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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 luteal phase, and offer some simple tips to help you optimize your training and nutrition during this phase.

What happens to the body during the Luteal Phase?

The Luteal Phase occurs after ovulation and continues for the second half of the cycle, anywhere from 11-17 days. In the luteal phase, oestrogen has a slight rise but more importantly, comes a rise in progesterone, and with it, multiple physiological impacts.

Body temperature continues to rise, and resting heart rate and breathing rate increase, meaning you may feel like you have to work harder during this phase.

The body retains more fluid so body mass can increase during the luteal phase. This peaks during the first half of the luteal phase and then begins to drop towards the end of the cycle as the body prepares for menstruation and the start of a new cycle.

Progesterone has a catabolic effect, breaking down muscle tissue and impacting muscle repair after heavy training.

How can I optimize training during the Luteal Phase?

It’s important to be mindful that your body is under a high hormonal load during the luteal phase and avoid very high-intensity work where possible. Focus instead on maintaining the fitness gains you made in previous phases, working on lower intensity, higher volumes with increased recovery time between sessions. It’s also a great time to work on enhancing mobility and improving sport-related skills where appropriate.

Avoid training in hot and humid conditions where possible as you may struggle to regulate your body temperature during the luteal phase.

If you’re planning a break or down week, the luteal phase is a great time to schedule that in so it has the least impact on your progress towards your performance goals.

Be mindful of common PMS symptoms towards the end of the cycle such as mood swings, sleep disturbance, and fluctuations in energy levels. They can impact performance and perceptual well-being so you may need additional recovery time.

How can I optimize nutrition during the Luteal Phase?

Due to the catabolic effect of progesterone, you should add a little more protein to your diet during the luteal phase, especially during intense training and competition schedules.

Fueling adequately with carbohydrates, especially during sessions lasting over 60 minutes, is critical during the luteal phase due to oestrogen and progesterone’s effect on energy utilization.

Some females may experience food cravings so it’s recommended to consume more wholegrains and whole foods that will help you stay fuller for longer and help you resist cravings. Dark chocolate, fruit, nuts and seeds are also healthy snacks to consider. Pumpkin seeds, in particular, contain high amounts of magnesium which can help reduce fluid retention.

Due to increased body temperature and perspiration, it can be more difficult to stay hydrated during the luteal phase so you should pay special attention to their hydration during this phase and make sure to hydrate before and during sessions. Hydration is also important to combat the onset of PMS symptoms towards the end of the luteal phase.

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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