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

What happens to the body during ovulation?

Rising oestrogen levels trigger ovulation, which happens around the middle of the cycle, days 13-15 of a 28-day cycle for example. This can lead to a slight rise in body temperature which continues during the luteal phase.

Oestrogen and testosterone levels peak which can lead to higher energy levels. However, hormone changes during ovulation may impact tendon laxity leading to an increased risk of tendon injuries during this phase.

How can I optimize training during ovulation?

You may feel like you have higher energy levels so it can be a good time for high-intensity sessions. Some studies have suggested the potential increased risk of tendon injuries during ovulation, so it’s very important that you, along with your coach, carefully manage your workload during this phase and don’t put yourself at higher risk. Be sure to complete an effective warm-up and activation work before all sessions.

How can I optimize nutrition during ovulation?

As your oestrogen levels are peaking during ovulation, you can consider foods that will help your body maintain healthy levels of oestrogen, including cruciferous vegetables, like broccoli, cauliflower, cabbage and kale; fermented foods, such as kombucha, sauerkraut and kimchi; healthy fats, like avocados, flaxseeds and pumpkin seeds; and leafy greens.

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.

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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