Salt Is Essential: Why Hydration Is About More Than Just Water

For decades, salt has been treated as one of nutrition’s greatest villains. People have been told to avoid it, purchase low-sodium products, and assume that consuming less is always better.

In my opinion, this conversation has become far too simplistic.

Salt is not merely something we sprinkle on food. Sodium is an essential electrolyte required for life. It helps regulate fluid balance, maintain blood volume, transmit nerve impulses, and support muscle contraction.

Even in hospitals, saline solutions containing salt and water are used in potentially life-saving situations. That does not mean more salt is always better, but it does demonstrate just how important sodium and water are to normal human physiology.

Hydration is not simply about drinking as much plain water as possible. Water matters, but so do the minerals that help the body use and regulate it.

Water Is Essential, but Electrolytes Matter Too

Plain water hydrates you. However, water is only one part of the body’s fluid-balance system.

Electrolytes are electrically charged minerals that help regulate fluid movement, nerve signalling, muscle contraction, and normal cellular function.

Sodium is the main electrolyte in the fluid outside our cells. Potassium is found primarily inside our cells. Magnesium, calcium, and chloride also contribute to normal nerve, muscle, and cellular function.

Most people obtain the electrolytes they need through food. However, electrolyte needs may increase when someone loses a significant amount of fluid through:

• Prolonged or intense exercise

• Heavy sweating

• Hot weather

• Vomiting or diarrhea

• Certain illnesses or medications

In these situations, plain water may not replace everything that has been lost. Replacing sodium alongside fluid can help restore fluid balance and support water retention.

The goal is not to consume as much sodium as possible. The goal is to consume an appropriate amount for your body, activity level, diet, environment, and health.

Salt and Athletic Performance

Salt becomes especially relevant during prolonged activity, heavy sweating, and exercise in hot conditions.

Sodium is lost through sweat, but the amount varies considerably from person to person. Some athletes lose relatively little sodium, while others lose enough to leave visible salt marks on their clothing or skin.

Alongside adequate fluid and nutrition, sodium can help:

• Replace sodium lost through sweat

• Support fluid retention

• Maintain blood volume

• Support nerve signalling

• Support normal muscle function

• Reduce the risk of excessively diluting blood sodium with large amounts of plain water

This does not mean every workout requires an electrolyte drink.

Someone completing a short training session in a climate-controlled gym may not need anything beyond water and a balanced diet. Someone exercising for several hours in the heat may have very different needs.

Body size, climate, exercise intensity, duration, acclimatization, diet, genetics, sweat rate, and sweat-sodium concentration all influence how much sodium someone may require.

The goal is not maximum sodium intake. The goal is to replace an appropriate amount of what has been lost.

Do Not Overdo Electrolyte Products

Electrolytes have become one of the biggest trends in wellness and sports nutrition. Powders, tablets, drops, packets, and premixed beverages are now everywhere.

Some of these products can be useful. Others are unnecessary for the situation in which they are being consumed.

Electrolyte drinks should not automatically replace all the plain water someone drinks throughout the day. Products vary considerably in their sodium, potassium, magnesium, sugar, and total mineral content.

Someone using several electrolyte products while also eating a high-sodium diet may consume much more than they realize.

Both underhydration and overhydration can be dangerous. Drinking excessive amounts of plain water can dilute blood sodium. Consuming too many highly concentrated electrolyte products can create a different kind of imbalance.

More is not always better.

Use electrolyte products intentionally. Consider:

• How long and intensely you are exercising

• The temperature and humidity

• How heavily you sweat

• Your regular diet

• The concentration of the product

• Your medical history

• Whether you are already using other electrolyte products

Hydration is about balance, not consuming the maximum possible amount of water or electrolytes.

What About Everyday Hydration?

You do not need to be an endurance athlete for hydration to matter.

While you sleep, you normally go several hours without drinking. During that time, your body continues losing water through breathing, perspiration, and urine production.

That does not mean everyone wakes up clinically dehydrated. However, it is normal to wake with some fluid to replace, especially if you did not drink enough the previous day.

Drinking water after waking is a simple way to begin replacing that fluid.

I personally add a small pinch of quality salt to my morning water. For an otherwise healthy person without a medical reason to restrict sodium, I see this as a simple optional morning practice.

Does everyone require salted water when they wake up? No. Plain water still hydrates, and many people obtain plenty of sodium through food.

However, a modest pinch of salt in a full glass of water provides a small amount of sodium alongside the water you are already drinking.

Could Salt Water Help with Headaches, Low Energy, Brain Fog, or Cramps?

Headaches, low energy, brain fog, difficulty focusing, and muscle cramps can have many different causes.

These may include:

• Insufficient sleep

• Inadequate food intake

• Stress

• Illness

• Medication effects

• Dehydration

• Electrolyte imbalances

• Muscular fatigue

• Changes in caffeine intake

Salt is not a cure for every symptom.

However, inadequate fluid or electrolyte intake can sometimes contribute to how a person feels. When fluid intake has been low, drinking water with a small amount of salt may be a simple option to try.

When I develop a headache or realize I have not consumed much fluid during the day, the first thing I often try is a glass of water with some salt. I personally find that it helps me.

That is my personal experience, not a promise that it will work for everyone.

For a generally healthy person without hypertension, kidney disease, heart disease, or another reason to restrict sodium, a modest amount of salt in water may be worth trying when fluid or electrolyte intake may have been inadequate.

It should not replace identifying the underlying cause. Symptoms that are severe, persistent, unusual, or recurring should be discussed with a qualified medical practitioner.

Muscle Cramps Are More Complicated Than They Seem

Muscle cramps are often blamed entirely on dehydration or sodium loss, but the reality is more complex.

Fatigue, training load, conditioning, heat, neuromuscular factors, and individual fluid and electrolyte losses may all contribute.

Sodium is not the only electrolyte involved in normal muscle function. Magnesium also plays an important role in muscle contraction, relaxation, nerve signalling, and energy production. In some cases, inadequate sodium, magnesium, fluid, or overall nutrition may contribute to cramping, but cramps should not automatically be assumed to result from a single deficiency.

For some people, replacing sodium or magnesium may help when their intake has been inadequate. For others, the primary issue may be fatigue, training load, conditioning, or another underlying factor.

This is another reason why there is no universal hydration or cramp-management strategy.

Context matters.

Are Natural and Himalayan Salts Better?

I personally choose minimally processed, naturally sourced salts. I commonly use Redmond Real Salt, although this article is not sponsored by or affiliated with the company. I have also purchased salt directly from mines in Peru.

I value knowing where my salt comes from, and I prefer the flavour and texture of natural salt.

Natural salts may contain trace amounts of minerals such as iron, magnesium, calcium, and potassium. However, these minerals are usually present in amounts too small to make salt a major source of daily nutrition.

Choose a salt you enjoy from a reputable source, but obtain most of your essential minerals through nutritious foods.

It is also important to understand that pink salt does not automatically mean genuine Himalayan salt.

Colour alone does not verify:

• Where the salt came from

• How it was processed

• Whether it is pure

• Whether it is high quality

Most commercial Himalayan pink salt comes from ancient salt deposits in Pakistan’s Salt Range, particularly around the Khewra region.

The term Himalayan is partly geographical and partly marketing. It does not mean the salt was collected directly from Himalayan mountain peaks.

Read the packaging and look for transparent sourcing rather than relying only on colour or branding.

What About Iodized Table Salt?

Iodized salt is table salt with added iodine. Iodine is required for producing thyroid hormones and supporting normal thyroid function.

However, iodized salt is not the only source of iodine.

Iodine can also be obtained from foods such as:

• Fish and shellfish

• Dairy products

• Eggs

• Seaweed

• Foods prepared with iodized salt

People who obtain sufficient iodine through their diet may not need to rely on iodized salt. However, natural, sea, kosher, and Himalayan salts do not necessarily provide meaningful iodine unless the product has specifically been iodized.

Anyone who exclusively uses non-iodized salt should be aware of where their iodine is coming from.

More iodine is not automatically better. Both inadequate and excessive iodine intake can be problematic, particularly for people with certain thyroid conditions.

Salt, Sugar, and Processed Food

In my opinion, salt has received a disproportionate amount of blame compared with sugar.

That does not mean that everyone should consume unlimited amounts of salt or that all sugar must be completely avoided. My point is that salt is often treated as the greater nutritional threat, when I believe added sugar deserves far more scrutiny.

It is also important to consider where most dietary sodium and sugar are coming from. Many people are not consuming most of their sodium through a small pinch of quality salt added to a home-cooked meal.

They are consuming it through:

• Packaged snacks

• Fast food

• Processed meats

• Sauces

• Frozen meals

• Restaurant food

Those foods may also contain high amounts of added sugar, refined carbohydrates, low-quality fats, and very little fibre or nutritional variety.

The quality of the overall diet matters.

I do not believe natural salt should be treated as the enemy while the effects of excessive added sugar and a heavily processed diet are ignored.

At the same time, calling a salt natural does not mean unlimited consumption is harmless. Natural salt still contains sodium.

The amount, source, individual, activity level, health status, and overall dietary pattern all matter.

The Bottom Line

Salt is not simply a flavour enhancer, nor is it a substance that should automatically be feared.

Sodium is an essential electrolyte involved in:

• Fluid balance

• Blood-volume regulation

• Nerve transmission

• Muscle contraction

• Normal cellular function

• Exercise and heat-related hydration

Plain water hydrates, and most people do not require electrolyte drinks throughout the entire day.

However, there are circumstances in which water alone may not replace all the fluid and sodium someone has lost.

I personally begin my morning with water containing a small pinch of quality salt. I also often try water with salt when I develop a headache or realize I have not consumed much fluid that day. This is a routine that works well for me.

You may find that plain water works perfectly well for you. You may also find that a small amount of salt or an appropriately formulated electrolyte drink is helpful under certain circumstances.

The key is to stop thinking in extremes.

Salt is not a miracle cure, but it is also not inherently the enemy. It is an essential nutrient whose effects depend on the amount consumed, the person consuming it, their diet, activity, fluid losses, and overall health.

Medical Disclaimer

This article is intended for general educational purposes only and does not constitute medical advice, diagnosis, or treatment.

Sodium and fluid requirements vary between individuals. People with hypertension, kidney disease, heart disease, fluid-retention disorders, endocrine conditions, or other medical concerns, as well as those taking medications that affect blood pressure or fluid and electrolyte balance, should consult their physician or another qualified healthcare practitioner before deliberately increasing salt or electrolyte intake.

Seek medical assessment for severe, recurring, persistent, or unexplained symptoms.

GLP-1 Medications and Weight Loss: What to Know Before You Start

Written by Evelyn Calado, MKin, CSCS, RKin

GLP-1 medications like Ozempic, Wegovy, Mounjaro, and Zepbound are everywhere right now. Your coworker might be on one. Your neighbour might be on one. There is a good chance someone in your gym is using one too.

The conversation around these medications is loud. Some of it is hype. Some of it is fear. A lot of it is missing important context.

This post is not here to convince you to use these medications, and it is not here to scare you away from them either. That decision belongs between you and your healthcare provider.

What I want to do is help you understand what the research says, especially as it relates to body composition, muscle loss, training, and long-term health.

As a kinesiologist, I believe movement, strength training, nutrition, sleep, and lifestyle habits are the foundation of long-term health. I also believe that mental health and psychological support are often left out of the weight loss conversation. For many people, body weight is connected to stress, trauma, emotional patterns, environment, and years of repeated dieting. No medication addresses all of that on its own.

That said, I am not here to judge anyone for using GLP-1 medications. If they are improving your health and quality of life, and you are using them under proper medical supervision, that is your decision to make.

But before starting, it is important to understand what these medications do, what they do not do, and what you need to do to protect your body while using them.

What Are GLP-1 Medications?

GLP-1 stands for glucagon-like peptide-1. It is a hormone your gut naturally releases when you eat. It helps regulate blood sugar, signals fullness to the brain, and slows how quickly food leaves your stomach.

GLP-1 medications work by mimicking that hormone and extending the fullness signal. This can reduce appetite, lower food intake, and improve blood sugar regulation.

Some of the most well-known medications include semaglutide, sold under names like Ozempic and Wegovy, and tirzepatide, sold under names like Mounjaro and Zepbound.

Tirzepatide is slightly different because it targets both GLP-1 and GIP receptors. This is one reason why weight loss outcomes with tirzepatide tend to be higher in clinical trials.

These medications were originally developed for type 2 diabetes management. Weight loss was initially seen as a side effect, but the effect was significant enough that some of these medications are now also approved for obesity management.

The Weight Loss Results Are Significant

The weight loss results with GLP-1 medications are real.

Lifestyle interventions alone often lead to modest weight loss, commonly in the range of 3 to 8 percent of total body weight depending on the level of support and intensity. Clinical trials with GLP-1 medications show much larger reductions.

Semaglutide has been shown to produce roughly 15 percent total body weight loss in some trials. Tirzepatide has shown even higher results, with some studies reporting average losses above 20 percent in people without type 2 diabetes.

These medications can also improve important health markers. Research has shown improvements in blood sugar control, blood pressure, cholesterol, triglycerides, and cardiovascular risk markers, especially in people with obesity-related health conditions.

That matters.

For some people, these medications can be life-changing. They may improve mobility, reduce health risks, and create a sense of control after years of struggling with weight management.

But weight loss alone does not automatically mean better health. What you lose matters.

That brings us to the part that needs far more attention.

The Part That Matters for Training: Muscle Loss

This is the part I care about most as a kinesiologist.

GLP-1 medications can help people lose a significant amount of weight, but the weight lost is not just body fat. Some of it is lean mass, which includes muscle.

That matters because muscle is not just about looking strong. Muscle supports your metabolism, strength, balance, independence, injury resilience, and long-term health.

Body composition research has shown that a meaningful portion of weight lost on GLP-1 medications can come from lean mass. With semaglutide, some research has found that approximately 38 percent of the weight lost came from lean mass. With tirzepatide, the proportion appears lower, closer to 25 percent in some studies, but it is still significant.

This does not mean these medications are bad. It means the way you use them matters.

If someone loses a large amount of weight but also loses a significant amount of muscle, that is not an ideal outcome. The goal should not simply be a lower number on the scale. The goal should be improved body composition, better health, greater strength, and better long-term function.

This is why strength training is not optional if you are using a GLP-1 medication.

Resistance training helps preserve muscle during weight loss. It gives your body a reason to hold onto lean tissue while body weight is coming down. Without it, you are increasing the risk that more of your weight loss comes from muscle.

At a minimum, people using these medications should be strength training 2 to 3 days per week, with a full-body approach that includes major movement patterns like squatting, hinging, pushing, pulling, carrying, and single-leg work.

Cardiovascular training still matters too. These medications can reduce appetite and body weight, but they do not build cardiovascular fitness. Your heart, lungs, and muscles still need training.

The big takeaway is this:

GLP-1 medications may help with weight loss, but exercise determines a lot of what kind of weight you lose, how well you function, and how prepared you are to maintain your results long term.

What Happens If You Stop?

This is another part of the conversation that needs to be discussed before someone starts.

For many people, the weight loss achieved with GLP-1 medications is not fully maintained after stopping the medication.

Clinical trial data shows that weight regain is common after discontinuation. In the STEP 1 extension study, participants regained approximately two thirds of the weight they had lost within one year of stopping semaglutide (Wilding et al., 2022). In the STEP 4 trial, people who stopped semaglutide regained weight, while those who continued treatment lost more weight (Rubino et al., 2021). Similar findings have been reported with tirzepatide, where stopping treatment led to significant regain compared with continued use (Aronne et al., 2024).

This does not mean these medications do not work. It means they appear to work more like long-term treatment for a chronic condition, rather than a short-term fix.

That is an important distinction.

Many people start these medications thinking they will use them temporarily, lose the weight, and then stop. But if stopping leads to significant weight regain, then the long-term plan needs to be part of the conversation from the beginning.

Before starting, it is worth asking:

• Can I afford this long term?

• Am I prepared to stay on it if that is what is needed?

• What happens if side effects become difficult?

• What happens if my coverage changes?

• What habits am I building while I am on it?

• Am I strength training and eating enough protein to protect my muscle?

These are not small questions. They are central to making an informed decision.

Side Effects, Safety, and Medical Supervision

The most common side effects of GLP-1 medications are gastrointestinal. Nausea, diarrhea, constipation, bloating, abdominal discomfort, and indigestion are all commonly reported, especially when starting the medication or increasing the dose.

For some people, these symptoms improve over time. For others, they are significant enough to stop treatment.

There are also less common but more serious risks that need medical oversight, including pancreatitis, gallbladder disease, changes in heart rate, and specific considerations for people with diabetes-related eye disease. These risks do not mean everyone should avoid these medications, but they do mean medical supervision matters.

This is also why the rise in black market and unregulated versions of these medications is concerning.

Because of cost, access issues, and high demand, some people are obtaining compounded, counterfeit, or research versions of these drugs online or outside proper medical channels. That comes with real risk. You may not know the dose, purity, concentration, or safety of what you are taking. You also lose the medical monitoring that should come with these medications.

If you are going to use a GLP-1 medication, use it under the care of a qualified healthcare provider who knows your health history.

What You Should Do If You Are Taking a GLP-1 Medication

If you are currently taking one of these medications, or you are thinking about starting, here are the main things I would want you to prioritize.

First, strength train consistently. Aim for 2 to 3 full-body sessions per week. This is one of the most important things you can do to help preserve muscle while losing weight.

Second, eat enough protein. Appetite suppression can make it harder to eat enough total food, but protein matters for muscle retention, recovery, and long-term health.

Third, do not ignore cardiovascular fitness. Walking, cycling, incline treadmill work, rowing, and other forms of aerobic exercise still matter. These medications do not replace the benefits of conditioning.

Fourth, pay attention to how you feel. Low energy, dizziness, poor recovery, rapid strength loss, and extreme food restriction are not signs that things are going well. They are signs that your plan may need adjusting.

Finally, think beyond the scale. Weight loss can be valuable, but strength, energy, mobility, confidence, and long-term function matter too.

The Bottom Line

GLP-1 medications are powerful tools. The weight loss results are real, and the health benefits can be meaningful, especially for people with obesity-related health conditions.

But they are not a replacement for lifestyle.

They do not build muscle. They do not improve your strength. They do not train your cardiovascular system. They do not address every behavioural, emotional, or environmental factor that may have contributed to weight gain in the first place.

They can be part of the solution, but they should not be the whole solution.

If you are using a GLP-1 medication, strength training should be a priority. So should protein, movement, sleep, and a realistic long-term plan.

The goal is not just to lose weight.

The goal is to lose weight in a way that protects your muscle, supports your health, and helps you function better for years to come.

This post is intended for general educational purposes only and is not medical advice. Always speak with a qualified healthcare provider before starting, changing, or stopping any medication.

If you're using a GLP-1 medication and want a structured strength training plan to protect your muscle and support your long-term results, 1-on-1 coaching or hybrid programming can help you build a plan that fits your needs. Get in touch to talk about where to start.

References

Aronne, L. J., et al. (2024). Continued treatment with tirzepatide for maintenance of weight reduction in adults with obesity: The SURMOUNT-4 randomized clinical trial. JAMA, 331(1), 38-48.

Kolli, R. T., Aoutla, S., Jyothi, N., et al. (2025). Rebound or retention: A meta-analysis of weight regain after the discontinuation of glucagon-like peptide-1 receptor agonists and other anti-obesity drugs. Cureus, 17(10), e94926.

Moiz, A., Filion, K. B., Knäuper, B., et al. (2026). Weight maintenance after discontinuation of GLP-1 therapies. eClinicalMedicine, 96, 103992.

Rubino, D., et al. (2021). Effect of continued weekly subcutaneous semaglutide vs placebo on weight loss maintenance in adults with overweight or obesity: The STEP 4 randomized clinical trial. JAMA, 325(14), 1414-1425.

Wilding, J. P. H., et al. (2022). Weight regain and cardiometabolic effects after withdrawal of semaglutide: The STEP 1 trial extension. Diabetes, Obesity and Metabolism, 24(8), 1553-1564.

Diabetes Care. (2025). Standards of care in diabetes. Diabetes Care, 49(Suppl. 1), S89-S131.

Endocrine Practice. (2025). Clinical practice guidance related to obesity and incretin-based therapies. Endocrine Practice, 31(11), 1351-1394.

Metabolism. (2025). Lean mass changes during GLP-1 based therapy. Metabolism, 164, 156113.

Diabetes, Obesity and Metabolism. (2025). Tirzepatide trial data and cardiometabolic outcomes. Diabetes, Obesity and Metabolism, 27(10), 5386-5392.

BMJ. (2025). Warning regarding unregulated GLP-1 products. BMJ, 390, r1917.

Health Canada. (2026). Public advisory on unauthorized GLP-1 products.

Therapeutic Goods Administration. (2026). Safety alert regarding counterfeit GLP-1 products.

The Only Two Supplements Most Athletes Actually Need

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.

If you want a full picture of how nutrition, recovery, and training fit together for your goals, you can book an assessment with our team here.

Why Leucine Matters Most for Muscle Growth and Recovery

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.

Why Women Need a Different Approach to Post-Training Nutrition and Fasting

Written by Evelyn Calado, MKin, CSCS, RKin

When it comes to post-training nutrition and fasting, men and women are not the same. While much of the mainstream advice on nutrition and recovery is based on research conducted on men, emerging studies—led by experts like Dr. Stacy Sims—highlight the critical differences in how women should approach fueling and recovery. From the shorter post-training refueling window to the negative effects of fasted training, women need a tailored approach to optimize performance and long-term health.

Post-Training Nutrition: Why Women Need to Refuel Sooner

After training, the body enters a recovery phase where it repairs muscle tissue, replenishes glycogen stores, and shifts from a catabolic (breakdown) state to an anabolic (building) state. The timing of this recovery process differs significantly between men and women.

• Men have a longer window to refuel. Research suggests that men can maintain an elevated metabolic rate and glycogen resynthesis for up to three hours post-training. This gives them more flexibility in delaying post-workout meals.

• Women need to refuel within 30 to 90 minutes. Women’s metabolisms return to baseline much faster—typically within 60 to 90 minutes—meaning that delaying nutrition can hinder muscle repair and recovery.

Dr. Sims recommends that women prioritize at least 35 grams of high-quality protein within 45 minutes of finishing a training session. Pairing protein with carbohydrates helps replenish glycogen stores and prevent excessive muscle breakdown.

The Problem with Fasted Training for Women

Fasted training—exercising on an empty stomach—is often promoted as a tool for fat loss and metabolic efficiency. While this approach may work for some men, the physiological response in women is quite different, often leading to more harm than good.

1. Hormonal Disruptions

Women’s bodies are highly sensitive to energy availability. Training in a fasted state can disrupt key hormones like estrogen, progesterone, and cortisol, leading to negative effects such as irregular menstrual cycles, decreased thyroid function, and metabolic slowdowns.

2. Increased Stress Response

Morning cortisol levels are naturally high, and exercising without food further elevates stress hormones. This can lead to:

• Increased muscle breakdown

• Higher levels of fatigue

• Poor recovery over time

3. Impaired Performance and Recovery

Without adequate fuel, women often struggle to reach high training intensities. This means workouts may be less effective, leading to slower progress in strength and endurance. Additionally, prolonged fasted training can contribute to low energy availability (LEA), which has been linked to increased injury risk, poor immune function, and chronic fatigue.

What Women Should Do Instead

Instead of training fasted, Dr. Sims suggests women eat a small pre-training snack containing protein and carbohydrates, such as:

• A banana with a small amount of nut butter

• Greek yogurt with berries

• A protein shake with half a scoop of whey and some oats

Then, follow up with a proper post-training meal that includes a balance of protein, carbohydrates, and healthy fats to optimize recovery.

Final Thoughts

The takeaway? Women need to refuel sooner post-training and avoid fasted exercise to support optimal hormone function, performance, and long-term health. While men may have a more extended recovery window and can tolerate fasting with fewer consequences, women benefit from a more consistent intake of nutrients throughout the day.

By adjusting nutrition strategies to align with female physiology, women can maximize their training results, recover more efficiently, and sustain long-term health and performance.

For more insights, check out Dr. Stacy Sims' work, including her books and podcasts on women’s health and performance.

The Other 99%: What Happens Outside the Gym Matters Most

We all know the value of training, but let’s zoom out and look at the bigger picture. On average, most people are awake for about 16 hours a day. Multiply that by seven days, and you’re looking at 112 waking hours in a week.

Now, consider this: if you're training with us twice a week, that's just 2 hours out of 112—1.8% of your total waking hours. Even if you’re training three times a week, that’s only 3 hours, or 2.7%. That leaves over 97% of your time spent outside the gym—the other 99%.

Why the Other 99% Matters

Training is a crucial piece of the puzzle for building strength, improving mobility, and enhancing overall health. But those 2–3 hours a week won’t lead to significant changes if the other 99% of your time isn’t aligned with your goals.

What you do outside the gym can either amplify or undermine your efforts. Here’s what to focus on:

1. Sleep Quality and Quantity

Sleep is one of the most underrated factors in health and performance. Adults need 7–9 hours of quality sleep each night for optimal recovery, energy, and mental clarity. Without it, you’re limiting your ability to recover from training and build strength.

• Why it matters: Sleep regulates hormones like growth hormone and cortisol, which are essential for muscle repair, fat loss, and managing stress.

• What to do: Go to bed before midnight, keep a consistent sleep schedule, and create a bedtime routine that minimizes screen time and promotes relaxation.

2. Nutrition

The fuel you put into your body is just as important as the work you do in the gym. Without proper nutrition, your energy levels, muscle repair, and overall progress can suffer.

• Whole foods: Base your meals on nutrient-dense, unprocessed foods.

• Protein: Aim for 0.7–1.0 grams of protein per pound of body weight daily to support muscle repair and training goals.

• Hydration: Drink at least 2–3 liters of water a day to stay hydrated, which aids recovery and overall health.

3. Daily Movement

If you’re like most people, much of your day is spent sitting—at a desk, in the car, or on the couch. While sitting is inevitable in many cases, sitting for extended periods can take a toll on your health.

The dangers of prolonged sitting:

• Muscle imbalances and tightness: Sitting for long periods shortens your hip flexors and hamstrings, which can lead to poor posture, lower back pain, and reduced mobility.

• Poor circulation: Extended sitting decreases blood flow, especially in the lower body, which can increase the risk of blood clots and fatigue.

• Metabolic slowdown: When you sit for too long, your calorie burn decreases, and insulin sensitivity can drop, increasing the risk of weight gain and metabolic issues.

• Spinal health issues: Constant sitting puts pressure on your lumbar spine, potentially leading to disc degeneration or discomfort.

• Impact on longevity: Research links prolonged sedentary behavior with a higher risk of chronic diseases like heart disease, diabetes, and even early death.

What to do about it:

• Move frequently: Stand, stretch, or take a short walk every 30–60 minutes.

• Incorporate walking: Aim for 8,000–10,000 steps a day to keep your body active and combat the effects of prolonged sitting.

• Stretch or foam roll: Address muscle tightness and improve mobility from sitting too much.

4. Stress Management

Stress is a silent progress killer. Whether it's work, family, or daily pressures, unchecked stress can lead to overtraining, disrupted sleep, and poor recovery. Managing stress is crucial for optimizing your training and overall well-being.

What to do:

• Breathing exercises: Spend 5 minutes daily practicing deep diaphragmatic breathing to lower stress and activate your parasympathetic nervous system (the "rest and digest" mode).

• Mindfulness practices: Activities like yoga, meditation, or even a quiet walk can help reduce stress.

• Unplug and unwind: Limit screen time, especially before bed, and create moments in your day to disconnect and recharge.

5. Recovery

Recovery is where the magic happens. Training stresses your body, and recovery allows it to repair and grow stronger. Without proper recovery, you’re risking slower progress, burnout, and injury.

Recovery strategies:

1. Foam Rolling: Helps release muscle tension, increase blood flow, and improve mobility.

2. Massage: Promotes relaxation and alleviates soreness.

3. Yoga or Stretching: Reduces muscle tightness, enhances flexibility, and encourages mindfulness.

4. Sleep and nutrition: As mentioned earlier, these are the foundation of recovery.

6. Don’t Forget About Cardio

While strength training is foundational, many clients neglect cardiovascular exercise, which is essential for overall health and recovery.

• Why it matters: Cardio strengthens your heart, improves circulation, enhances recovery, and reduces the risk of chronic diseases.

• How to include it:

  • Low-intensity: Go for a brisk walk, bike ride, or swim for active recovery.

  • High-intensity: Short bursts of high-intensity intervals complement strength training and build endurance.

Putting It All Together

Your time in the gym is vital, but it’s just one part of the equation. Real, lasting results come from combining intentional training with solid habits in the other 99% of your life.

Checklist for the Other 99%:

• Sleep 7–9 hours each night.

• Eat balanced, protein-rich meals and drink plenty of water.

• Move regularly, especially if you sit for long periods.

• Manage stress through mindfulness and relaxation techniques.

• Incorporate some form of cardio for heart health and recovery.

• Spend time on recovery practices like foam rolling, stretching, or deep breathing.

Training is just the start. The question is, what will you do with your other 99%? Let’s work together to make all 112 hours of your week count.