Recovery & Physiology

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ACL Injuries: How They Occur, Who Is at Risk, and Why Training Quality Matters (Part 1)

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Written by Michael Crawley, BSc, BPT, CSCS


BACKGROUND

Anterior cruciate ligament injuries (ACLI) are often viewed as sudden, unavoidable events that are “fixed” through surgery. In reality, both injury risk and long-term outcomes are strongly influenced by training quality, rehabilitation approach, and the decisions made before and after injury.

This article highlights the complexity of ACL injuries, explains how and why they occur, and outlines key training and rehabilitation considerations that influence risk and return to sport outcomes. While ACL injuries are often discussed in isolation, they are rarely simple knee injuries, and successful outcomes require a broader, long-term view.

The information presented is intended to provide practical, actionable insight for a range of athletes and stakeholders, including:

  • Youth multi-sport athletes and their parents

  • High-level collegiate and professional athletes

  • Competitive recreational athletes of all ages

ACLI have increasingly been described as an epidemic across both amateur and professional sport. Several studies report that ACL injuries account for approximately 50 percent of knee injuries. Over the past 10 to 20 years, female and youth athletes have experienced the largest increase in incidence. Childers et al. (2025) identified female adolescent athletes as the highest-risk group, with a 1.5-fold increased risk compared to their male counterparts.

Importantly, ACL injuries often occur alongside meniscal and cartilage damage. These associated injuries substantially increase the risk of long-term joint degeneration, including osteoarthritis and the need for total knee replacement (Petushek et al. 2019). This added complexity also plays a significant role in surgical decision-making and long-term outcomes.


HOW DOES THIS HAPPEN

ACL injuries generally fall into two categories:

  1. Contact injuries

  2. Non-contact injuries, which account for nearly 80 percent of all ACL ruptures (Beaulieu et al. 2023)

Most non-contact injuries occur during high-speed or high-load movements such as single-leg landings, rapid deceleration, or sharp changes of direction. These movement patterns are common across many sports and can occur both during high-intensity competition and through repeated lower-intensity exposures over time.

Sports such as basketball, soccer, netball, and rugby place consistent demands on these movement patterns, emphasizing the importance of preparing athletes not only for isolated high-risk moments, but also for cumulative loading over a season.


RISK FACTORS AND TRAINING IMPLICATIONS

ACL injury risk is influenced by a combination of anatomical, biomechanical, and training-related factors. While some risk factors cannot be changed, many can be meaningfully influenced through education and training.

Female Athlete Considerations

In female athletes, structural features of the tibia, such as posterior tibial slope, along with hormonal influences on ligament laxity, contribute to an increased risk of ACL injury (Kikuchi et al. 2022; Beaulieu et al. 2023).

While these factors cannot be modified, they highlight the importance of early education for young female athletes and their coaches. Building awareness around neuromuscular control, strength development, and movement quality is a critical component of risk reduction.

Playing Surface

Research examining the influence of playing surface has produced mixed findings. However, some studies report higher ACL injury rates in NFL athletes competing on artificial surfaces compared to natural grass (Hershman et al. 2012).

Although athletes cannot always control the surface they compete on, training exposure can be diversified. Incorporating training on a variety of surfaces may help improve adaptability and tolerance to different loading conditions prior to competition.

Fatigue and Repetitive Loading

Emerging evidence suggests that ACL rupture does not always result from a single traumatic event. Fatigue and repetitive sub-maximal loading may contribute to progressive ligament failure over time (Wojtys et al. 2016).

From a training perspective, building tissue capacity in key muscle groups such as the hamstrings, quadriceps, calves, and adductors may increase tolerance to repeated stress and reduce injury risk.

Whole-Body Strength and Neuromuscular Control

Although ACL injuries occur at the knee, load can be transmitted from both the top down and bottom up through the kinetic chain. Poor three-dimensional strength across the trunk, hip, knee, and ankle can increase stress on different portions of the ACL (Beaulieu et al. 2023).

Training that develops strength in multiple planes of motion, both in isolated exercises and integrated movement patterns, helps improve robustness and neuromuscular control.

For example, multi-directional jumping exercises can target trunk, hip, knee, and ankle coordination simultaneously:


WHAT IS CONSIDERED SUCCESSFUL ACL REHABILITATION AND HOW IS IT ACHIEVED

Over the past decade, the definition of successful return to sport (RTS) following ACL injury has evolved. A well-regarded Canadian kinesiologist, Carmen Bott, emphasizes that simply returning to sport is not the same as returning successfully.

Long-term data highlight the difficulty of maintaining sport participation following ACL injury. Pinheiro et al. (2022) reported that among elite athletes followed over five years, participation at the same competitive level declined from 75 percent in year one to just 20 percent by year five.

Outcomes are even less favorable in competitive amateur athletes. Approximately 65 percent return to pre-injury level, with overall return to competitive sport roughly 10 percent lower (Nwachukwu et al. 2019).

Following a well-structured, progressively loaded strength and conditioning program can enhance both physical capacity and confidence during rehabilitation. A simplified progression may include:

This progression represents only a snapshot of a rehabilitation process that commonly spans 9 to 12 months. Progression should be goal-oriented rather than time-driven, with athletes meeting clearly defined prerequisites before advancing.


TO CUT OR NOT (NOT MEDICAL ADVICE)

When an athlete is diagnosed with an ACL injury, the immediate assumption is often that surgery is required. Indeed, 98 percent of orthopaedic surgeons recommend ACL reconstruction for athletes aiming to return to sports involving running, cutting, and jumping (Weiler et al. 2015).

However, surgery is not always the appropriate choice. Non-operative management may be suitable depending on several factors (Komnos et al. 2024), including:

  • Individual expectations and current sport level

  • Presence of concomitant injuries such as meniscal or cartilage damage

  • Degree of knee laxity and perceived instability

Fitzgerald et al. (2000) classified individuals into three groups:

  1. Copers: return to pre-injury level of sport

  2. Adapters: return to a reduced level to avoid instability

  3. Non-copers: unable to return due to persistent instability

A notable example is a Premier League footballer who returned to play eight weeks after a complete ACL rupture without surgery (Weiler et al. 2015). While this represents a single case, it highlights the importance of individualized decision-making.

What Does This Mean for Non-Professional Athletes?

Athletes outside professional systems should:

  • Ask detailed questions about the structures involved in their injury (ACL only vs associated damage)

  • Communicate subjective symptoms such as instability, confidence, or locking

  • Clarify long-term goals, whether returning to competition or maintaining an active lifestyle

  • Consider an initial period of structured rehabilitation before committing to surgery, particularly when instability is not present

In the Premier League case study, the athlete consulted three surgeons, two of whom recommended surgery, while one supported a conservative rehabilitation-first approach. This underscores the value of informed discussion and shared decision-making.


SUMMARY AND KEY TAKEAWAYS

  • ACL injuries are complex and influenced by multiple interacting factors including age, sex, sport demands, training exposure, and movement quality.

    • Educating female athletes about menstrual cycle considerations and ligament laxity may be beneficial.

    • Monitoring training load during high knee-stress activities is important.

    • Developing tissue capacity through comprehensive strength training can enhance tolerance to stress.

  • Returning to previous levels of sport remains challenging, particularly for non-professional athletes.

    • Rehabilitation should be thorough and guided by experienced practitioners.

    • Successful return to play depends on strength, neuromuscular control, and power that match sport-specific demands.

  • Surgery is not the only option.

    • Decisions should be made collaboratively between the athlete, physiotherapist, and surgeon.

    • Clear communication around injury extent and long-term goals leads to better outcomes.


Looking for Individualized Support?

If you’re currently dealing with an ACL injury, returning from surgery, or unsure how to safely progress your training, working with an experienced coach can make a meaningful difference.

Michael works closely with athletes across all levels and has extensive experience supporting ACL rehabilitation and return-to-sport training in collaboration with physiotherapists and medical professionals.

If you’d like to explore whether coaching support is right for you, you can book an initial assessment here.


PART 2: WHAT TO EXPECT

The next article will focus specifically on female and youth athletes and will explore:

  • Graft selection considerations when surgery is required

  • The role of prehabilitation in improving long-term outcomes


References

Beaulieu, M. L., Lamontagne, M., Xu, L., & Li, G. (2023). Loading mechanisms of the anterior cruciate ligament. Sports Biomechanics, 22(1), 1–29. https://doi.org/10.1080/14763141.2021.1916578

Childers, J. D., Weiss, L. J., Pennington, Z. T., Nwachukwu, B. U., & Allen, A. A. (2025). Reported anterior cruciate ligament injury incidence in adolescent athletes is greatest in female soccer players and athletes participating in club sports: A systematic review and meta-analysis. Arthroscopy, 41(3), 774–784.e772. https://doi.org/10.1016/j.arthro.2024.03.050

Fitzgerald, G. K., Axe, M. J., & Snyder-Mackler, L. (2000). A decision-making scheme for returning patients to high-level activity with nonoperative treatment after anterior cruciate ligament rupture. Knee Surgery, Sports Traumatology, Arthroscopy, 8(2), 76–82. https://doi.org/10.1007/s001670050190

Hershman, E. B., Anderson, R., Bergfeld, J. A., Bradley, J. P., Shelbourne, K. D., Sills, A., & McGuire, K. J. (2012). An analysis of specific lower extremity injury rates on grass and FieldTurf playing surfaces in National Football League games: 2000–2009 seasons. The American Journal of Sports Medicine, 40(10), 2200–2205. https://doi.org/10.1177/0363546512458888

Kikuchi, N., Hara, R., Hiranuma, K., Nakazawa, R., & Fukubayashi, T. (2022). Relationship between posterior tibial slope and lower extremity biomechanics during a single-leg drop landing combined with a cognitive task in athletes after ACL reconstruction. Orthopaedic Journal of Sports Medicine, 10(7), 23259671221107931. https://doi.org/10.1177/23259671221107931

Komnos, G. A., Kotsifaki, A., Dingenen, B., & Gokeler, A. (2024). Anterior cruciate ligament tear: Individualized indications for non-operative management. Journal of Clinical Medicine, 13(20), Article 6233. https://doi.org/10.3390/jcm13206233

Nwachukwu, B. U., Chang, B., Voleti, P. B., Berkanish, P., Cohn, M. R., & Allen, A. A. (2019). How much do psychological factors affect lack of return to play after anterior cruciate ligament reconstruction? A systematic review. Orthopaedic Journal of Sports Medicine, 7(5), 2325967119845313. https://doi.org/10.1177/2325967119845313

Petushek, E. J., Sugimoto, D., Stoolmiller, M., Smith, G., & Myer, G. D. (2019). Evidence-based best-practice guidelines for preventing anterior cruciate ligament injuries in young female athletes: A systematic review and meta-analysis. The American Journal of Sports Medicine, 47(7), 1744–1753. https://doi.org/10.1177/0363546518782460

Pinheiro, V. H., Mascarenhas, R., Saltzman, B. M., & Nwachukwu, B. U. (2022). Rates and levels of elite sport participation at 5 years after revision ACL reconstruction. The American Journal of Sports Medicine, 50(14), 3762–3769. https://doi.org/10.1177/03635465221127297

Weiler, R., Monte-Colombo, M., Mitchell, A., & Haddad, F. (2015). Non-operative management of a complete anterior cruciate ligament injury in an English Premier League football player with return to play in less than 8 weeks: Applying common sense in the absence of evidence. BMJ Case Reports, 2015, bcr2014208012. https://doi.org/10.1136/bcr-2014-208012

Wojtys, E. M., Beaulieu, M. L., Ashton-Miller, J. A., & Newcomb, W. (2016). New perspectives on ACL injury: On the role of repetitive sub-maximal knee loading in causing ACL fatigue failure. Journal of Orthopaedic Research, 34(12), 2059–2068. https://doi.org/10.1002/jor.23441

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Why Women Should Think Twice About Cold Plunges

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Written by Evelyn Calado, MKin, CSCS, RKin

Cold plunges are everywhere right now. Scroll through social media, walk into any boutique gym, or listen to the latest biohacking podcast, and you're bound to hear someone praising the "recovery magic" of ice baths. But there's a problem: this recovery trend is not built for female physiology. And no one seems to be talking about it.

As a woman, especially one training hard and aiming to get stronger, faster, or more resilient, you need to know this: cold plunges can actually hinder your progress.

The Hype vs. The Science

The fitness industry often pushes one-size-fits-all solutions that are, in reality, designed around male physiology. Cold water immersion is no exception. The main argument for it is that it reduces inflammation and muscle soreness. But what’s rarely discussed is that blunting inflammation also blunts adaptation—the very thing you're working hard for in your training.

A key study published in The Journal of Physiology (2015) found that post-exercise cold water immersion significantly reduced long-term gains in muscle mass and strength by suppressing key anabolic signaling pathways. In simpler terms, jumping into a cold plunge after lifting can shut down the processes your body needs to get stronger.

The Female Factor: Why It’s Worse for Women

Dr. Stacy T. Sims, PhD, exercise physiologist and author of ROAR, explains that women already have a more robust anti-inflammatory response, largely due to estrogen. This is great for recovery in general—but it also means that adding more inflammation-suppressing strategies (like cold plunges) can tip the balance too far.

Here’s what that means:

  • Estrogen helps buffer inflammation, so you don’t need the added suppression from cold water.

  • Cold plunges inhibit mTOR signaling, a critical pathway for muscle protein synthesis. Since women already face challenges building and maintaining lean muscle due to fluctuating hormone levels—particularly during the high-progesterone phase of the menstrual cycle—this further suppresses adaptation.

  • Women have a shorter post-exercise anabolic window. That means the timing and environment for recovery matter more. Cold exposure immediately post-training can close this window prematurely.

Heat, Not Cold, Supports Female Recovery

Dr. Sims recommends heat-based recovery tools for women, such as sauna use or hot baths. Heat increases blood flow, supports mitochondrial adaptations, and promotes muscle repair without blunting the natural signals for strength and hypertrophy.

Where cold shuts down your body’s growth processes, heat helps amplify them—especially beneficial for women looking to increase muscle mass, endurance, and overall athletic performance.

Let’s Talk About the Real Issue

This isn’t just a science debate. It’s a visibility problem. Right now, women are being told to do what’s trending without being informed of how it might hurt them. The fitness industry is ignoring female physiology. And it’s not okay.

If you're a woman who trains, lifts, runs, or just wants to be strong and healthy, you deserve better than a one-size-fits-all recovery strategy. You deserve recovery tools that actually work with your body, not against it.

So the next time someone tells you to jump into a cold plunge for recovery, remember that your physiology is different. And according to Dr. Stacy Sims and peer-reviewed research, cold plunges may be doing more harm than good for women.

Let’s change the conversation.

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The Only Two Supplements Most Athletes Actually Need

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Written by Evelyn Calado, MKin, CSCS, RKin

 

Walk into any supplement store and it’s overwhelming. Rows of pre-workouts, amino acids, test boosters, fat burners, and other shiny tubs promising to change your game overnight. But the truth is, most of it is noise.

At Avos Strength, we keep it simple. If you’re training hard and want to support performance, recovery, and overall health, there are only two supplements that actually matter.

And they aren’t flashy.

1. Protein Powder: The Most Underrated Tool in the Game

You don’t need protein powder to build muscle, but it can make it a lot easier to get enough protein — especially if you're busy, training often, or just not eating enough.

Protein is the building block of muscle. Without it, recovery slows down and progress stalls.

The general recommendation for active individuals and athletes is 1.6 to 2.0 grams per kilogram of body weight per day. If you're trying to put on muscle or training at a high volume, aim for the higher end of that range.

This means a 70-kilogram athlete should be getting 112 to 140 grams of protein daily. That’s a lot of chicken breast and Greek yogurt — and that’s where a high-quality protein powder can help.

Look for a product that:

  • Lists all essential amino acids (a complete protein)

  • Contains at least 20 to 25 grams of protein per serving

  • Comes from a reputable source like whey isolate, casein, or a solid plant-based blend with a full amino acid profile

If you are a competitive athlete, make sure your product is third-party tested and carries a Safe for Sport stamp such as NSF Certified for Sport or Informed Sport. This ensures there are no banned substances and that what's on the label is actually in the product.

Using protein powder post-training or to fill in gaps throughout the day is one of the easiest and most cost-effective ways to hit your daily targets.

2. Creatine: The Most Researched Supplement in the World

Creatine is a naturally occurring compound made from three amino acids: arginine, glycine, and methionine. It’s stored in your muscles and used to quickly regenerate ATP, the energy source your body relies on for short, powerful efforts like lifting, sprinting, and jumping.

If there’s one supplement that lives up to the hype, it’s creatine. It's been studied for over 30 years and is backed by more peer-reviewed research than any other supplement on the market.

Creatine helps you:

  • Perform more reps at a given load

  • Recover faster between explosive efforts

  • Improve high-intensity performance over time

What’s even more exciting is the emerging research around brain health. Studies now suggest creatine may improve cognitive function, especially under sleep deprivation or mental fatigue, and may play a protective role in aging populations.

How to Take It

  • For muscle saturation: Take 5 grams of creatine monohydrate per day. No need to load or cycle it.

  • For brain health benefits: Newer research suggests 10 to 20 grams per day may be more effective, though higher doses should be discussed with a healthcare provider or sport nutritionist.

As with protein powder, if you're a competitive athlete, use a creatine product that is NSF Certified for Sport or Informed Sport. This ensures the supplement is free from banned substances and batch tested for safety.

Creatine is:

  • Safe

  • Inexpensive

  • Naturally occurring (your body makes it, and you also get it from meat and fish)

  • Non-hormonal

  • Effective for both men and women

Just take it consistently. It doesn’t need to be timed perfectly with your workout, and you don’t need a fancy pre-workout mix to get the benefits.

Don’t Get Caught in the Supplement Hype

BCAAs, pre-workouts, collagen, fat burners — they all have their place in the marketing stream, but they are not essential.

If you’re on a budget or just want to stick with what works, protein and creatine will give you the most return on your investment. Everything else is secondary.

And most importantly, no supplement replaces hard training, smart programming, and real food.

Build your foundation first. Let supplements support that — not define it.

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How to Train Like a Pro Without Overtraining: 3 Conditioning Mistakes Every Fighter Makes

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Written by Evelyn Calado, MKin, CSCS, RKin

“You’re in shape… until you aren’t.”

Every boxer knows the feeling. You think you’re in shape, you’re sparring well, and then by Round 2 your legs feel like concrete. The problem isn’t effort. It’s the wrong kind of conditioning.

In combat sports, the difference between being fit and being fight ready is small but critical. Fighters often equate exhaustion with improvement. But fatigue is not the goal. The goal is to develop a system that lets you recover, repeat, and stay sharp under stress.

True conditioning teaches your body how to sustain power and recover faster between bursts. It builds the capacity to deliver the same output over and over without falling apart technically.

Mistake #1: Living in the “No-Adaptation Zone”

Most fighters train at one speed all the time. The intensity is too high to truly build aerobic qualities, yet not high enough to improve anaerobic power. This middle zone feels hard but does not create meaningful adaptation.

Training in this gray area leaves you constantly tired without improving the key factors that drive endurance. The aerobic system is the foundation for every other energy system. It is what allows you to recover between flurries, maintain composure, and control your pace.

When the bulk of training sits around 80 to 85 percent of maximum heart rate, the heart and muscles are working, but they are not being pushed to develop either side of the spectrum.

Fix:
Include one dedicated aerobic session each week. Keep the effort at a comfortable but steady pace where you can still breathe through your nose.

  • 25 to 30 minutes at 65 to 75 percent of maximum heart rate, or RPE 4 to 5.

  • Use light jogging, a spin bike, or shadowboxing flow work.

These lower-intensity sessions build the foundation that makes every other type of conditioning more effective later in camp.

Mistake #2: Mistaking Fatigue for Progress

If every session leaves you completely drained, you are not building capacity, you are burning it.

Fatigue by itself does not equal progress. When you constantly push to exhaustion, your coordination drops, timing slows, and recovery between rounds suffers.

Conditioning should improve the ability to produce high effort repeatedly, not the ability to survive pain. The aim is quality effort, not constant exhaustion.

Fighters often overload glycolytic, or medium-duration, efforts. They push too hard for too long and never develop the shorter, high-power system or the longer aerobic system that supports it. The result is a strong first thirty seconds and then a quick drop-off in speed and output.

Fix:
Introduce short, high-quality power intervals that target your explosive energy system.

  • Perform 8 to 10 seconds of all-out work such as a bike sprint, heavy bag flurry, or sled push.

  • Rest for 80 to 100 seconds at an easy pace before repeating.

  • Complete 6 to 8 total efforts.

These efforts improve maximal power and nervous system efficiency while allowing full recovery between reps.

Mistake #3: Ignoring the Aerobic Engine

The aerobic system is what keeps fighters explosive through multiple rounds. It is also what allows the body to recover between rounds and between training sessions.

Aerobic training does not make a fighter slow. It develops the internal engine that supplies energy to every burst and every exchange. A well-developed aerobic system improves the ability to replenish ATP, clear hydrogen ions, and use lactate as a fuel source during sustained work.

The common idea that fatigue is caused by lactic acid buildup is outdated. Lactic acid does not actually accumulate in the muscles. Instead, it separates into lactate and hydrogen ions, and the resulting increase in acidity contributes to fatigue. Aerobic training improves the body’s ability to manage that acidity and maintain performance over time.

Fix:
Use structured aerobic capacity intervals once or twice a week.

  • Work for 2 to 3 minutes at 80 to 90 percent of maximum heart rate or RPE 6 to 7.

  • Recover actively for 2 to 3 minutes until your heart rate drops below 130 beats per minute.

  • Repeat 4 to 6 rounds.

This type of interval work develops both delivery and utilization of oxygen, helping you stay relaxed and efficient even at higher outputs.

Why Smart Conditioning Wins Fights

The best-conditioned fighters are not always the ones who look the fittest in training. They are the ones who can stay calm, explosive, and efficient no matter how chaotic the fight becomes.

That calmness is a physiological skill. It comes from balancing the aerobic system that drives recovery, the anaerobic system that fuels sustained power, and the alactic system that supports short, explosive actions.

Smart conditioning develops all three systems in the right sequence and with the right intent. Build the base first, layer power on top, and taper the total load before competition.

Train Systems, Not Just Willpower

The difference between being in shape and being ready to fight is not about effort, it is about precision.

Conditioning should make you faster, more efficient, and more durable. It should leave you confident that your body can keep up with your skill. Hard work matters, but only when it builds something specific.

“Hard work is only as good as what it builds.”
— Joel Jamieson

Take the Guesswork Out of Your Conditioning

Knowing what to train is only half the battle. Knowing when and how to train each energy system is what separates a well-conditioned fighter from a tired one. A structured plan designed around your schedule, fight calendar, and current fitness level turns theory into progress.

If you’re serious about improving your fight conditioning, click here to explore our custom programs for fighters— designed to help you train smarter, recover faster, and perform your best when it matters most.

References

  • Jamieson, J. (2009). Ultimate MMA Conditioning.

  • Bott, C. (2023). Uncovering Limitations in Work Capacity.

  • Robergs, R. et al. (2004). “Biochemistry of Exercise-Induced Metabolic Acidosis,” American Journal of Physiology.

  • Brooks, G. et al. (2005). Exercise Physiology: Human Bioenergetics and Its Applications.

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Why Leucine Matters Most for Muscle Growth and Recovery

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Written by Evelyn Calado, MKin, CSCS, RKin

Why Leucine Matters Most for Muscle Growth and Recovery

Let’s talk about protein. More specifically, let’s talk about leucine.

Whether you're working to build strength, improve endurance, or maintain lean muscle as you age, your ability to recover and grow depends on one key trigger: muscle protein synthesis. And one amino acid plays the leading role in that process.


What Is Leucine and Why Does It Matter?

Leucine is one of the essential branched-chain amino acids (BCAAs). It acts as the “on switch” for muscle repair by activating a molecular pathway called mTOR, which tells your body to start rebuilding muscle tissue after training.

Without enough leucine, even a high-protein meal may not fully trigger muscle protein synthesis. This is why protein quality and amino acid composition matter just as much as hitting your total protein intake.


Why It’s Especially Important for Women

Women tend to have lower baseline rates of muscle protein synthesis compared to men, partly due to hormonal differences. For example, muscle breakdown increases during the luteal phase of the menstrual cycle, just before your period.

This is one area where Dr. Stacy Sims' work is helpful. In her book ROAR, she highlights the importance of choosing leucine-rich protein sources, especially after strength training or during high-hormone phases when recovery can be compromised.

The research supports this. For both performance and recovery, women benefit from being more deliberate with post-training protein intake.

What to aim for: At least 2.5 grams of leucine in your post-training meal or shake. This is typically the minimum needed to fully activate muscle repair pathways.


How Much Protein Do You Actually Need?

For active individuals, the research-supported recommendation is about 1.8 to 2.2 grams of protein per kilogram of body weight per day.

That protein should be spaced throughout the day across three to five meals, with roughly 20 to 40 grams of protein per meal depending on your size, goals, and training demands.

For both men and women, leucine still matters. If you don’t hit the leucine threshold in a meal, your body may not initiate the repair process efficiently, even if you meet your total daily intake.


What Plant-Based Athletes Need to Know

If you follow a plant-based or vegan diet, this is something to pay attention to. Many common plant-based protein sources like pea, rice, and hemp contain less leucine per serving than whey or other animal-based proteins.

Some vegan protein powders contain only 1 to 1.5 grams of leucine per serving. That is not enough to reach the 2.5-gram mark that research suggests is needed to trigger muscle protein synthesis effectively.

If your protein label doesn’t list leucine content, check the brand’s website or reach out to the company directly. You may need to supplement with isolated leucine powder or choose a blend that brings you closer to that threshold.

Simple Strategies That Work

  • If you are not vegan, choose a high-quality whey isolate after training. Most servings contain around 2.7 grams of leucine.

  • If you are vegan, look for blends that list leucine content and get close to 2.5 grams, or add free-form leucine to your post-workout shake.

  • Do not rely on BCAAs alone. Always aim for a complete protein source after lifting or intense training.

  • For women, be especially strategic about recovery nutrition during the luteal phase, when muscle breakdown is elevated.


The Bottom Line

Leucine is not just another buzzword. It is one of the most important amino acids for recovery and muscle growth.

Whether you eat animal protein, plant-based protein, or a combination of both, what matters most is that you are getting enough leucine to support the work you are putting in at the gym or on the field.

If you want to build muscle, maintain strength as you age, or support your training with purpose, start by paying attention to your post-workout protein. Total intake matters, but leucine matters even more.

Train. Play. Repeat.

Do You Really Need to Be Sore to Make Progress in the Gym?

Written by Evelyn Calado, MKin, CSCS, RKin

 

There’s a common belief that if you’re not sore after a workout, you didn’t train hard enough. You’ll hear it all the time:

“No pain, no gain.”

But here’s the truth: muscle soreness is not a reliable indicator of progress, and in many cases, it can actually get in the way of consistent, effective training.

Anyone Can Make You Sore—That’s Not the Goal

Let’s be honest: anyone can make you sore.
You don’t need a good coach for that. You just need someone to throw a thousand burpees at you or load you up with a ridiculous amount of volume and novel movements.

But that’s not training—that’s just stimulus for the sake of it.

A smart, well-designed program is about progress, not punishment. And if your trainer’s goal is to leave you crawling out of the gym or unable to sit in a meeting the next day; you might want to reconsider who you're working with.

The goal should never be to make the client sore.

Yes, soreness can happen, especially:

  • In Week 1 of a new training block

  • When exposed to new exercises or higher volume

  • During deload-to-load transitions or push weeks

But soreness is a byproduct, not a training objective.

If I make a high-level athlete so sore they can’t train, move well, or compete, I’ve failed them. I’ve taken away their ability to perform; and that’s a disservice, not a badge of honor.

What Is DOMS—and What Causes It?

DOMS stands for Delayed Onset Muscle Soreness. It typically begins 12 to 48 hours after training, especially when:

  • You’ve done a high volume of work

  • You’re introducing new or unfamiliar exercises

  • You’ve emphasized eccentric movements (slowing down the lowering portion)

DOMS is the result of microtrauma to muscle fibers and connective tissues. This triggers inflammation, increased sensitivity, and a bit of stiffness during the recovery process.

It’s not caused by lactate buildup.
And it’s not always a sign of an effective workout.

Athlete stretching or resting after training session, representing recovery and the myth of soreness being required for progress.

Soreness ≠ Progress

Being sore doesn’t mean you had a better session. And not being sore doesn’t mean the session wasn’t effective.

In fact, experienced trainees often feel less sore over time—even as they get stronger, faster, and more conditioned. Their bodies adapt more efficiently, and recovery becomes more seamless.

What builds muscle and drives performance isn’t soreness—it’s:

  • Mechanical tension (how hard the muscle works)

  • Metabolic stress (accumulation of fatigue within the muscle)

  • Progressive overload (gradually increasing stimulus over time)

You don’t have to feel wrecked to be progressing.
You have to be consistent, intentional, and able to do it again next session.

So How Do You Know You’re Progressing?

Stop measuring your training by soreness. Start tracking metrics that actually reflect adaptation:

  • Are your loads increasing?

  • Are you doing more volume or better quality reps?

  • Are you recovering better between sessions?

  • Is your movement improving?

  • Do you feel more capable, resilient, and consistent?

These are signs that you’re training well—not how wrecked your legs feel after squats.

When Soreness Might Be a Red Flag

Soreness that sticks around for multiple days or disrupts your ability to train again isn’t a sign of effectiveness—it’s a warning sign.

Watch for:

  • Soreness that interferes with performance

  • Postural compensation due to stiffness

  • Constant soreness from session to session

  • A lack of clear progress due to under-recovery

Chronic or extreme soreness usually means something’s off; either in your programming, recovery, or load management.

The Bottom Line

You don’t need to chase soreness. You need to chase consistency, progression, and execution.

Yes, soreness might show up here and there, especially when you introduce something new or push intensity. But if the main goal of your program—or your coach—is to leave you limping out of every session, it’s probably time to look elsewhere.

Train. Play. Repeat.

Want programming that actually respects recovery, performance, and progress? Book a session at Avos Strength and let’s build something that lasts.