Why Your Training Program Won’t Work Without Sleep, Nutrition, and Recovery

Written by Evelyn Calado, MKin, CSCS, RKin

One of the hardest things for coaches to accept is this:

You can write the most detailed, individualized, evidence-informed training program possible, and it still may not work if the big rocks are not in place.

I’ve seen this over and over again throughout my coaching career.

The athlete is committed.
They show up consistently.
They follow the sets, reps, tempos, and rest periods.
They train hard.
They genuinely want results.

But outside the gym?

They’re sleeping five hours a night.
Their stress is through the roof.
They barely drink water.
Their nutrition is inconsistent.
They rely on caffeine to survive the day and supplements to try to “fix” the problem.

At some point, the body stops being able to recover.

And recovery is where adaptation actually happens.

You Don’t Get Better During Training

Training is the stimulus.

Recovery is where the body adapts.

That means if you’re constantly exhausted, under-fueled, dehydrated, stressed, or running on poor sleep, your body has a much harder time repairing tissue, building muscle, improving conditioning, regulating hormones, and recovering from the demands of training.

This is one of the reasons why two people can follow the exact same program and get completely different results.

The program matters.

But the foundation matters more.

This is also why progress in strength, muscle growth, and conditioning often takes longer than people expect. Adaptation requires recovery capacity. How Long Does It Take to See Results from Training

Sleep Is One of the Biggest Performance Enhancers We Have

This is probably the most common issue I see.

People want better energy, better recovery, improved body composition, more muscle mass, lower pain levels, and better athletic performance, but they’re sleeping poorly every single night.

If you constantly wake up throughout the night, struggle with insomnia, or spend most of your day exhausted, your recovery capacity drops significantly.

Sleep impacts:

• Recovery from training

• Muscle repair and growth

• Hormonal regulation

• Mood and mental health

• Pain sensitivity

• Cognitive function

• Energy levels

• Immune function

You cannot out-train chronic poor sleep.

And no supplement stack is going to replace it.

Recovery Is More Than Just Taking a Rest Day

A lot of people think recovery simply means taking a day off from training.

But recovery is much bigger than that.

Recovery includes:

• Sleep quality

• Nutrition

• Hydration

• Stress management

• Recovery between training sessions

• Nervous system regulation

• Overall lifestyle habits

You cannot continuously add more stress to the system without giving the body the resources it needs to recover and adapt.

Sometimes the issue is not the program itself.

Sometimes the body simply has no remaining capacity to tolerate additional stress.

Stress Is Still Stress

This is another major piece people underestimate.

Your body does not separate “life stress” from “training stress.”

Heavy training is a stressor.
Long work hours are a stressor.
Financial pressure is a stressor.
Relationship issues are a stressor.
Anxiety is a stressor.

It all contributes to your total stress load.

One book I often recommend is the Why Zebras Don't Get Ulcers by Robert Sapolsky, which discusses how humans often stay stuck in a chronic fight-or-flight state.

A lot of people are constantly “on.”

Their nervous system never really gets a chance to downshift.

Then they wonder why they feel exhausted, inflamed, sore, unmotivated, or unable to recover.

Nutrition Is Not Optional

You cannot build a high-performing body without giving it the raw materials it needs.

Protein matters.
Micronutrients matter.
Overall calorie intake matters.
Hydration matters.

If most of your diet consists of highly processed foods, takeout, chips, candy, and energy drinks, your recovery, energy levels, body composition, and performance are going to suffer.

That does not mean you need to eat “perfectly.”

But your body still needs adequate nutrients and amino acids to:

• Build and maintain muscle

• Recover from training

• Support connective tissue health

• Improve body composition

• Regulate energy levels

• Support overall health and longevity

Supplements can support a good foundation.

They cannot replace one.

Creatine is great.
Protein powder can be helpful.
Certain supplements absolutely have value.

But supplements cannot compensate for chronic sleep deprivation, poor nutrition, dehydration, and unmanaged stress.

If you want a deeper breakdown on the supplements that actually matter most for recovery and performance, check out The Only Two Supplements Most Athletes Actually Need.

Hydration Is More Important Than People Think

This is another one that gets overlooked constantly.

The number of people I meet who drink one or two glasses of water per day is honestly surprising.

Many people function almost entirely on coffee and caffeine.

Hydration impacts:

• Performance

• Recovery

• Energy

• Cognition

• Joint comfort

• Muscle function

• Cardiovascular function

Even mild dehydration can negatively affect how you feel and perform.

Coaches Cannot Do The Work For You

As coaches, we can guide you.
We can educate you.
We can build individualized programs.
We can adjust your training loads.
We can help create structure and accountability.

But we cannot sleep for you.
We cannot manage your stress for you.
We cannot hydrate for you.
We cannot make your nutritional choices for you.

If we see you twice per week in person, that’s two hours out of a 168-hour week.

The other 166 hours matter.

A lot.

This is one of the reasons why our initial assessment process focuses on more than just exercises and sets and reps. Understanding lifestyle, recovery, stress, injury history, and daily habits matters when building an individualized plan. What Actually Happens During an Initial Assessment?

The Big Rocks Come First

People often search for advanced solutions before they’ve mastered the fundamentals.

They want the perfect program.
The perfect supplement stack.
The perfect recovery gadget.
The perfect optimization strategy.

Meanwhile:

• They sleep poorly

• They are chronically stressed

• They barely eat protein

• They drink almost no water

• They recover inconsistently

The basics are not boring.

The basics are foundational.

And honestly, these “big rocks” are not just important for performance or body composition goals. They are fundamental for living a healthier, more energetic, and more resilient life.

That’s one of the reasons why strength training and recovery habits become increasingly important as we age. Strength Training for Longevity: Staying Active, Capable and Competitive as You Age

Training matters.
Strength matters.
Conditioning matters.

But none of it works as well if the foundation underneath it is unstable.

Get the big rocks in place first.

Everything else works better after that.

At Avos Strength, we focus on individualized coaching that takes into account your training history, recovery capacity, lifestyle, stress levels, and long-term goals. Training is important, but sustainable progress comes from addressing the full picture.

If you’re looking for guidance with strength training, recovery, performance, or long-term health, you can learn more about our coaching and assessment services here.

Frozen Shoulder: Unravelling the Complexities and Providing Clarity

Written by Michael Crawley, BSc, BPT, CSCS

Nearly 100 years ago, Earnest Codman coined the term “frozen shoulder” and highlighted three clinical issues (Salamh et al. 2025):

• Difficult to define

• Difficult to treat

• Difficult pathology to explain to patients

Those three points still hold true today.

Multiple structures and pathological findings have been implicated in the development of frozen shoulder. This includes the accumulation of immune system mediators, thickening of ligaments, and altered collagen translation (Pandey and Madi 2021). Clinically, this presents as a shoulder with reduced range of motion in both active and passive flexion, abduction, and external rotation (as seen in the image below).

Figure 1: Reduced Shoulder range of motion (ROM) with frozen shoulder

The Real Impact of Frozen Shoulder

A scoping review examining how people experience and live with frozen shoulder demonstrates how debilitating and impactful the condition can be. King and Hebron (2023) identified five major themes:

1. “Dropping me to my knees, due to the pain”

2. Struggle for normality

3. Emotional change for self

4. Challenges through the healthcare journey

5. Coping & adapting

This highlights that frozen shoulder is not just a physical limitation. It can significantly alter how someone functions and experiences their daily life.

Unfortunately, frozen shoulder demonstrates a bias towards a particular demographic. Females in the 40–60 age category take the brunt of diagnoses. To rub salt in the wounds, females are more likely to experience a more prolonged and symptomatic course compared to male counterparts.

Types of Frozen Shoulder

Frozen shoulder can be broadly classified into two categories (Pandey and Madi 2021):

Primary:
A stiff shoulder developing with no known cause. However, there are commonly linked conditions, most notably diabetes mellitus and thyroid dysfunction. The incidence of frozen shoulder can reach as high as 30% in individuals with diabetes.

Secondary:
A stiff shoulder with an underlying cause such as direct trauma (e.g. a fall), infection, or inflammatory conditions.

The Three Stages of Frozen Shoulder

Frozen shoulder follows a series of stages, delineated by changing symptoms (Date and Rahman 2020). While approximate timelines are often attached, there is significant variability, and for some individuals, full resolution may not occur within 3–5 years.

Freezing Stage (Stage 1: 2–6 months)

• Predominantly characterised by moderate to severe pain and partial restriction of ROM

• Early stages may present with pain and only terminal loss of ROM

This stage can be confused with rotator cuff tendinopathy. However, ROM does not progressively worsen in tendinopathy, whereas it continues to worsen with each follow-up in frozen shoulder.

Frozen Stage (Stage 2: 4–12 months)

• Characterised by both pain and stiffness in varying proportions

• Early phase tends to be more pain-dominant

• Later phase becomes more stiffness-dominant

Thawing Stage (Stage 3: 6–26 months)

• Characterised by minimal pain

• Gradual resolution of stiffness

• Progressive return of movement

Pathologically, this reflects a gradual reduction in inflammation and restoration of movement.

Treatment and Management Across the Stages

What actually works, and when it matters

The research on the effectiveness of treatments for frozen shoulder remains conflicting. However, a conservative approach is typically recommended as the starting point (Date and Rahman 2020).

Common interventions include:

• Analgesics

• Physiotherapy

• Intra-articular injections

• Suprascapular nerve block

Early Stage: Movement Within Tolerance

In the early stage of frozen shoulder, gentle stretching and mobility exercises within a pain-free range are advised (Date and Rahman 2020).

Creativity can play a key role here, as Louis Gifford, the brilliant pain specialist, stresses. In his book Aches and Pains, he explains how adjusting body position can influence the amount of pain-free range available to a limb.

The videos below demonstrates this concept. The key idea is simple:

• The arm can move relative to the body

• Or the arm can stay fixed while the body moves around it

Shoulder Range of Motion Wall Drills:
https://youtu.be/9_GwO7r24hM

Passive and active-assisted exercises can also be incorporated. These reduce the working stress on affected structures, allowing the humerus to move through range without generating or exacerbating pain.

Active Assisted and Passive Shoulder:
https://youtu.be/072jZDVW-ac

As Pain Settles: Introducing Strength

As pain begins to reduce and become more manageable, strengthening exercises can be introduced.

Here, the principle that “the dose and position make the poison” becomes particularly relevant.

Using isometrics in varying positions and directions allows for global loading through the shoulder while staying within tolerable limits.

Entry Level Isometric:
https://youtu.be/mDzgyyKlzZo

Later Stages: What Are Mobilisations Actually Doing?

Mobilisations performed by a physiotherapist in the later stages have shown some utility. However, the mechanism behind their effectiveness is contested.

For many years, the prevailing thought was that inferior mobilisation directly impacted the shoulder joint capsule. However, Jeremy Lewis, a well-known Australian shoulder specialist, has pointed out that a physiotherapist would need to generate approximately 600kg of force to meaningfully affect the capsule.

I am not aware of many Canadians with a 600kg deadlift.

The best approach at this stage would be to continue to progress strength training through pain free range.

Injections and Medical Management: Timing Is Key

Outside of physiotherapy, injections and pharmacological treatments are often used.

Nonsteroidal anti-inflammatories have shown little impact in the case of frozen shoulder. Intra-articular steroid injections, however, have demonstrated positive effects, particularly when used at the right time.

Again, Jeremy Lewis stresses that these injections must be used in the early stages, when pain is highest. This reinforces the importance of early and accurate diagnosis.

A similar pattern is seen with suprascapular nerve blocks, which can also have a positive effect on pain relief when applied early (Date and Rahman 2020).

Surgical Options: Often Less Helpful Than Expected

Surgical options are available, but often yield little additional benefit.

Beard et al. (2018) found no clinically significant benefit of shoulder arthroscopy compared to sham surgery. This was further supported by the large UK FROST trial (Corbacho et al. 2021), which reported that early physiotherapy was more cost-effective and accessible compared to invasive and costly surgical approaches.

Interestingly, manipulation under anaesthetic, which previously had negative connotations, has shown some efficacy. This likely relates to the reduction of muscle guarding and tension that can develop with frozen shoulder. When under anaesthetic, this guarding effect is temporarily removed.

Looking Beyond the Shoulder

An important point that is often not expressed or evaluated in the research is that frozen shoulder may be a sign of broader health issues, stemming from multiple systems in the body.

In many cases, it can act as a wake-up call to incorporate strength and conditioning into your lifestyle and address other health metrics.

You may not be able to train the affected side in the same way, but there are still many full-body exercises that can be performed without exacerbating the shoulder:

• Towing a sled

• Belt squat

• Walking lunges

• Step-ups

Why This Matters

There are three key reasons why this approach is important:

1. Approximately 1 in 5 people go on to develop similar symptoms in the opposite shoulder (Pandey and Madi 2021)

2. Sedentary individuals are more likely to receive a frozen shoulder diagnosis

3. Well-designed strength and conditioning programs can positively influence the systems linked to frozen shoulder development, including endocrine, immune, and cardiovascular systems

Deeper Dive into Causation and Management

Recent research has continued to highlight the multi-faceted nature of frozen shoulder and the challenges associated with its management (Navarro-Ledesma 2025a).

This is not a condition driven by a single structure or isolated tissue. Instead, it reflects the interaction of multiple systems within the body.

The diagram below highlights this well. Rather than being caused by one specific issue, frozen shoulder appears to sit at the intersection of several physiological systems, all of which can influence one another.

Estrogen and Menopause

One of the more consistent patterns seen in the research is the increased prevalence of frozen shoulder in peri-menopausal women. This has led to estrogen being identified as a key player in its development (Wend et al. 2012).

As shown in figure below, estrogen has effects that extend well beyond the reproductive system. Its influence spans multiple systems that are directly relevant to frozen shoulder.

Neuroendocrine System

Declining estrogen levels can influence the nervous system through several mechanisms, impacting pain thresholds, resilience to stress, and central sensitisation.

A useful way to think about this is the “fire alarm” analogy.

You leave the bacon on the grill too long and the fire alarm goes off because of the smoke. There is no fire, but the system reacts as if there is.

With reduced estrogen levels, the threshold for triggering that “alarm” can become lower. The result is an amplified pain experience, even when the underlying tissue irritation may not fully justify it.

Metabolic System

Estrogen also plays a key role in fat metabolism, glucose regulation, and resistance to oxidative stress.

When these systems are disrupted, it can create an internal environment where tissue repair is compromised. This contributes to fibrosis, which is a hallmark of frozen shoulder.

Immune System

The same pattern continues within the immune system.

Declining estrogen levels tend to promote a more pro-inflammatory state. Immune system mediators accumulate within the tissues involved in frozen shoulder, and when combined with metabolic dysfunction, this can further drive the condition.

Targeting the System, Not Just the Shoulder

The research highlights how frozen shoulder is influenced by multiple systems, not just the shoulder itself. As a result, management is not limited to physiotherapy or surgical intervention alone.

There are a number of factors that could be explored here, but for the purpose of this piece, three of the more relevant and actionable areas will be discussed below.

Strength and Conditioning

Well-designed and properly implemented strength and conditioning programs have demonstrated positive impacts on estrogen levels, muscle mass, and fat mass in menopausal women (Razzak et al. 2019).

As mentioned previously, even with an impacted and painful shoulder, this does not mean avoiding training altogether or waiting for full resolution before doing anything.

The whole-body and multi-system benefits of strength training can influence long-term outcomes indirectly. While the shoulder itself may be limited, the broader physiological adaptations still matter.

Nutrition

Diet quality also plays a meaningful role.

A nutritional approach centred around higher-quality, minimally processed foods has been shown to impact symptom severity in individuals with frozen shoulder (Hamed-Hamed et al. 2026).

In practice, the decision to implement a structured strength training program often leads to improvements in other lifestyle behaviours, including dietary choices.

In the same way that hormonal, metabolic, and immune factors can drive the development of frozen shoulder, lifestyle decisions can push back against these drivers. This not only has the potential to improve current symptoms, but also to reduce the likelihood of future development.

Sleep and Circadian Rhythm

Circadian rhythm and sleep regulate inflammatory processes, hormonal release, and tissue repair (Navarro-Ledesma 2025a).

These are central to both general health and the development and recovery of frozen shoulder, as well as adaptation to strength training and exercise.

This is where the entanglement of systems becomes more apparent.

Bringing It Together

Sleep, exercise, and nutrition can be thought of as a three-legged stool. Each supports the others, and removing one weakens the entire system.

Addressing these factors will not provide an immediate solution to frozen shoulder. However, they can set the conditions for recovery and reduce the likelihood of recurrence, particularly when considering that approximately 20% of individuals will experience similar symptoms in the opposite shoulder.

Summary and Takeaways

Frozen shoulder is a systems issue, not just a joint problem

Frozen shoulder is not a local condition. It can have significant and long-term effects on both physical and psychological well-being.

In some cases, it can be so debilitating that it alters how an individual functions day to day. That may sound hyperbolic, but when revisiting the five themes outlined earlier, alongside the number of systems involved, it becomes more understandable.

Approaching treatment with a reductionist lens, relying solely on an injection or a home exercise program, is akin to using a hammer where a scalpel is required. This sentiment is supported in a recent review by Brindisino et al. (2026).

Effective management requires a more nuanced and personalised approach that considers the multiple drivers involved:

• Hormonal (endocrine)

• Immune system (autoimmune / inflammatory)

• Strength, mobility, and capacity

• Cardiovascular health

• Pain psychology (sensitisation and emotional drivers)

• Structural factors

• Circadian rhythm and sleep

Key Takeaways

• General strength training can still be completed and is beneficial with a frozen shoulder diagnosis

• Surgical interventions are often unwarranted and do not demonstrate superior outcomes

• Frozen shoulder is multi-factorial, and lifestyle factors such as exercise, nutrition, and sleep play a critical role in both management and risk reduction

References

Beard, D. J. et al. 2018. Arthroscopic subacromial decompression for subacromial shoulder pain (CSAW): a multicentre, pragmatic, parallel group, placebo-controlled, three-group, randomised surgical trial. The Lancet 391(10118), pp. 329-338. doi: 10.1016/S0140-6736(17)32457-1

Brindisino, F. et al. 2026. Beyond the capsule: an integrated perspective on the wide world of frozen shoulder. A collaborative viewpoint. Pain Management, pp. 1-20. doi: 10.1080/17581869.2026.2636725

Corbacho, B. et al. 2021. Cost-effectiveness of surgical treatments compared with early structured physiotherapy in secondary care for adults with primary frozen shoulder : an economic evaluation of the UK FROST trial. Bone Jt Open 2(8), pp. 685-695. doi: 10.1302/2633-1462.28.Bjo-2021-0075.R1

Date, A. and Rahman, L. 2020. Frozen shoulder: overview of clinical presentation and review of the current evidence base for management strategies. Future Sci OA 6(10), p. Fso647. doi: 10.2144/fsoa-2020-0145

Hamed-Hamed, D. et al. 2026. Impact of nutritional profile on pain and functionality in patients with frozen shoulder: a cross-sectional observational study. Frontiers in Medicine Volume 13 - 2026,  doi: 10.3389/fmed.2026.1785577

King, W. V. and Hebron, C. 2023. Frozen shoulder: living with uncertainty and being in “no-man’s land”. Physiotherapy Theory and Practice 39(5), pp. 979-993. doi: 10.1080/09593985.2022.2032512

Navarro-Ledesma, S. 2025a. Frozen Shoulder as a Systemic Immunometabolic Disorder: The Roles of Estrogen, Thyroid Dysfunction, Endothelial Health, Lifestyle, and Clinical Implications. J Clin Med 14(20),  doi: 10.3390/jcm14207315

Navarro-Ledesma, S. 2025b. Frozen Shoulder as a Systemic Immunometabolic Disorder: The Roles of Estrogen, Thyroid Dysfunction, Endothelial Health, Lifestyle, and Clinical Implications. Journal of Clinical Medicine 14(20), p. 7315. 

Pandey, V. and Madi, S. 2021. Clinical Guidelines in the Management of Frozen Shoulder: An Update! Indian J Orthop 55(2), pp. 299-309. doi: 10.1007/s43465-021-00351-3

Razzak, Z. A. et al. 2019. Effect of aerobic and anaerobic exercise on estrogen level, fat mass, and muscle mass among postmenopausal osteoporotic females. Int J Health Sci (Qassim) 13(4), pp. 10-16. 

Salamh, P. et al. 2025. An international consensus on the etiology, risk factors, diagnosis and Management for individuals with Frozen Shoulder: a Delphi study. J Man Manip Ther 33(4), pp. 309-320. doi: 10.1080/10669817.2025.2470461

Wend, K. et al. 2012. Tissue-Specific Effects of Loss of Estrogen during Menopause and Aging. Frontiers in Endocrinology Volume 3 - 2012,  doi: 10.3389/fendo.2012.00019

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.

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.

Lactic Acid Isn’t the Bad Guy: What’s Really Behind Muscle Burn and Fatigue

Written by Evelyn Calado, MKin, CSCS, RKin

You’ve probably heard it before—“My legs are full of lactic acid,” or “It’s the lactic acid that makes me sore.”
But here’s the truth: lactic acid isn’t to blame for muscle soreness or fatigue—and in fact, it’s not even the enemy. It’s time to clear this up once and for all.

What Actually Happens During Exercise?

When you train—especially at moderate to high intensities—your body breaks down carbohydrates to produce energy. This process is called glycolysis, and it produces two main byproducts:

• Pyruvate, which can be used to produce energy

• Hydrogen ions (H⁺), which increase acidity in the muscle

Here’s the key thing to understand:

Hydrogen ions make your muscles feel acidic—not lactate.

As hydrogen ions build up, they lower the pH in the muscle (pH is a scale that measures how acidic or basic something is—lower pH means more acidic). This increased acidity can interfere with how your muscles contract and lead to that familiar burning sensation during hard efforts.

So What Is Lactate?

Lactate (often confused with “lactic acid”) is actually a helpful byproduct, not a waste product. When the rate of glycolysis increases and hydrogen ions start to accumulate, lactate is formed when pyruvate binds with those hydrogen ions.

This is a good thing. Lactate formation actually helps buffer the acidity by mopping up excess hydrogen ions. This slows down the drop in pH and helps you keep going longer.

So instead of being the villain, lactate is your body’s way of protecting itself from fatigue.

Myth-Busting: Lactate ≠ Muscle Soreness

Muscle soreness, especially the kind that shows up 24–48 hours later, is known as DOMS (Delayed Onset Muscle Soreness). It’s caused by microdamage to muscle tissue, inflammation, and the repair process—not by lactate.

The lactate-muscle soreness myth was debunked decades ago. Yet it continues to live on in gym talk, group classes, and even outdated training certifications.

We Produce Lactate All the Time

Contrary to popular belief, lactate isn’t just made during intense training. Your body is constantly producing and clearing lactate—even at rest.

It’s used as:

• A fuel by the heart, brain, and slow-twitch muscle fibers

• A precursor to glucose in the liver through the Cori cycle

• A signaling molecule for adaptation and recovery

Far from being a waste product, lactate is essential to energy production and endurance performance.

Why Lactate Threshold Matters

Your lactate threshold refers to the highest intensity at which your body can produce and clear lactate at the same rate. Once you exceed that threshold, lactate begins to accumulate—but not because it’s causing fatigue. It’s a sign that your body is working hard and relying more on anaerobic metabolism.

What matters is that:

• Lactate is a proxy for effort, not the cause of failure

• The better trained you are, the more efficiently you can clear lactate, which allows you to sustain high output for longer

This is why aerobic base training and well-planned intervals are so valuable—they help improve your body’s ability to manage lactate and stay out of deep fatigue.

The Bottom Line

MythRealityLactic acid causes sorenessMuscle soreness comes from tissue damage, not lactateLactate makes you fatigueLactate buffers fatigue and helps you continueLactate is a waste productIt’s a valuable fuel and performance toolHigh lactate = badIt reflects effort—not failure

So next time you feel the burn or hear someone say “it’s the lactic acid,” you’ll know better: Lactate isn’t making you slow down—it’s helping you stay in the game.

Train. Play. Repeat.
Want to learn how to build your aerobic base, improve lactate clearance, and train smarter—not just harder? Book a session at Avos Strength and we’ll break it down.

The Science of Sleep: How to Optimize Recovery and Performance

Written by Evelyn Calado, MKin, CSCS, RKin

Sleep is one of the most critical, yet often overlooked, components of overall health and athletic performance. High-quality sleep is essential for physical recovery, cognitive function, and long-term well-being. Whether you're an athlete striving for peak performance or someone simply looking to improve daily function, optimizing sleep should be a top priority.

How many hours should you sleep a night?

Research generally suggests that most adults should aim for 7 to 9 hours of sleep per night to maintain overall health, with individual needs varying based on factors like age, lifestyle, and genetics. For athletes, the recommendations can differ slightly due to the physical demands placed on their bodies.

• General population:

  • Adults: 7–9 hours per night

  • Teens: 8–10 hours per night

  • Children: 9–11 hours per night

• Athletes:
  Athletes often require more sleep for recovery, muscle repair, and optimal performance, with some research suggesting that 8–10 hours per night may be ideal, especially for those who train intensely or frequently

The Importance of Sleep for Health and Performance

Physical Recovery and Performance

Sleep is when the body undergoes the majority of its repair and recovery processes. During deep sleep (slow-wave sleep), the body increases the release of human growth hormone (HGH), which is crucial for muscle repair, bone growth, and tissue regeneration (Leeder et al., 2012). Additionally, inadequate sleep can lead to decreased glycogen storage, reduced muscle protein synthesis, and impaired immune function, all of which can negatively impact athletic performance (Halson, 2014).

For athletes, studies have shown that sleep deprivation leads to reduced reaction time, impaired motor function, decreased endurance, and an increased risk of injury (Fullagar et al., 2015). A study on basketball players found that increasing sleep duration improved sprint times, shooting accuracy, and overall performance (Mah et al., 2011).

Cognitive Function and Decision-Making

Cognitive function is just as critical as physical performance, especially in sports that require strategic thinking, quick reactions, and split-second decision-making. Poor sleep has been linked to impaired memory, decreased attention span, and slower reaction times (Walker, 2017). For athletes, this means a diminished ability to anticipate plays, make precise movements, and adapt to in-game situations.

Hormonal Balance and Mental Health

Sleep plays a vital role in regulating hormones, including cortisol (the stress hormone) and testosterone. Sleep deprivation increases cortisol levels, which can lead to elevated stress, impaired recovery, and increased fat storage (Samuels, 2008). At the same time, sleep is necessary for optimal testosterone production, which is important for muscle growth, strength, and recovery.

Additionally, inadequate sleep is linked to mood disturbances, increased risk of depression and anxiety, and overall reduced well-being. A well-rested athlete is not only physically prepared but also mentally sharper and more resilient.

How to Optimize Sleep for Better Recovery and Performance

1. Maintain a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your body’s internal clock (circadian rhythm), leading to better sleep quality. Inconsistent sleep patterns can disrupt recovery and performance (Dijk & Archer, 2009).

2. Create an Ideal Sleep Environment

• Keep it Cool: The optimal room temperature for sleep is between 16-19°C (60-67°F). I personally take this to the next level by opening all bedroom windows before bed to maximize cool airflow

• Eliminate Light: Darkness signals the brain to produce melatonin, a hormone that promotes sleep. Use blackout curtains or an eye mask

• Reduce Noise: White noise machines or earplugs can help block disruptive sounds. I sleep with an air purifier on, which not only improves air quality but also provides soothing background noise

• Incorporate Plants: Snake plants are a great addition to the bedroom as they improve air quality by filtering toxins and increasing oxygen levels, which can promote better sleep

3. Minimize Screen Time and Optimize Lighting

Blue light from phones, tablets, and TVs suppresses melatonin production and interferes with sleep quality. Try to avoid screens at least 60 minutes before bedtime or use blue light filters (Chang et al., 2015).

One of my biggest nighttime game-changers has been switching all bedroom lights to red light bulbs. Red light has been shown to have minimal impact on melatonin production, making it an ideal choice for nighttime lighting. I even installed red puck lights in the bathroom to prevent harsh light exposure when brushing my teeth or washing my face at night.

A dimly lit bedroom bathed in a warm red glow from red light bulbs, creating a calming atmosphere ideal for restful sleep.

4. Prioritize a Pre-Sleep Routine

Establishing a wind-down routine can signal to your body that it’s time for rest. Consider:

• Reading a book for 30-60 minutes before bed (this has been a game-changer for me)

• Practicing deep breathing or meditation

• Gentle stretching or mobility work

5. Manage Caffeine and Alcohol Intake

Caffeine has a half-life of 5-6 hours, meaning it can stay in your system for a long time. Avoid consuming caffeine at least 6 hours before bed. While alcohol might make you feel sleepy, it disrupts REM sleep and overall sleep quality (Roehrs & Roth, 2001).

6. Try Magnesium Spray for Relaxation

Another tip worth trying is applying magnesium spray to the bottoms of your feet before bed. Magnesium plays a key role in muscle relaxation, stress reduction, and sleep regulation. Some people find it helps improve sleep onset and quality, making it a great addition to your nighttime routine.

7. Use Sleep Tracking to Optimize Habits

Wearable technology and sleep tracking apps can provide insights into sleep patterns and help identify areas for improvement. Tracking heart rate variability (HRV) and sleep duration can help athletes understand their recovery needs better (Walsh et al., 2021).

Final Thoughts

Sleep is a fundamental pillar of health and performance. It impacts everything from physical recovery and injury risk to cognitive function and hormonal balance. Prioritizing high-quality sleep through consistent habits, proper sleep hygiene, and lifestyle adjustments will enhance athletic performance, mental clarity, and long-term health.

Investing in better sleep isn’t just about feeling well-rested—it’s about optimizing your body’s ability to perform and recover at its highest potential. Train hard, recover smart, and sleep well.

References

• Chang, A. M., Aeschbach, D., Duffy, J. F., & Czeisler, C. A. (2015). Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness. Proceedings of the National Academy of Sciences, 112(4), 1232-1237.

• Dijk, D. J., & Archer, S. N. (2009). Circadian and sleep-dependent aspects of memory performance. Progress in Brain Research, 169, 107-135.

• Fullagar, H. H., et al. (2015). Sleep and recovery in team sport. Int. J. Sports Physiol. Perform., 10(8), 950-957.

• Walsh, N. P., et al. (2021). Sleep and the elite athlete. Int. J. Sports Physiol. Perform., 16(5), 572-573.

• Walker, M. P. (2017). Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner.

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.