At Cristini Athletics, we believe in evidence-based training approaches that acknowledge the unique physiological needs of both male and female athletes. Here’s what current research reveals about key differences in training requirements:
For Female Athletes:
• Menstrual Cycle Impact: Training intensity should be adjusted throughout the monthly cycle
• Higher estrogen phases (follicular phase): Ideal for strength training and high-intensity workouts
• Luteal phase: Focus on endurance and moderate-intensity training
• Recovery needs may increase during certain phases
For Male Athletes:
• More consistent hormonal patterns allow for steadier training cycles
• Higher testosterone levels support faster strength gains
• Can typically handle higher training volumes with less fluctuation in performance
Female Athletes:
• Generally require more precise recovery planning
• May benefit from longer rest periods between heavy lifting sessions
• Focus on active recovery during hormone fluctuations
• Enhanced need for sleep during certain phases of menstrual cycle
Male Athletes:
• Often recover faster from strength-based workouts
• Can typically handle higher frequency of intense training
• May require less variation in recovery protocols
• Better suited for shorter rest periods between sets
Female Athletes:
• Higher iron requirements, especially during menstruation
• Greater need for calcium and vitamin D
• Protein requirements: 1.6-2.0g per kg of body weight
• Carbohydrate timing crucial around training cycles
Male Athletes:
• Higher overall caloric needs
• Greater protein requirements (2.0-2.4g per kg of body weight)
• More flexible meal timing options
• Higher carbohydrate tolerance
Female Athletes:
• Excel in endurance-based WODs
• Often demonstrate superior relative strength
• Better fatigue resistance in high-rep scenarios
• May benefit from more varied programming
Male Athletes:
• Higher absolute strength numbers
• Greater power output in explosive movements
• Typically handle higher volume in strength work
• May need less variation in programming
Individualized Programming:
• We offer personalized training schedules that account for these gender differences
• Regular assessment of recovery needs
• Hormone-conscious programming for female athletes
Nutrition Support:
• Gender-specific nutrition guidelines
• Meal timing recommendations based on training schedules
• Supplementation advice when needed
Recovery Protocols:
• Regular monitoring of fatigue levels
• Adjusted training intensity based on individual needs
Remember: While these differences are important to acknowledge, individual variation always plays a crucial role. At Cristini Athletics, we focus on personalized approaches while keeping these general guidelines in mind.
Instructor
Fitness has always been a part of Steve’s life. He literally grew up in the aerobics room and his first job was cleaning a gym. He is now a co-owner and Head Coach of one. Like other members of his family, he was born with a competitive spirit. He is a three-time CrossFit Games Regional athlete, who also participated in the CrossFit Games in 2016. He’s also competed in the Granite Games as well as Wodapalooza. As a certified coach, Steve’s specialties are perfecting movements and pushing people to a new level of mental and physical strength.
