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Fluctuations in hormones over the phases of the menstrual cycle can impact female athletes’ athletic performance in different ways. This is increasingly recognised as a key consideration for women’s sport. To prepare female athletes to perform at their peak throughout their menstrual cycles, it’s important to understand the impact these hormones have on their bodies, and as a result, their ability to train/perform/compete on a given day. This will enable them to individualize their training and workload to put them in the best possible position to perform, while also reducing injury risk.

In this blog, we’ll discuss what’s happening at a hormonal level during the different phases of the menstrual cycle, and offer some simple tips for coaches to optimize their athletes’ training and nutrition during each phase.

Tracking the Menstrual Cycle

While research in the area is growing, it is important to clarify that each individual experiences the menstrual cycle differently. Some may feel a big impact on performance during different phases of their menstrual cycle, and some may not feel much of an impact at all. This is why  tracking the menstrual cycle and recording how they feel throughout the cycle so the athlete gets an understanding of how their body responds, and how best to manage it.

Once the athlete, and their coach, know how their body functions they can put a plan in place to work with it and not against it. Empowering the athlete to perform at her peak throughout her cycle.

Current research has shown that changes occurring in different phases of the menstrual may impact female athletes in the following ways:

Menstruation

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 to optimize training during Menstruation

As hormone levels are at their lowest, it’s a good time to schedule high-intensity and muscle-building work. There are also possible increases in perceived performance and strength so it can be a good time to encourage them to push themselves if they feel good and the timing is right within the overall context of their training and competition schedule.

However, be wary of PMS symptoms like fatigue and changes in mood that may impact perceptual readiness to train/compete, and performance.

How to optimize 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 athletes of important nutrients that will help them manage their symptoms and put them in a better position to perform at their 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.

The Follicular Phase (Post-Menstruation)

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 to optimize training during the Follicular Phase

As hormone levels are at their lowest during the follicular phase, it’s a good time to schedule 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 the athlete is feeling 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 them.

How to optimize nutrition during the Follicular Phase

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

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

As oestrogen levels rise, they can also include foods that will help their 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.

Ovulation

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 to optimize training during ovulation

The athletes may feel like they 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 coaches carefully manage workload during this phase so that athletes are not put at higher risk. While also making sure that the athletes complete effective warm-up and activation work before activities. 

How to optimize nutrition during ovulation

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

The Luteal 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, 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 athletes can feel like they have to work harder during this phase. This can also cause exercise endurance to decrease.

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 to optimize training during the Luteal Phase

It’s important to be mindful of the high hormonal load a female athlete’s body is under during the luteal phase and avoid high-intensity work where possible. Focus instead on maintaining the fitness gains they 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 females struggle to regulate their body temperature during the luteal phase.

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

Be mindful of PMS symptoms towards the end of the cycle that can impact performance and perceptual well-being such as mood swings, sleep disturbance, and fluctuations in energy levels

How to optimize nutrition during the Luteal Phase

Due to the catabolic effect of progesterone, athletes should add a little more protein to their 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 that they consume more wholegrains and whole foods that will help them stay fuller for longer and help them resist their 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. Hydration is also important to combat the onset of PMS symptoms towards the end of the luteal phase.

Due to increased body temperature and perspiration, it can be more difficult for female athletes to stay hydrated during the luteal phase so they should pay special attention to their hydration during this phase and make sure to hydrate before and during sessions.

When to get professional help

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

• The absence of menstruation
• Heavy bleeding during menstruation
• Changes in their menstrual 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 individualized advice that addresses each athlete’s specific needs and helps them towards achieving their performance goals.

Conclusion

Understanding the fluctuations in hormones throughout the menstrual cycle is vital for optimizing female athletes’ performance. By tracking their cycles and recognizing how hormones affect their bodies, athletes and coaches can tailor training and nutrition plans accordingly throughout the menstrual cycle. From maximizing high-intensity work during the follicular phase to managing workload and focusing on recovery during the luteal phase, individualized approaches can enhance performance while minimizing injury risks.

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