Can You Work Out With Sore Muscles? How to Decide When to Train Again

Quick answer: You do not always need to wait until muscle soreness is completely gone before exercising again. If the soreness is mild, your normal range of motion is intact, your warm-up feels progressively better, and you can perform the planned movements without changing your technique, training may be reasonable. If soreness is substantial enough to reduce strength, limit movement, change your mechanics, or make ordinary activity painful, modify the session or give the affected muscles more time. Sharp pain, major swelling, significant weakness, dark urine, or symptoms that do not resemble your usual post-workout soreness deserve a different level of caution. [1–6]

You finish a hard workout on Monday.

Tuesday morning, your legs are tender.

By Wednesday, walking down the stairs still reminds you exactly how many lunges you did.

Your program says it is time to train again.

Should you?

There is no useful rule that says:

"Never train a sore muscle."

There is also no useful rule that says:

"Soreness is weakness leaving the body—just push through it."

Both are too simplistic.

Delayed-onset muscle soreness, or DOMS, is common after unfamiliar or demanding exercise, especially when the workout contains substantial eccentric loading. But soreness does not tell you exactly how much muscle damage occurred, and it does not perfectly tell you whether performance has recovered. [1]

A better decision comes from combining several clues:

• How sore are you?
• Is the soreness diffuse or sharply localized?
• Has your normal range of motion returned?
• Does the muscle still feel unusually weak?
• Can you move with normal technique?
• Does a progressive warm-up improve things?
• Is today's workout demanding the same muscles in the same way?

Those questions give you a much better answer than soreness alone.

Table of Contents

• Why soreness alone cannot tell you whether you are ready
• What normal DOMS usually feels like
• The green, yellow and red training decision
• Why strength matters
• Use your warm-up as a readiness check
• Should you train the same muscle again?
• What if you train before full recovery?
• Does light exercise help?
• Can you train a different muscle group?
• How long should you wait?
• When soreness may actually be an injury
• When severe soreness needs medical attention
• Where LactiGo fits

Soreness Is Not a Recovery Meter

The first thing to understand is that soreness and muscle damage are not interchangeable.

In one study, 110 men performed different amounts of maximal eccentric elbow-flexor exercise.

Researchers then compared soreness with other commonly used indicators of exercise-induced muscle damage.

The relationship was not strong enough for soreness to act as a reliable measure of how much damage had occurred. [1]

That means two people can complete a similar workout and have very different experiences.

One may be extremely sore but have relatively well-preserved function.

Another may report moderate soreness while still experiencing substantial strength loss.

This is why the question:

"How sore am I?"

needs to become:

"How well is the muscle actually functioning?"

What Normal DOMS Usually Feels Like

Typical delayed-onset muscle soreness usually has a recognizable pattern.

It often:

• Appears hours after exercise rather than during one specific repetition
• Becomes more noticeable the next day
• Feels diffuse across the muscles that were trained
• Creates tenderness when the muscle is pressed
• Makes stretching or contracting the muscle uncomfortable
• Is accompanied by stiffness
• Gradually improves over the following days

DOMS is particularly common after unfamiliar eccentric exercise—movements in which an active muscle lengthens under load. If you want to understand why eccentric exercise causes so much soreness, the lengthening-under-load demand is the key.

Examples include:

• Lowering weights
• Running downhill
• Landing
• Descending stairs
• Slow eccentric resistance training

If your soreness follows that familiar pattern, the next question is not automatically whether you must rest.

It is how much the soreness is affecting function.

Use a Green, Yellow and Red Decision Instead of a Pain Number

A 1-to-10 soreness score can be useful, but it is incomplete.

A better practical framework combines soreness with function.

This is not a validated medical diagnostic scale.

It is a simple decision tool for ordinary post-exercise soreness.

Green: Training Is Usually Reasonable

Your soreness is mild and familiar.

You can:

• Walk normally
• Move through your usual range of motion
• Perform bodyweight versions of the exercise
• Maintain normal technique
• Produce force without a marked sense of weakness

Your warm-up either feels normal or improves as you move.

You may not need to change the workout at all.

If the session is demanding, you can still build into it gradually.

Yellow: Modify the Session

The muscle is noticeably sore and stiff.

You may also notice:

• Reduced range of motion
• Clear heaviness
• Lower-than-normal power
• Technique beginning to change
• Pain increasing when load rises
• A warm-up that does not restore normal movement

This does not necessarily mean complete rest.

It may mean adjusting:

• Load
• Volume
• Exercise selection
• Range of motion
• Speed
• Training emphasis

A lighter session or training a different body region may make more sense.

Red: Do Not Treat This as Routine DOMS

Stop and reassess when you have:

• Sharp or sudden pain
• A specific painful event during exercise
• Significant swelling
• New bruising or skin-color change
• Major weakness
• Inability to use the muscle normally
• Numbness or tingling
• Pain that keeps worsening
• Dark tea- or cola-colored urine
• Symptoms far more severe than your usual post-workout soreness

These signs can point toward injury or, in rare cases, exertional rhabdomyolysis rather than ordinary DOMS. [5,6]

Strength Can Lag Behind How You Feel

DOMS is a pain experience.

Recovery of muscle function is a different measurement.

After demanding eccentric exercise, maximal force can fall significantly and remain reduced for several days depending on the exercise.

In one study of 89 men, the immediate loss of maximal isometric strength after eccentric exercise was related to strength loss over the following four days. [2]

Other markers—including soreness, swelling, range of motion and creatine kinase—did not move perfectly together.

That is why feeling "less sore" does not automatically mean your force production has fully returned.

For strength and power athletes, this is especially important.

A muscle may feel tolerable in daily life while still being below its normal performance capacity.

Performance Can Remain Reduced for Several Days

The effect depends on the exercise.

A 2024 systematic review and meta-analysis examined 20 studies involving muscle-damaging resistance or plyometric exercise.

Sprint and change-of-direction performance were impaired for up to 72 hours after the damaging exercise in the included literature. Measures such as DOMS and creatine kinase were elevated and countermovement-jump performance was also reduced during the same general recovery window. [3]

A 2023 sprint-training study similarly found prolonged changes after some resisted-sprint sessions, including reduced muscle torque and slower sprint performance over parts of the following 72 hours. [4]

This does not create a universal rule that everyone needs three days off.

It tells us that performance recovery can outlast the workout itself—and sometimes outlast the point when soreness feels manageable.

Use Your Warm-Up as a Readiness Test

Your warm-up gives you information that sitting on the couch cannot.

Start with easy movement.

Then gradually move toward the patterns required in your planned workout.

For a lower-body strength day, that might look like:

1. Easy walking or cycling
2. Bodyweight squats
3. Light loaded squats
4. Progressively heavier warm-up sets

For running:

1. Easy walking
2. Light jogging
3. Drills
4. A few controlled accelerations

You are looking for a trend.

Good sign

The muscles feel stiff at first, then movement becomes easier.

Technique normalizes.

The soreness becomes less noticeable.

Force and coordination feel close to normal.

Caution sign

Movement stays restricted.

Pain increases as load rises.

You shorten your stride.

Your squat shifts to one side.

You cannot reach your normal positions.

Power is obviously reduced.

That is useful feedback.

Do not ignore it because the training plan says today is leg day.

Feeling Better During a Warm-Up Does Not Mean Recovery Is Complete

Exercise itself can temporarily reduce soreness.

That is a real effect.

Researchers tested light concentric exercise after eccentric muscle damage and found that soreness and tenderness fell by roughly 40% immediately after the light exercise. [7]

But the effect was temporary.

The light exercise did not improve the overall recovery of:

• Strength
• Range of motion
• Swelling
• Creatine kinase

compared with the control condition. [7]

This is a crucial practical point:

A warm-up can make you feel better without instantly repairing the muscle.

Use the warm-up to assess movement.

Do not use temporary pain relief as proof that full recovery has occurred.

Does Light Exercise Speed Up DOMS Recovery?

Not necessarily.

Light movement can:

• Feel good
• Reduce stiffness temporarily
• Make soreness less noticeable while moving
• Help you assess range of motion

But the 2006 study above found no acceleration of the underlying recovery pattern. [7]

So the phrase active recovery can be misleading if people interpret it as:

"Moving lightly makes damaged muscle heal much faster."

The evidence is more modest.

Light activity may make the recovery period more comfortable.

That is not the same thing as rebuilding tissue faster.

Can You Train the Same Muscle Before It Is Fully Recovered?

Sometimes.

Controlled eccentric-exercise research has produced a surprising finding:

Repeating exercise before all soreness and strength changes have returned to baseline does not necessarily make muscle damage dramatically worse.

In one study, participants repeated maximal eccentric elbow-flexor exercise only two days after the first damaging bout.

The second bout caused another immediate reduction in force, but it did not significantly change the overall recovery time course compared with controls. [8]

An older study found a similar adaptation when participants repeated eccentric exercise five days after the first bout, even though several measurements had not fully returned to baseline. [9]

This suggests that the body can begin adapting before complete recovery has occurred.

But it is not permission to ignore function.

More Exercise Is Not Always Neutral

The intensity of the second session matters.

A study using repeated high-intensity dumbbell exercise to failure during recovery found evidence of a slight delay in recovery compared with the control condition. [10]

The participants performed five sets of arm curls to failure on multiple recovery days after maximal eccentric exercise.

That is very different from:

• Easy cycling
• Technique work
• A reduced-load session
• Training another body part

So the useful conclusion is not:

"Training sore is harmless."

It is:

The consequences depend on how sore you are, how much function has recovered and what you plan to do next.

The Repeated-Bout Effect Changes the Picture

If you repeat a familiar workout, your body usually becomes more resistant to the disruption caused by that exercise.

This is known as the repeated-bout effect.

After an initial unfamiliar eccentric workout, a similar later bout often produces:

• Less soreness
• Smaller strength losses
• Lower creatine-kinase responses
• Faster recovery

A 2026 study adds newer evidence that neural adaptations may contribute to this protective effect, along with the structural and cellular adaptations described in earlier research. [11]

This is why your first week of split squats can leave you limping down the stairs while the same exercise barely bothers you a month later.

Less soreness does not mean the exercise stopped working.

It means you adapted.

You Do Not Need to Wait for Zero Soreness

For ordinary training, zero soreness is an unnecessarily strict requirement.

If you waited until every muscle felt completely untouched before exercising again, many productive training programs would become difficult to schedule.

The more useful goal is:

Enough recovery to perform the next session safely and with the quality it requires.

For a light aerobic session, that threshold may be fairly low.

For maximal sprinting, heavy squatting or high-skill Olympic lifting, the threshold should be higher.

The consequences of reduced strength and altered mechanics are different.

The Harder the Session, the More Recovery Matters

Consider three workouts.

Easy cycling

The demand for maximal force is low.

Mild leg soreness may have very little effect.

Heavy squats

The same sore quadriceps now need to produce high force under load.

Reduced strength becomes more relevant.

Maximal sprinting

You are asking the legs to produce very high force rapidly while coordinating movement at high speed.

Even a modest performance decrement matters more.

That is why there cannot be one universal "soreness rule" for all training.

Can You Train a Different Muscle Group?

Often, yes.

If your quadriceps are sore from Monday's workout, an upper-body session on Tuesday may be perfectly reasonable.

But the important question is whether the sore area still participates meaningfully in the new workout.

For example:

A bench-press workout places relatively little demand on sore quadriceps.

Heavy standing overhead presses may require more lower-body bracing.

A rowing workout after a hard deadlift day may heavily recruit the already fatigued posterior chain.

Think about movement demands rather than simply body-part labels.

Watch for Compensation

Even if the next workout targets another area, severe soreness can change how you move.

Examples include:

• Limping
• Shifting weight away from one leg
• Altering spinal position
• Shortening your stride
• Avoiding normal joint angles

If soreness is changing the mechanics of unrelated exercises, the problem is no longer isolated.

That is a good reason to modify the session.

What About Cardio When Your Legs Are Sore?

Easy aerobic activity is usually different from hard intervals or sprinting.

A low-intensity ride or walk may feel comfortable even when the legs are mildly sore.

Hard running is another matter.

DOMS can change running mechanics.

Human downhill-running research has documented changes in knee and ankle range of motion and stiffness when runners performed again while experiencing DOMS. [12]

This does not mean mild soreness automatically makes running dangerous.

It means your movement pattern can change when sore.

Pay attention to how you actually run—not just whether you can tolerate the discomfort.

How Long Should You Wait Between Hard Sessions?

There is no universal number.

Recovery depends on:

• Training experience
• Exercise novelty
• Exercise selection
• Volume
• Intensity
• Eccentric loading
• Sleep
• Nutrition
• Individual response

A familiar moderate workout may leave you ready to train the same muscles relatively soon.

An unfamiliar high-volume eccentric workout can affect strength and performance for several days.

The clock alone cannot make the decision for you.

Use time plus function.

A Better Question Than "Has It Been 48 Hours?"

Ask:

Can I do today's workout the way it is supposed to be done?

If the answer is yes after an appropriate warm-up, mild residual soreness may not matter much. If you have ever wondered why your muscles can still hurt 48 hours later, the answer is that DOMS can peak well after the workout—not that you must wait for it to vanish.

If the answer is no because:

• Load feels abnormally heavy
• Technique is changing
• Range of motion is restricted
• Power has disappeared
• Pain is increasing

then another 24 or 48 hours—or a modified session—may be the better choice.

DOMS and an Injury Do Not Usually Feel the Same

Post-workout soreness is common.

A muscle strain is an injury.

They can overlap in how they feel, but certain patterns should make you more cautious.

A strain may involve:

• Sudden pain
• A specific event when the pain began
• A popping or tearing sensation
• Swelling
• Bruising or skin-color change
• Limited motion
• Weakness
• Difficulty using the affected muscle normally

Mayo Clinic notes that muscle strains can range from overstretched tissue to partial or complete tears and that symptoms can include pain, swelling, limited movement and weakness. [5]

DOMS, by contrast, usually emerges after a delay and is more diffuse.

If you cannot tell which one you are dealing with, do not use an internet soreness checklist as a diagnosis.

Get appropriate assessment.

Do Not Train Through Sharp Pain Just Because You Expected Soreness

Expected soreness can make people discount pain that deserves attention.

You planned to be sore after deadlifts.

That does not mean every pain in your hamstring the next morning is automatically DOMS.

Pay attention when pain is:

• Sharp
• Focal
• Increasing
• Associated with swelling
• Associated with bruising
• Preventing normal movement
• Accompanied by numbness or tingling

Mayo Clinic recommends medical evaluation when muscle-strain symptoms worsen, pain is serious or not improving, numbness or tingling occurs, or the injured muscle is difficult to use. [5]

Severe Muscle Pain and Dark Urine Are Different

One rare but important condition deserves its own warning.

Exertional rhabdomyolysis occurs when severe muscle breakdown releases cellular contents into the bloodstream.

CDC guidance identifies important warning signs including:

• Muscle pain or cramping more severe than expected
• Dark tea- or cola-colored urine
• Unusual weakness or fatigue

Symptoms can appear hours or even days after the activity. [6]

If those symptoms occur, seek medical care promptly.

Do not assume that drinking more water and resting will be enough.

Rhabdomyolysis requires medical assessment and blood testing.

Your Practical Pre-Workout Readiness Check

Before repeating a demanding session on sore muscles, run through five questions.

1. Does this feel like normal soreness?

Diffuse tenderness after an unfamiliar workout is different from sharp focal pain.

2. Is my normal range of motion available?

Can you reach the positions required by the workout without forcing them?

3. Can I produce force normally?

You do not need laboratory testing.

Notice whether familiar warm-up loads feel dramatically heavier than usual.

4. Is my technique normal?

If you are compensating to avoid pain, modify or stop.

5. Does the warm-up improve the situation?

Stiffness that eases with movement is different from pain that progressively increases.

If all five look good, mild soreness alone may not be a reason to cancel.

A Simple Train / Modify / Rest Table

This is a practical training framework, not a medical diagnostic tool.

What About Pain Relief Before Training?

This requires judgment.

A sore muscle can feel better after:

• Warming up
• Light movement
• Massage
• A topical product
• Other symptom-relief strategies

Feeling better can be useful.

But pain relief changes what you feel.

It does not automatically restore:

• Maximal force
• Power
• Range of motion
• Neuromuscular performance
• Tissue recovery

The light-exercise study makes this distinction particularly clear: soreness dropped temporarily, but the recovery process itself did not accelerate. [7]

So never let symptom relief be the only reason you decide a hard workout is safe.

Assess function too.

Where LactiGo Fits Before Activity

LactiGo should not appear in this article only as something used after exercise.

Its product science page describes a routine built around muscle groups a person plans to train or recover, including pre-activity application. [13]

LactiGo also has direct human research in which topical carnosine gel was applied 40 minutes before intermittent high-intensity exercise in seven world-class rugby sevens players. [14]

That study found higher peak power in selected sprints.

It did not study DOMS.

It did not test whether athletes should train sore.

And it did not demonstrate that topical application restores unrecovered strength.

Those distinctions matter here.

Use the Readiness Decision First

If you are considering LactiGo before a workout, make the training decision before you use symptom relief as evidence.

Ask:

Does the soreness look normal?

Can I move normally?

Can I produce force normally enough for this session?

Is my technique intact?

Then decide whether to train.

A topical product can fit into an active routine.

It should not become a tool for overriding warning signs your body is giving you.

The Bottom Line

You do not need to wait until every trace of soreness disappears before you train again.

But soreness should not be ignored either.

The mistake is treating it as the only signal.

Research shows that DOMS does not closely reflect the magnitude of every other marker of exercise-induced muscle damage. [1]

It is possible to feel relatively sore while function is fairly good.

It is also possible for strength, sprint performance or movement quality to remain impaired even when soreness feels manageable. [2–4]

So use a broader test.

If your soreness is:

mild, familiar and improving

and you have:

normal movement, normal technique and reasonable strength

training may be completely appropriate.

If soreness comes with:

restricted movement, obvious weakness, altered mechanics or reduced performance

modify the session.

And if your symptoms include:

sharp pain, major swelling, bruising, severe weakness, dark urine or an inability to use the muscle normally

stop treating the problem like routine DOMS. [5,6]

A warm-up can help you make the decision.

Just remember that feeling better during movement does not prove that recovery is complete.

Light exercise has been shown to reduce soreness temporarily without accelerating restoration of muscle function. [7]

Finally, do not fear every training session that occurs before perfect recovery.

Controlled research shows that repeating exercise before all muscle-damage markers return to baseline does not necessarily worsen the recovery process. [8,9]

But the harder the second workout, the more caution matters. Repeated high-intensity training to failure can slightly delay recovery. [10]

That leads to a much more useful rule than:

"Never train sore."

Use this instead:

Train when you can perform the session well.

Modify when soreness is changing function.

Rest or get evaluated when the symptoms no longer look like ordinary post-workout soreness.

That is a better way to stay consistent without treating pain as either something to fear—or something to prove.

Frequently Asked Questions

Can you work out when your muscles are sore?

Yes, sometimes. Mild familiar soreness with normal movement, technique and strength does not automatically require a rest day. The decision should depend on function as well as soreness.

Should I wait until DOMS is completely gone?

Not necessarily. Zero soreness is not required before every workout. What matters more is whether you can perform the planned session normally.

Is soreness a good measure of muscle damage?

No. Research has shown that DOMS does not closely reflect the magnitude of other muscle-damage indicators. [1]

How do I know if I am too sore to train?

Be more cautious if soreness comes with reduced range of motion, obvious weakness, altered movement mechanics or pain that increases during your warm-up.

Can a warm-up make DOMS better?

Yes. Light exercise can temporarily reduce soreness. In one human study, soreness and tenderness fell by about 40% immediately after light concentric exercise. [7]

Does that mean the warm-up speeds recovery?

Not necessarily. In that same study, light exercise did not accelerate recovery of strength, range of motion, swelling or creatine kinase. [7]

Can I train the same muscle two days later if it is still sore?

Possibly. Controlled studies have found that repeating eccentric exercise before complete recovery did not necessarily worsen the overall recovery time course. [8] The type and intensity of the second workout matter.

Will training sore cause more muscle damage?

Not automatically. Several controlled studies found that repeated exercise during recovery did not substantially exacerbate muscle-damage markers. However, very demanding repeated exercise may delay recovery somewhat. [8–10]

Can I train another body part while sore?

Often, yes. Make sure the sore muscles are not causing you to compensate during the new workout.

Is cardio okay when my legs are sore?

Easy cardio may be reasonable with mild soreness. Hard running, sprinting and change-of-direction work deserve more caution because DOMS and muscle damage can affect performance and movement mechanics. [3,12]

How long does it take to recover from DOMS?

It varies. Ordinary DOMS often develops over the day after exercise and improves over several days, but strength and performance recovery can follow a different timeline.

Why am I less sore after repeating the same workout?

That is the repeated-bout effect. One exposure to unfamiliar exercise helps protect the muscle from some of the disruption caused by similar later exercise.

Does less soreness mean the workout stopped working?

No. Reduced soreness usually reflects adaptation, not loss of training effectiveness.

How can I tell DOMS from a muscle strain?

DOMS generally develops after a delay and feels diffuse. A strain is more likely to involve a specific painful event, focal pain, swelling, bruising, weakness or limited movement. [5]

When should severe muscle soreness worry me?

Seek medical care for unusually severe pain, profound weakness or dark tea- or cola-colored urine because these can be symptoms of rhabdomyolysis. [6]

Can I use LactiGo before training?

LactiGo's product science framework includes pre-activity use, and its 2025 human performance study used topical application 40 minutes before intermittent high-intensity exercise. [13,14]

Does LactiGo tell me whether I am recovered enough to train?

No. Your readiness decision should be based on symptoms, movement, strength, technique and the demands of the planned workout.

External References

1. Nosaka K, Newton M, Sacco P. Delayed-onset muscle soreness does not reflect the magnitude of eccentric exercise-induced muscle damage. Scandinavian Journal of Medicine & Science in Sports. 2002;12(6):337–346. PMID: 12453160. DOI: 10.1034/j.1600-0838.2002.10178.x. PubMed
2. Nosaka K, Newton M. Is isometric strength loss immediately after eccentric exercise related to changes in indirect markers of muscle damage? Applied Physiology, Nutrition, and Metabolism. 2006. PMID: 16770360. DOI: 10.1139/h06-005. PubMed
3. Acute effects of exercise-induced muscle damage on sprint and change of direction performance: a systematic review and meta-analysis. 2024. PMID: 38952917. PubMed
4. Recovery kinetics following sprint training: resisted versus unresisted sprints. 2023. PMID: 37776346. PubMed
5. Mayo Clinic. Muscle strains — Symptoms and causes. Current clinical guidance reviewed for strain-warning patterns including pain, swelling, weakness, limited movement and worsening symptoms.
6. Centers for Disease Control and Prevention / NIOSH. Signs and Symptoms of Rhabdomyolysis. Updated January 14, 2025. CDC
7. Zainuddin Z, Sacco P, Newton M, Nosaka K. Light concentric exercise has a temporarily analgesic effect on delayed-onset muscle soreness, but no effect on recovery from eccentric exercise. Applied Physiology, Nutrition, and Metabolism. 2006. PMID: 16604130. DOI: 10.1139/h05-010. PubMed
8. Paddon-Jones D, Muthalib M, Jenkins D. The effects of a repeated bout of eccentric exercise on indices of muscle damage and delayed onset muscle soreness. Journal of Science and Medicine in Sport. 2000;3(1):35–43. PMID: 10839227. DOI: 10.1016/S1440-2440(00)80046-8. PubMed
9. Ebbeling CB, Clarkson PM. Muscle adaptation prior to recovery following eccentric exercise. European Journal of Applied Physiology and Occupational Physiology. 1990;60(1):26–31. PMID: 2311590. DOI: 10.1007/BF00572181. PubMed
10. Sakamoto A, Maruyama T, Naito H, Sinclair PJ. Effects of exhaustive dumbbell exercise after isokinetic eccentric damage: recovery of static and dynamic muscle performance. Journal of Strength and Conditioning Research. 2009;23(9):2467–2476. PMID: 19910828. DOI: 10.1519/JSC.0b013e3181b22a3c. PubMed
11. Motor unit adaptations contribute to the repeated bout effect following damaging resistance exercise. Journal of Applied Physiology. 2026. PMID: 41553735. DOI: 10.1152/japplphysiol.00752.2025. PubMed
12. Braun WA, Dutto DJ. The effects of a single bout of downhill running and ensuing delayed onset of muscle soreness on running economy performed 48 h later. European Journal of Applied Physiology. 2003. PMID: 12783232. DOI: 10.1007/s00421-003-0857-8. PubMed
13. LactiGo. The Science Behind Transdermal Carnosine Gel. Use for LactiGo-specific application, performance/recovery positioning and brand science context. LactiGo Science
14. Beaven CM, James C, McMaster DT, Brockelbank N. Topical carnosine gel improves intermittent high-intensity exercise performance in world-class rugby sevens players. Journal of the International Society of Sports Nutrition. 2025;22(1):2550311. PMID: 40859880. PMCID: PMC12427510. DOI: 10.1080/15502783.2025.2550311. PubMed