Once a month every woman has a couple of days of bloody hell also called the period. Often this phase gets associated with tiredness, weakness, emotional feelings and pain. But why is that so?
The menstrual cycle is a complex, yet natural, part of life for women that not only impacts their daily activities but also plays a significant role in athletic performance and training outcomes. Despite the challenges it can bring, understanding the interplay between the menstrual cycle phases and physical training can empower women to optimize their performance and overall well-being.
Be aware that every single body functions differently. Whatever works for your friend doesn’t need to work for you. Some might find it helpful to take the menstrual cycle into account, when it comes to training, others may not. While reading please consider that this topic is still being researched.
The Menstrual Cycle in General
The menstrual cycle is typically about 28 days long, with some variation among individuals. It is divided into four main phases: the menstrual phase, the follicular phase, ovulation, and the luteal phase. Each phase is characterized by distinct hormonal fluctuations, primarily involving the hormones estrogen and progesterone. These hormones influence not only reproductive functions but also energy levels, muscle metabolism, and recovery.
Training and the Menstrual Cycle
To optimize training around the menstrual cycle, it’s essential to understand how estrogen and progesterone affect the body.
- Estrogen: This hormone is anabolic, meaning it promotes muscle growth and recovery. It also enhances insulin sensitivity and fat metabolism, making it easier to fuel high-intensity workouts.
- Progesterone: In contrast, progesterone has catabolic effects, which can lead to the breakdown of proteins, including muscle tissue. It also tends to increase body temperature and can cause fluid retention, impacting endurance and strength.
Follicular Phase (Day 1 of Menstruation to Ovulation)
- Early Follicular Phase: At the beginning of the menstrual cycle, both estrogen and progesterone levels are low. During this time, women may feel more fatigued, and their bodies might need extra time to recover from workouts. It’s advisable to start training slowly, focusing on lighter activities and prioritizing recovery.
- Late Follicular Phase: As the cycle progresses, estrogen levels begin to rise significantly, while progesterone remains low. This increase in estrogen boosts energy levels and enhances the body’s ability to build muscle and recover. During this phase, women typically feel more powerful and resilient, making it an ideal time for intensive training and strength-building exercises.
Ovulation (Around Day 14)
Ovulation occurs roughly in the middle of the menstrual cycle, around day 14. During this time, estrogen levels peak, leading to heightened energy and strength. This is a great time to focus on high-intensity workouts, strength training, and setting personal records. However, it’s important to note that the surge in estrogen can also increase the risk of injury, so proper warm-ups and listening to the body are crucial.
Luteal Phase (Post-Ovulation to Start of Menstruation)
- Early Luteal Phase: After ovulation, estrogen levels decrease while progesterone levels rise. Progesterone can counteract some of estrogen’s positive effects on muscle growth and energy levels. During this phase, women may find it harder to maintain the intensity of their workouts. This period is ideal for incorporating endurance training and moderate-intensity exercises that don’t overly stress the body.
- Late Luteal Phase: As the menstrual cycle nears completion, both estrogen and progesterone levels drop. This hormonal decline can lead to a decrease in energy, mood swings, and physical discomfort. In the days leading up to menstruation, it’s best to focus on restorative activities, such as yoga, stretching, and low-intensity cardio, to help the body recover and prepare for the next cycle.
The Science Behind It
Research into the impact of the menstrual cycle on athletic performance is still ongoing, but studies have shown that hormonal fluctuations do indeed affect training outcomes. The increased estrogen in the follicular phase supports muscle anabolism and recovery, making this phase suitable for strength training and high-intensity exercises. Conversely, the rise in progesterone during the luteal phase can lead to increased muscle breakdown and fatigue, suggesting that endurance training or active recovery might be more appropriate.
However, this information may be more crucial for elite athletes, who rely on fine-tuned performance, than for low- to moderate-impact hobby athletes, who might not experience these effects as profoundly.
What Can Recreational Athletes Learn?
While much of the research focuses on elite athletes, recreational athletes can also benefit from understanding their menstrual cycle. Dr. Strahler, an expert in this field, advises all women—whether they are elite athletes or not—to familiarize themselves with their own physiology and menstrual cycle. Tracking your cycle, noting symptoms, and observing how your energy levels and performance change throughout the month can provide valuable insights.
By becoming more aware of these patterns, women can adjust their training plans to align with their bodies’ natural rhythms. This approach not only optimizes performance but also fosters a more compassionate attitude toward oneself. Understanding the link between the menstrual cycle and physical performance allows women to be kinder to themselves when they don’t feel at their best, reducing frustration and promoting a healthier mindset.
Conclusion
By understanding the different phases of the menstrual cycle and how hormones like estrogen and progesterone impact the body, women can tailor their training programs to align with their natural hormonal rhythms. This approach not only optimizes performance but also helps to maintain overall health and well-being. Listening to the body, adjusting training intensity, and focusing on recovery during the appropriate phases can turn the menstrual cycle from a challenge into an advantage in any fitness journey.
Sources:
URL: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10823667/pdf/13063_2024_Article_7921.pdf
URL: https://www.nytimes.com/2023/06/01/well/move/menstrual-cycle-syncing-exercise.html
URL: https://link.springer.com/article/10.1007/s12178-021-09735-2?fbclid=IwAR3Zsy0l-T7rQtrSoxJRcpICqO0j1tsJpcMuD9JvS6BU9Ey4gljrMBeRbJE
URL: https://www.tagesschau.de/wissen/gesundheit/zyklusbasiertes-training-101.html
