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Fluctuations in hormones over the menstrual cycle phases can impact female athletes’ athletic performance in different ways. This is increasingly recognised as a key consideration for women’s sport. It’s important to understand the impact these hormones have on your body, and as a result, your ability to train/perform/compete on a given day. This will enable you, with the help of your coach, to individualize your training to put you in the best possible position to perform, while also reducing your risk of injury.

In this blog, we’ll discuss what’s happening at a hormonal level during the follicular phase, and offer some simple tips to help you optimize your training and nutrition during this phase.

What happens to the body during the Follicular Phase?

The Follicular Phase is the start of the cycle and it begins with menstruation which can last anywhere from 3 to 7 days. After menstruation, oestrogen levels gradually start to increase for the remainder of the follicular phase which typically lasts a further 5-6 days until ovulation.

How can I optimize my training during the Follicular Phase?

As hormone levels are at their lowest during the follicular phase, it’s a good time to do high-intensity and muscle-building work. Increasing oestrogen levels in the second half of the follicular phase may have a positive impact on mood and energy levels, leading to increases in perceived performance and strength. If you feel good, and the timing is right within the overall context of your training and competition schedule, then it can be a good time to push yourself.

How can I optimize my nutrition during the Follicular Phase?

After menstruation, some females can suffer from a loss of appetite. It’s important to make sure you’re getting enough calories to fuel your training and not running into a calorie deficit, which may impact performance.

If you have higher energy levels, you’re doing higher-intensity sessions and increasing your overall workload, it’s important to choose foods that will support your increased activity. Such as lean proteins and complex carbohydrates like whole wheat, brown rice and quinoa.

As your oestrogen levels rise, you can also include foods that will help your body maintain healthy levels of oestrogen, such as cruciferous vegetables, like broccoli, cauliflower, cabbage and kale; fermented foods, like sauerkraut and kimchi; healthy fats, like avocados, flaxseeds and pumpkin seeds; and leafy greens.

When to get professional help

Each individual experiences their cycle differently but we recommend seeking the advice of a specialised women’s health GP if you experience any of the following:

• The absence of menstruation
• Heavy bleeding during menstruation
• Changes in their cycle pattern
• Severe pain that impacts daily life
• Vomiting or nausea

In certain cases, working with a sports dietician can also be very beneficial as they can provide you with individualized advice that addresses each of your specific needs to help you achieve your performance goals.

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