banana",": natural carbs + potassium",[132,184,134,185,188],{},[23,186,187],{},"Sweet potato",": nutritional balance",[132,190,134,191,194],{},[23,192,193],{},"Oatmeal",": carbs + fiber",[132,196,134,197,200],{},[23,198,199],{},"Fruit smoothie",": easy to drink, fast absorption",[37,202],{},[40,204,206],{"id":205},"the-3-myths-about-post-workout","The 3 myths about post-workout",[129,208,209,215,221],{},[132,210,211,214],{},[23,212,213],{},"Myth 1",": \"Without 30-min protein, lost gains\" → false, the window is 4-6h",[132,216,217,220],{},[23,218,219],{},"Myth 2",": \"Need fast carbs\" → useful but not critical (the body refills glycogen anyway)",[132,222,223,226],{},[23,224,225],{},"Myth 3",": \"Need to avoid fats\" → only useful for athletes with double sessions, otherwise irrelevant",[37,228],{},[40,230,232],{"id":231},"the-case-of-pre-workout-vs-post-workout","The case of pre-workout vs post-workout",[19,234,235],{},"Recent science (Aragon and Schoenfeld) shows:",[129,237,238,241,244,247],{},[132,239,240],{},"Total daily protein intake matters most",[132,242,243],{},"The pre-workout meal continues to nourish the post-workout period",[132,245,246],{},"If you ate well 1-2h before, the post is less critical",[132,248,249],{},"Daily protein distribution (every 3-4h) > timing of one meal",[31,251],{},[19,253,254],{},"⚠️ Special case: training fasted? Post-workout meal becomes more critical, eat in the first 30-60 min.",[37,256],{},[40,258,260],{"id":259},"common-mistakes","Common mistakes",[129,262,263,266,269,272,275],{},[132,264,265],{},"❌ Stressing about the 30-min window (counterproductive stress)",[132,267,268],{},"❌ Drinking only fast carbs without protein",[132,270,271],{},"❌ Skipping the post-workout meal entirely",[132,273,274],{},"❌ Counting on whey only without solid food",[132,276,277],{},"❌ Forgetting hydration (often more important than the rest)",[37,279],{},[40,281,283],{"id":282},"key-takeaways","Key takeaways",[19,285,286,287,290,291,294],{},"The post-workout is ",[23,288,289],{},"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. ",[23,292,293],{},"Total daily intake matters more than timing of one meal",". Don't stress, just eat properly.",{"title":296,"searchDepth":297,"depth":297,"links":298},"",2,[299,301,302,303,304,305,306],{"id":42,"depth":300,"text":43},3,{"id":126,"depth":300,"text":127},{"id":167,"depth":300,"text":168},{"id":205,"depth":300,"text":206},{"id":231,"depth":300,"text":232},{"id":259,"depth":300,"text":260},{"id":282,"depth":300,"text":283},"The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","md","en","P",{},true,"/lexique/en/post-workout",{"title":5,"description":307},"lexique/en/post-workout","wul2jWvcBtmdluPNcmp3R8WeDa3j6P6P3Twg40uEWBk",[318,322,326,330,334,338,342,346,350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,551,555,559,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666],{"title":319,"description":320,"slug":321},"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":323,"description":324,"slug":325},"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":327,"description":328,"slug":329},"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":331,"description":332,"slug":333},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":335,"description":336,"slug":337},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":339,"description":340,"slug":341},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":343,"description":344,"slug":345},"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":347,"description":348,"slug":349},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":351,"description":352,"slug":353},"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":355,"description":356,"slug":357},"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":359,"description":360,"slug":361},"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":363,"description":364,"slug":365},"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":367,"description":368,"slug":369},"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":371,"description":372,"slug":373},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":375,"description":376,"slug":377},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":379,"description":380,"slug":381},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":383,"description":384,"slug":385},"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":387,"description":388,"slug":389},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":391,"description":392,"slug":393},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":395,"description":396,"slug":397},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":399,"description":400,"slug":401},"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":403,"description":404,"slug":405},"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":407,"description":408,"slug":409},"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":411,"description":412,"slug":413},"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":415,"description":416,"slug":417},"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":419,"description":420,"slug":421},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":423,"description":424,"slug":425},"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":427,"description":428,"slug":429},"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":431,"description":432,"slug":433},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":435,"description":436,"slug":437},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":439,"description":440,"slug":441},"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":443,"description":444,"slug":445},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":447,"description":448,"slug":449},"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":451,"description":452,"slug":453},"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":455,"description":456,"slug":457},"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":459,"description":460,"slug":461},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":463,"description":464,"slug":465},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":467,"description":468,"slug":469},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":471,"description":472,"slug":473},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":475,"description":476,"slug":477},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":479,"description":480,"slug":481},"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":483,"description":484,"slug":485},"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":487,"description":488,"slug":489},"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":491,"description":492,"slug":493},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":495,"description":496,"slug":497},"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":499,"description":500,"slug":501},"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":503,"description":504,"slug":505},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":507,"description":508,"slug":509},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":511,"description":512,"slug":513},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":515,"description":516,"slug":517},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":519,"description":520,"slug":521},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":523,"description":524,"slug":525},"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":527,"description":528,"slug":529},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":531,"description":532,"slug":533},"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":535,"description":536,"slug":537},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":539,"description":540,"slug":541},"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":543,"description":544,"slug":545},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":547,"description":548,"slug":549},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":5,"description":307,"slug":12},{"title":552,"description":553,"slug":554},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":556,"description":557,"slug":558},"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":71,"description":560,"slug":561},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":563,"description":564,"slug":565},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":567,"description":568,"slug":569},"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":571,"description":572,"slug":573},"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":575,"description":576,"slug":577},"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":579,"description":580,"slug":581},"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":583,"description":584,"slug":585},"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":587,"description":588,"slug":589},"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":591,"description":592,"slug":593},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":595,"description":596,"slug":597},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":599,"description":600,"slug":601},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":603,"description":604,"slug":605},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":607,"description":608,"slug":609},"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":611,"description":612,"slug":613},"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":615,"description":616,"slug":617},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":619,"description":620,"slug":621},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":623,"description":624,"slug":625},"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":627,"description":628,"slug":629},"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":631,"description":632,"slug":633},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":635,"description":636,"slug":637},"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":639,"description":640,"slug":641},"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":643,"description":644,"slug":645},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":647,"description":648,"slug":649},"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":651,"description":652,"slug":653},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":655,"description":656,"slug":657},"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":659,"description":660,"slug":661},"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":663,"description":664,"slug":665},"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":667,"description":668,"slug":669},"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":12,"en":12,"es":671,"fr":12,"it":12,"pt":672},"post-entrenamiento","pos-treino",1784214984419]