Understanding how the menstrual cycle affects athletic performance can help athletes tailor their training for optimal results. Here are some key considerations:
1️⃣ Performance in Cycle Phases 2️⃣ Perceived Performance/RPE 3️⃣ Adapting Training (Intensity/Volume/Strength) to Cycle Phases
Menstrual Cycle Phases
The menstrual cycle is divided into two main phases:
- Follicular Phase: From the start of the period until ovulation. Oestrogen levels gradually increase, while progesterone remains low.
- Luteal Phase: From ovulation until the period starts. Progesterone levels gradually increase, and oestrogen is present but at lower levels.
Hormonal Impacts on Performance
- Oestrogen: Increases glucose uptake in cells and utilization of carbohydrates for energy. It has an anabolic effect on muscle tissue and increases growth hormone, aiding recovery.
- Progesterone: Promotes storing liver glucose and decreases uptake in muscles. It raises core body temperature by 0.3-0.7 degrees and has a catabolic effect on protein metabolism, which can make you feel tired and hungry.
Performance Variations
While it might seem logical that performance is better during the follicular phase, study results are mixed and often show only trivial or no impact. This suggests individual variation, as hormonal changes affect everyone differently.
Tracking and Empowerment
At Femmi, we encourage athletes to track their cycles and understand their bodies to learn when they feel strongest. Instead of following overly simplified advice, athletes should recognize that performance can vary individually. Some athletes may even achieve personal bests during their periods, while others may not.
Research Insights
Some studies indicate a slight decrease in aerobic and strength performance in the late luteal phase (when progesterone is high) and better performance in the late follicular phase (when oestrogen is high). Athletes often subjectively perceive their performance this way too.
Training Adaptations
At Femmi, we periodize training for athletes with menstrual cycles by increasing intensity during the follicular phase and reducing it slightly during the luteal phase. This approach has yielded fantastic results, though it remains anecdotal. As research in this area grows, it’s likely that more female athletes will train with consideration of their menstrual phases. 😊