[{"data":1,"prerenderedAt":683},["ShallowReactive",2],{"lexique-en-protein":3,"lexique-all-en":324,"lexique-trans-en-protein":678},{"id":4,"title":5,"body":6,"description":314,"extension":315,"lang":316,"letter":317,"meta":318,"navigation":319,"path":320,"ref":12,"seo":321,"stem":322,"__hash__":323},"lexique/lexique/en/protein.md","Protein",{"type":7,"value":8,"toc":303},"minimark",[9,13,18,30,37,40,43,46,51,54,94,96,100,160,166,168,175,177,181,185,211,215,235,237,241,266,268,272,286,288,292],[10,11,5],"h1",{"id":12},"protein",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"Proteins"," are macromolecules made of ",[22,27,28],{},"amino acids",", considered the \"building blocks\" of the body. They make up every tissue: muscles, skin, organs, hormones, enzymes, antibodies.",[19,31,32,33,36],{},"For lifters, protein is ",[22,34,35],{},"the most critical macronutrient",": without enough intake, building or preserving muscle mass is impossible.",[38,39],"blockquote",{},[19,41,42],{},"💡 1 gram of protein delivers 4 kcal. Of the 20 existing amino acids, 9 are \"essential\": your body cannot synthesize them — they must come from food.",[44,45],"hr",{},[47,48,50],"h3",{"id":49},"why-protein-is-essential","Why protein is essential",[19,52,53],{},"Beyond muscle, proteins fulfill dozens of vital roles:",[55,56,57,64,70,76,82,88],"ul",{},[58,59,60,63],"li",{},[22,61,62],{},"Muscle building",": fiber synthesis after training",[58,65,66,69],{},[22,67,68],{},"Tissue repair",": skin, ligaments, cartilage",[58,71,72,75],{},[22,73,74],{},"Hormone production",": insulin, glucagon, growth hormone",[58,77,78,81],{},[22,79,80],{},"Immune system",": antibodies, natural defenses",[58,83,84,87],{},[22,85,86],{},"High thermic effect",": 20-30% of calories burned just to digest",[58,89,90,93],{},[22,91,92],{},"Satiating effect",": better satiety than carbs or fats",[44,95],{},[47,97,99],{"id":98},"how-much-protein-per-day","How much protein per day?",[101,102,103,116],"table",{},[104,105,106],"thead",{},[107,108,109,113],"tr",{},[110,111,112],"th",{},"Profile",[110,114,115],{},"Recommended intake",[117,118,119,128,136,144,152],"tbody",{},[107,120,121,125],{},[122,123,124],"td",{},"Sedentary",[122,126,127],{},"0.8 - 1 g/kg/day",[107,129,130,133],{},[122,131,132],{},"Moderately active",[122,134,135],{},"1.2 - 1.4 g/kg/day",[107,137,138,141],{},[122,139,140],{},"Lifter (maintenance)",[122,142,143],{},"1.6 - 2 g/kg/day",[107,145,146,149],{},[122,147,148],{},"Bulking",[122,150,151],{},"1.6 - 2.2 g/kg/day",[107,153,154,157],{},[122,155,156],{},"Cutting / caloric deficit",[122,158,159],{},"2 - 2.5 g/kg/day",[19,161,162,165],{},[22,163,164],{},"Example",": an 80 kg lifter bulking aims for 130 to 175 g of protein per day.",[38,167],{},[19,169,170,171,174],{},"⚠️ Beyond 2.5 g/kg/day, studies show ",[22,172,173],{},"no additional benefit"," on muscle gain.",[44,176],{},[47,178,180],{"id":179},"best-protein-sources","Best protein sources",[14,182,184],{"id":183},"animal-sources-more-complete","Animal sources (more complete)",[55,186,187,193,199,205],{},[58,188,189,192],{},[22,190,191],{},"Lean meats",": chicken (31 g/100g), turkey, lean beef",[58,194,195,198],{},[22,196,197],{},"Fish",": tuna (25 g/100g), salmon (20 g/100g)",[58,200,201,204],{},[22,202,203],{},"Eggs",": 6 g/egg, ideal amino acid profile",[58,206,207,210],{},[22,208,209],{},"Dairy",": skyr, cottage cheese, Greek yogurt",[14,212,214],{"id":213},"plant-sources-combine-for-complete-profile","Plant sources (combine for complete profile)",[55,216,217,223,229],{},[58,218,219,222],{},[22,220,221],{},"Legumes",": lentils, chickpeas, beans",[58,224,225,228],{},[22,226,227],{},"Soy",": tofu, tempeh, edamame",[58,230,231,234],{},[22,232,233],{},"Grains",": quinoa, oats",[44,236],{},[47,238,240],{"id":239},"timing-and-distribution","Timing and distribution",[55,242,243,250,256,263],{},[58,244,245,246,249],{},"✅ ",[22,247,248],{},"4 to 6 doses per day"," of 20 to 40 g of protein",[58,251,245,252,255],{},[22,253,254],{},"3 to 5 hour spacing"," between doses",[58,257,258,259,262],{},"✅ At least ",[22,260,261],{},"0.3 to 0.4 g/kg per meal"," to trigger synthesis",[58,264,265],{},"✅ A pre-bedtime dose (casein) helps overnight recovery",[44,267],{},[47,269,271],{"id":270},"myths-to-bury","Myths to bury",[55,273,274,277,280,283],{},[58,275,276],{},"❌ \"Too much protein damages kidneys\": false in healthy subjects",[58,278,279],{},"❌ \"30-min anabolic window is critical\": largely overstated",[58,281,282],{},"❌ \"The body can only absorb 30 g per meal\": false",[58,284,285],{},"❌ \"Plant proteins are less effective\": with good combos, equivalent",[44,287],{},[47,289,291],{"id":290},"key-takeaways","Key takeaways",[19,293,294,295,298,299,302],{},"Protein is ",[22,296,297],{},"the #1 nutritional pillar of any lifter",". Aim for 1.6 to 2 g per kg of bodyweight, spread across 4-6 doses. Prioritize whole food sources, supplement with whey if convenience is an issue. ",[22,300,301],{},"Daily total and long-term consistency = muscle building",".",{"title":304,"searchDepth":305,"depth":305,"links":306},"",2,[307,309,310,311,312,313],{"id":49,"depth":308,"text":50},3,{"id":98,"depth":308,"text":99},{"id":179,"depth":308,"text":180},{"id":239,"depth":308,"text":240},{"id":270,"depth":308,"text":271},{"id":290,"depth":308,"text":291},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","md","en","P",{},true,"/lexique/en/protein",{"title":5,"description":314},"lexique/en/protein","VcgiQgVtatyqL30LiG4BMghKg1yEmJZm_uJBMSVJUYk",[325,329,333,337,341,345,349,353,357,361,365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,670,674],{"title":326,"description":327,"slug":328},"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":330,"description":331,"slug":332},"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":334,"description":335,"slug":336},"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":338,"description":339,"slug":340},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":342,"description":343,"slug":344},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":346,"description":347,"slug":348},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":350,"description":351,"slug":352},"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":354,"description":355,"slug":356},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":358,"description":359,"slug":360},"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":362,"description":363,"slug":364},"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":366,"description":367,"slug":368},"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":370,"description":371,"slug":372},"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":374,"description":375,"slug":376},"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":378,"description":379,"slug":380},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":382,"description":383,"slug":384},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":386,"description":387,"slug":388},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":390,"description":391,"slug":392},"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":394,"description":395,"slug":396},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":398,"description":399,"slug":400},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":402,"description":403,"slug":404},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":406,"description":407,"slug":408},"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":410,"description":411,"slug":412},"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":414,"description":415,"slug":416},"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":418,"description":419,"slug":420},"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":422,"description":423,"slug":424},"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":426,"description":427,"slug":428},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":430,"description":431,"slug":432},"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":434,"description":435,"slug":436},"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":438,"description":439,"slug":440},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":442,"description":443,"slug":444},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":446,"description":447,"slug":448},"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":450,"description":451,"slug":452},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":454,"description":455,"slug":456},"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":458,"description":459,"slug":460},"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":462,"description":463,"slug":464},"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":466,"description":467,"slug":468},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":470,"description":471,"slug":472},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":474,"description":475,"slug":476},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":478,"description":479,"slug":480},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":482,"description":483,"slug":484},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":486,"description":487,"slug":488},"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":490,"description":491,"slug":492},"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":494,"description":495,"slug":496},"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":498,"description":499,"slug":500},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":502,"description":503,"slug":504},"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":506,"description":507,"slug":508},"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":510,"description":511,"slug":512},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":514,"description":515,"slug":516},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":518,"description":519,"slug":520},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":522,"description":523,"slug":524},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":526,"description":527,"slug":528},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":530,"description":531,"slug":532},"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":534,"description":535,"slug":536},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":538,"description":539,"slug":540},"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":542,"description":543,"slug":544},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":546,"description":547,"slug":548},"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":550,"description":551,"slug":552},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":554,"description":555,"slug":556},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":558,"description":559,"slug":560},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":562,"description":563,"slug":564},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":566,"description":567,"slug":568},"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":5,"description":314,"slug":12},{"title":571,"description":572,"slug":573},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":575,"description":576,"slug":577},"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":579,"description":580,"slug":581},"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":583,"description":584,"slug":585},"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":587,"description":588,"slug":589},"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":591,"description":592,"slug":593},"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":595,"description":596,"slug":597},"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":599,"description":600,"slug":601},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":603,"description":604,"slug":605},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":607,"description":608,"slug":609},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":611,"description":612,"slug":613},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":615,"description":616,"slug":617},"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":619,"description":620,"slug":621},"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":623,"description":624,"slug":625},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":627,"description":628,"slug":629},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":631,"description":632,"slug":633},"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":635,"description":636,"slug":637},"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":639,"description":640,"slug":641},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":643,"description":644,"slug":645},"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":647,"description":648,"slug":649},"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":651,"description":652,"slug":653},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":655,"description":656,"slug":657},"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":659,"description":660,"slug":661},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":663,"description":664,"slug":665},"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":667,"description":668,"slug":669},"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":671,"description":672,"slug":673},"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":675,"description":676,"slug":677},"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":679,"fr":680,"it":681,"pt":682},"proteinas","proteines","proteine","proteina",1784214984592]