[{"data":1,"prerenderedAt":635},["ShallowReactive",2],{"lexique-en-pre-workout":3,"lexique-all-en":280,"lexique-trans-en-pre-workout":632},{"id":4,"title":5,"body":6,"description":270,"extension":271,"lang":272,"letter":273,"meta":274,"navigation":275,"path":276,"ref":12,"seo":277,"stem":278,"__hash__":279},"lexique/lexique/en/pre-workout.md","Pre-workout",{"type":7,"value":8,"toc":259},"minimark",[9,13,18,30,33,36,39,44,111,113,117,146,148,152,155,180,183,194,196,199,201,205,222,224,228,231,242,244,248],[10,11,5],"h1",{"id":12},"pre-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 before training"," to maximize performance: meal, drinks, supplements. Goal: optimal energy, mental focus, and good pump.",[31,32],"blockquote",{},[19,34,35],{},"💡 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.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"the-optimal-pre-workout-meal","The optimal pre-workout meal",[45,46,47,63],"table",{},[48,49,50],"thead",{},[51,52,53,57,60],"tr",{},[54,55,56],"th",{},"Timing",[54,58,59],{},"Composition",[54,61,62],{},"Example",[64,65,66,78,89,100],"tbody",{},[51,67,68,72,75],{},[69,70,71],"td",{},"3h before",[69,73,74],{},"Complete meal: protein + carbs + fats",[69,76,77],{},"Chicken, rice, vegetables, olive oil",[51,79,80,83,86],{},[69,81,82],{},"1-2h before",[69,84,85],{},"Lighter, easier to digest",[69,87,88],{},"Greek yogurt, oats, banana",[51,90,91,94,97],{},[69,92,93],{},"30 min before",[69,95,96],{},"Quick carbs only",[69,98,99],{},"Banana, dates, juice",[51,101,102,105,108],{},[69,103,104],{},"Just before",[69,106,107],{},"Liquid only or pre-workout supplement",[69,109,110],{},"Coffee, electrolytes, supplement",[37,112],{},[40,114,116],{"id":115},"the-4-pillars-of-an-effective-pre-workout","The 4 pillars of an effective pre-workout",[118,119,120,128,134,140],"ul",{},[121,122,123,124,127],"li",{},"✅ ",[23,125,126],{},"Carbs",": 30-80 g 1-2h before for sustained energy",[121,129,123,130,133],{},[23,131,132],{},"Protein",": 20-30 g for amino acid base (anti-catabolism)",[121,135,123,136,139],{},[23,137,138],{},"Hydration",": 500 ml of water 1-2h before",[121,141,123,142,145],{},[23,143,144],{},"Caffeine"," (optional): 100-300 mg 30-45 min before",[37,147],{},[40,149,151],{"id":150},"pre-workout-supplements-science-vs-marketing","Pre-workout supplements: science vs marketing",[19,153,154],{},"Ingredients with proven effect:",[118,156,157,162,168,174],{},[121,158,123,159,161],{},[23,160,144],{}," (3-6 mg/kg): focus, performance, fat oxidation",[121,163,123,164,167],{},[23,165,166],{},"Beta-alanine"," (3-6 g/day): muscular endurance, anti-fatigue",[121,169,123,170,173],{},[23,171,172],{},"Citrulline malate"," (6-8 g): pump, vasodilation",[121,175,123,176,179],{},[23,177,178],{},"Creatine"," (3-5 g/day): force, recovery (anytime, not just pre)",[19,181,182],{},"Ingredients with poor evidence:",[118,184,185,188,191],{},[121,186,187],{},"❌ \"Proprietary blends\" without dosing",[121,189,190],{},"❌ Exotic ingredients in micro-doses",[121,192,193],{},"❌ Caffeine over 400 mg per dose",[31,195],{},[19,197,198],{},"⚠️ Caffeine cycles: 4-6 weeks max with weekly use, then 1-2 weeks off to keep effectiveness.",[37,200],{},[40,202,204],{"id":203},"common-mistakes","Common mistakes",[118,206,207,210,213,216,219],{},[121,208,209],{},"❌ Training fasted thinking it's \"more efficient\" (often the opposite)",[121,211,212],{},"❌ Eating too much/too heavy 30 min before (cramps, lethargy)",[121,214,215],{},"❌ Relying only on supplements, ignoring real food",[121,217,218],{},"❌ Using pre-workout as \"drug\" every session (caffeine tolerance builds)",[121,220,221],{},"❌ Training late at night with stimulants (sleep wrecked)",[37,223],{},[40,225,227],{"id":226},"special-case-morning-training","Special case: morning training",[19,229,230],{},"If you train at 6-7 am:",[118,232,233,236,239],{},[121,234,235],{},"Light pre-workout: banana + coffee, 15-30 min before",[121,237,238],{},"OR train fasted with electrolytes + caffeine",[121,240,241],{},"Eat solid breakfast post-workout",[37,243],{},[40,245,247],{"id":246},"key-takeaways","Key takeaways",[19,249,250,251,254,255,258],{},"The pre-workout is ",[23,252,253],{},"your daily food + targeted timing",", not just a magic powder. Focus on real food 1-2h before (carbs + protein), hydration, and possibly caffeine. ",[23,256,257],{},"Supplements are a +5%, real food is the 95%",".",{"title":260,"searchDepth":261,"depth":261,"links":262},"",2,[263,265,266,267,268,269],{"id":42,"depth":264,"text":43},3,{"id":115,"depth":264,"text":116},{"id":150,"depth":264,"text":151},{"id":203,"depth":264,"text":204},{"id":226,"depth":264,"text":227},{"id":246,"depth":264,"text":247},"The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","md","en","P",{},true,"/lexique/en/pre-workout",{"title":5,"description":270},"lexique/en/pre-workout","gYwoumt0tSxTAt6j8wHcWCLLD3BYCAeVVuThbv7HYW0",[281,285,289,293,297,301,305,309,313,317,321,325,329,333,337,341,345,349,353,357,361,365,368,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,517,521,524,528,532,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628],{"title":282,"description":283,"slug":284},"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":286,"description":287,"slug":288},"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":290,"description":291,"slug":292},"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":294,"description":295,"slug":296},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":298,"description":299,"slug":300},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":302,"description":303,"slug":304},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":306,"description":307,"slug":308},"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":310,"description":311,"slug":312},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":314,"description":315,"slug":316},"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":318,"description":319,"slug":320},"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":322,"description":323,"slug":324},"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":326,"description":327,"slug":328},"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":330,"description":331,"slug":332},"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":334,"description":335,"slug":336},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":338,"description":339,"slug":340},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":342,"description":343,"slug":344},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":346,"description":347,"slug":348},"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":350,"description":351,"slug":352},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":354,"description":355,"slug":356},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":358,"description":359,"slug":360},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":362,"description":363,"slug":364},"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":178,"description":366,"slug":367},"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":369,"description":370,"slug":371},"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":373,"description":374,"slug":375},"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":377,"description":378,"slug":379},"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":381,"description":382,"slug":383},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":385,"description":386,"slug":387},"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":389,"description":390,"slug":391},"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":393,"description":394,"slug":395},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":397,"description":398,"slug":399},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":401,"description":402,"slug":403},"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":405,"description":406,"slug":407},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":409,"description":410,"slug":411},"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":413,"description":414,"slug":415},"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":417,"description":418,"slug":419},"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":421,"description":422,"slug":423},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":425,"description":426,"slug":427},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":429,"description":430,"slug":431},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":433,"description":434,"slug":435},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":437,"description":438,"slug":439},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":441,"description":442,"slug":443},"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":445,"description":446,"slug":447},"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":449,"description":450,"slug":451},"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":453,"description":454,"slug":455},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":457,"description":458,"slug":459},"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":461,"description":462,"slug":463},"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":465,"description":466,"slug":467},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":469,"description":470,"slug":471},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":473,"description":474,"slug":475},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":477,"description":478,"slug":479},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":481,"description":482,"slug":483},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":485,"description":486,"slug":487},"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":489,"description":490,"slug":491},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":493,"description":494,"slug":495},"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":497,"description":498,"slug":499},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":501,"description":502,"slug":503},"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":505,"description":506,"slug":507},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":509,"description":510,"slug":511},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":513,"description":514,"slug":515},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":5,"description":270,"slug":12},{"title":518,"description":519,"slug":520},"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":132,"description":522,"slug":523},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":525,"description":526,"slug":527},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":529,"description":530,"slug":531},"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":533,"description":534,"slug":535},"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":537,"description":538,"slug":539},"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":541,"description":542,"slug":543},"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":545,"description":546,"slug":547},"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":549,"description":550,"slug":551},"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":553,"description":554,"slug":555},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":557,"description":558,"slug":559},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":561,"description":562,"slug":563},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":565,"description":566,"slug":567},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":569,"description":570,"slug":571},"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":573,"description":574,"slug":575},"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":577,"description":578,"slug":579},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":581,"description":582,"slug":583},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":585,"description":586,"slug":587},"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":589,"description":590,"slug":591},"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":593,"description":594,"slug":595},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":597,"description":598,"slug":599},"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":601,"description":602,"slug":603},"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":605,"description":606,"slug":607},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":609,"description":610,"slug":611},"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":613,"description":614,"slug":615},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":617,"description":618,"slug":619},"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":621,"description":622,"slug":623},"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":625,"description":626,"slug":627},"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":629,"description":630,"slug":631},"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":633,"fr":12,"it":12,"pt":634},"pre-entreno","pre-treino",1784214984512]