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

What happens to the body during Menstruation?

The menstrual cycle begins with menstruation, which can last anywhere from 3 to 7 days at the beginning of the follicular phase. During menstruation, oestrogen and progesterone levels drop and hormones are at their lowest level of the cycle.

How can I optimize my training during Menstruation?

As hormone levels are at their lowest, it’s a good time for high-intensity and muscle-building work. There are also possible increases in perceived performance and strength so 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.

However, PMS symptoms like cramps, fatigue and changes in mood are common during this phase and can impact readiness to train/compete, and performance, so don’t be too hard on yourself if you’re not feeling well.

How can I optimize my nutrition during Menstruation?

While suffering from PMS symptoms like cramps, fatigue and changes in mood, it can be tempting to turn to junk foods in search of comfort. But these rob you of important nutrients that will help you manage your symptoms and put you in a better position to perform at your peak.

As some blood loss occurs during menstruation, athletes should increase their iron consumption during this phase. It’s recommended to consume iron-rich meals including leafy greens, lean red meat, lentils and beans, before training to maximize absorption. Vitamin C also increases iron absorption and can be found in citrus fruits, berries, broccoli and red peppers.

Vitamin K can reduce heavy bleeding and can be found in leafy greens, blueberries, cheese and eggs. While omega-3 fatty acids found in salmon, flaxseed and tree nuts can reduce inflammation and cramping.

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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