Jan 14, 20236 min read

Training during your menstrual cycle

Some days we feel powerful, strong, and energetic, and on other days we may feel weak, sluggish, and tired. There might be different reasons for this - maybe you did not sleep well, eat well, or had some problems at work. But one reason, that is often overlooked and affects us is our menstrual cycle.

Before you say it's an excuse... Stop right there - there is scientific evidence, and here are just some of them:

A recent systematic review considered 662 papers and chose 7 as per the eligibility, which involved a total of 314 elite female athletes. It was concluded that fitness parameters are indeed affected by the menstrual cycle, but the impact varied between individuals.
Another study has shown that fluctuations in sex hormones impact exercise metabolism, meaning the way our body retrieves energy for exercise.
Sims and Heather, 2018, even raised concern about the omission of considering hormonal fluctuations in women, when conducting research involving sports.

Our bodies are just significantly different from men's, and they should be treated as such. While it is difficult to come to a formula that will suit every woman on Earth, due to inter and intra-individual variability, we can use the available knowledge to modify our performance expectations and lifestyle according to our personal hormonal changes.

Keep reading if you are ready. It's life-changing!

Menstrual cycle: basics

First, let's look at what the heck is going on in our bodies...

The menstrual cycle is a biological rhythm characterized by the cyclic fluctuations of sex hormones, such as estrogen and progesterone.

An average menstrual cycle lasts 28– 32 days and consists of:

1. Menstruation, kicks off the follicular phase. (approx. 1-5 days), overall low progesterone and estrogen levels;

2. Follicular phase (approx. 12-14 days) low -rising levels of estrogens and low levels of progesterone, follicle-stimulating hormone (FSH) is released by the pituitary gland;

3. Ovulation (typically occurs on day 14), the luteinizing hormone is released in response to spiking estrogen levels.

4. Luteal phase (approx. 12–14 days) a rise in progesterone and a slight increase in estrogen levels occurs, followed by a drop in both hormones. This is where females may experience PMS symptoms.

The cycle then restarts.

Here is a graph illustrating how our hormones fluctuate:

https://physoc.onlinelibrary.wiley.com/doi/pdfdirect/10.1113/EP086797 — Source: Sims and Heather, 2018

In order to understand how your body responds to each phase, first start with tracking your cycle, listen and notice how your body changes during each phase. Note those changes, and get in tune with them!

Now, how does it affect our performance?

First, let's look at menstruation. There is a lot of information and advice, when it comes to training during your period, however, you should always consider how you feel during this time of the month.

Some women would experience PMS, with symptoms such as overall fatigue, digestive issues, cramps, and muscle pain. Inflammatory markers may be increased during the first 2 days and elevated iron needs.

During this time estrogen and progesterone are at their lowest points, which makes us closer to men, in terms of hormonal state. Thus, if you do not have painful PMS or other health issues, you may be at the PEAK OF YOUR PERFORMANCE.

If you feel your best, it's time to focus on strength training! Progesterone negatively impacts the way in which a muscle builds and repairs, due to its catabolic protein effect. Thanks to the low levels of progesterone during phase 1, studies show that the body has better muscle building capability and recovery.

However, we would strongly advise against lifting heavy weights during the first days of menstruation, as it can worsen your blood flow and bring in negative consequences. Give preference to light strength training, or aerobic exercise. If you experience severe PMS symptoms, then try walking or doing any other light aerobic exercise, as it will improve blood circulation, reduce pain and improve your mood.

Also it is worth mentioning that our bodies are more prone to injuries during this phase, due to reduced neuromuscular control. At any time before your workout PLEASE PLEASE PLEASE do a proper warm-up and muscle activation exercises!

Listen to your body, and please consult your doctor before you initiate heavy resistant training at any time.

During the early and mid-follicular period, progesterone and estrogen levels are still relatively low. Hence, you may have higher pain tolerance, feel more energetic, motivated, and be in a better mood overall.

Furthermore, this hormonal state increases your body's ability to use muscle glycogen stores. All of this shows that this is your time for OPTIMAL PERFORMANCE!

During this phase, you can prioritize high-intensity endurance and strength training. At this phase your body builds muscle strength more effectively and you may feel more focused and alerted, thanks to high estrogen levels.

Go for it, smash the PBs, progressively overload - IT'S YOUR TIME! But do not forget about warm-up, muscle activation and control over the movement to prevent unnecessary injuries!

End-follicular and ovulation is your mid-point in the menstrual cycle. It is when your progesterone levels start to increase, which elevates your body temperature by 0,2 to 0,5 degrees, and prepares to conceive. As your temperature increases, your body needs more hydration.

Furthermore, your recovery will take a bit longer than usual, so make sure you are allowing your body to recover properly between the workouts. Focus on your sleep, foam rolling, massage.

At this stage, your body's ability to build muscle decreases, due to progesterone's catabolic effect on protein. Hence, it is time to take the most out of aerobic and endurance training.

Luteal phase is when everything becomes more difficult. During this phase our body is busy thickening endometrium, which allows us to carry a child and avoid miscarriage. Do not forget our biology, the hormonal changes are here for us to be able to conceive and carry a child, it is not always about your performance!

Progesterone is responsible for endometrium thickening, and is at its peak during this phase. It has catabolic effect on the protein, which leads to decreased capability to build muscle.

At the luteal phase you may feel more fatigued and experience PMS symptoms, which are caused by increased inflammation in our bodies. Although it might be difficult, the goal is to continue moving in whatever way possible. Try out exercises with lower intensity, such as jogging, pilates, yoga, or a brisk walk. All of them have been shown to reduce inflammation and PMS symptoms!

Pay more attention to your sleep. Research shows that higher levels of progesterone, body temperature, and increased stress levels due to PMS, have a tendency to disrupt the quality of sleep, thereof recovery process. Consider adding recovery strategies that you enjoy, and TAKE TIME, do not stress about smashing your PBs at this time!

Some nutrition tips to consider

We always preach nutrition that is good for you, namely prioritising whole foods over processed foods, not elminitaing any macro-, and micronutrients, and having rather varied and nutrient-dense diet. This type of nutrition will have positive impact on your body, reduce inflammation and ensure optimal athletic performance.

However, there are some tips that you can use to improve your mental and physical performance in accordance with your menstrual cycle phase.

During the period and follicular phase your body is at its best in using glycogen in your muscles, thanks to high estrogen levels. Your body will have the best ability to use your body energy storage! Consuming complex carbohydrates during this time will ensure adequate glycogen storage, which will up your energy levels, and aid in strength training and muscle growth. Use this to progressively overload, build your strength and muscle! As your progesterone is quite low, there is less protein catabolic effect, although you still have to consume adequate amount of protein (minimum 0,8 grams per 1 kg of weight daily) for best cell recovery.

Focus on higher protein intake during ovulation. At this phase protein breakdown increases due to higher progesterone levels, which leads to higher protein intake requirement. Incorporate protein into your pre- and post workout meals, to ensure optimal muscle recovery.

Be extra cautious about your nutrition during leutial phase! Remember, this is the time of increased inflammation, so the food you eat is key in managing PMS symptoms! Focus on whole foods, that are rich in anti-inflammatory and antioxidative properties, such as fish, eggs, fruit, veg and nuts. It is also important to control your healthy fat and protein intake, as they are essential in hormonal balance!

Last thoughts...

We hope that this post helps you to better understand your body and work with it throughout your menstrual cycle. This information is based on scientific evidence, available to date, and we have listed useful sources below.

Always remember that we are all individuals, so our body may respond to hormonal changes differently. It is nearly impossible to understand every woman's body, as WE ARE ALL UNIQUE. That's the beauty of us!

YOU ARE THE ONLY ONE who can GET IN TUNE WITH YOUR OWN BODY. Take control, listen to it and do everything you can to give it your best!

If you liked this post, please leave us a like and let us know in the comments how do you manage your performance during different phases, and what you would like to learn about next!

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Yours sincerely,

Useful resources: