A common question among athletes and fitness enthusiasts is whether they can track and train according to their menstrual cycle while on the pill. Let’s break it down.
What is Training to Your Cycle?
Training to your cycle involves tracking where you are in your menstrual cycle, such as before or after ovulation (follicular vs. luteal phases), and identifying which parts of the cycle you might feel the strongest.
There is some evidence and mechanisms suggesting that training during the mid and late follicular phases can be beneficial for performance. During this time, oestrogen levels are high while progesterone levels are low. Oestrogen increases glucose uptake into muscles and supports fat oxidation for energy production. From a strength perspective, oestrogen also supports muscle growth and adaptation.
Some people find training to their cycle very helpful, while others may not notice a difference. Research is slowly growing in this area, indicating that it might aid performance in some individuals. Due to individual variation, the best way to know if tracking your cycle benefits your performance is to try it out.
The Impact of the Pill
The pill suppresses ovulation, meaning hormone levels remain steady and are primarily coming from the pill itself. This results in the absence of the normal hormonal fluctuations seen in a regular menstrual cycle, making it impossible to track and train according to your cycle.
- Implanon: Like the pill, Implanon suppresses ovulation, so it cannot be used for cycle tracking.
- Mirena IUD: Often does not suppress ovulation, but periods are very light or absent, making it hard to track. However, some athletes find Mirena a good balance between effective contraception and having cycling hormones.
- Copper IUD: Does not suppress ovulation, and women generally have regular cycles, but it can cause heavier bleeding. If pregnancy occurs, there is a slightly increased risk of ectopic pregnancy.
Choosing the Right Contraception
The choice of contraception and whether training to your cycle is right for you will depend on your individual medical background. Ovulation-suppressing contraception can mask conditions like Functional Hypothalamic Amenorrhea (FHA) or Relative Energy Deficiency in Sport (RED-S), so it is generally not recommended for athletes. However, it can benefit conditions like endometriosis or pre-menstrual dysphoric disorder, highlighting the importance of tailoring the approach to the individual rather than making generalized statements.