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A woman's menstrual cycle has different phases; the follicular (early and late), ovulation, and luteal phases. Each individual is different and is affected differently by their personal cycle and in my experience as a coach, some women have little to no disruption, others find it very difficult to train, consistently or otherwise. Often, I find women feel confused about their cycle and hopefully this can help to give you an idea of what may help and how things may affect your training.
EARLY FOLLICULAR (DAYS 1~5)
- You'll find your Oestrogen and progesterone are at their lowest levels when on your period.
- Some sources suggest the body utilises Carbohydrate more efficiently and can help reduce appetite.
- During this phase you may want to do more high intensity and strength workouts; with lower hormone levels your body is primed for hard efforts.
LATE FOLLICULAR (DAYS 5~14)
- Your Oestrogen level will peak just before ovulation when the egg is released and you are fertile. Following ovulation oestrogen drops off.
- Some sources suggest the body utilises Carbohydrate more efficiently and can help reduce appetite.
- You may want to increase your ingestion of carbohydrate and protein during this phase.
- Training wise, you might look to focus on endurance as opposed to top end work.
OVULATION (DAYS 14-15)
- This is when your egg is being released from the ovaries and thus you'll be most fertile in this period as oestrogen levels are at their peak.
- It may be common to feel fatigued during this period of time. A rest week may fit well here.
- Some female athletes report they are unable to train at their max during this time.
LUTEAL PHASE (DAYS 14~28)
- Progesterone is at it highest and then drops prior to menstruation if you do not fall pregnant.
- There is some evidence that due to your raised metabolic rate due to increased progesterone, you should be consistent in your daily energy intake.
- Due to increased protein biosynthesis as the body thickens the endometrial lining of the uterus, increased protein could be recommended.
TAKE HOMES
- Every female athlete is different. It is clear that the menstrual cycle influences performance in some women.
- Research on this topic has a lot of gaps with inconsistent findings and low level evidence.
- A personalised approach should be used by all athletes based on their experience of their own. menstrua! cycle.
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