The Effects of the Menstrual Cycle on Sports Performance: Hormones, Cycle Phases, and Tips

Introduction

The menstrual cycle has a major impact on women’s lives, both on their daily functioning and on their athletic performance. Hormonal fluctuations during the cycle can cause energy, strength and endurance to fluctuate. For athletes, it is useful to understand the different phases of the cycle and how they can affect your training. In this blog, we will discuss the menstrual cycle, the role of hormones, appetite changes and provide tips on how to optimize your athletic performance and nutritional habits by taking your cycle into account.

Background: The Menstrual Cycle and Hormones

The menstrual cycle lasts an average of 28 days, but can vary from 21 to 35 days. This cycle is controlled by hormonal changes, particularly the hormones estrogen, progesterone, follicle-stimulating hormone (FSH) and luteinizing hormone (LH). These hormones not only affect fertility, but also energy, mood, appetite and athletic performance.

The Four Phases of the Cycle

1. Menstrual phase (day 1-5) : This is the period when menstruation occurs. Hormone levels of estrogen and progesterone are low, which can lead to fatigue and low energy levels. Appetite may decrease due to pain or cramps.
2. Follicular Phase (day 1-14) : During this phase, estrogen levels rise. This hormone stimulates the growth of eggs in the ovaries and increases your energy, strength, and endurance. Your appetite is often stable during this phase.
3. Ovulation Phase (Day 14-16) : Around ovulation, estrogen peaks and LH increases to release the egg. Many women feel their best in terms of strength and performance. Appetite remains normal, although some women may experience slight changes in hunger.
4. Luteal Phase (day 16-28) : After ovulation, progesterone rises. This hormone can cause fatigue and an increase in appetite, especially for high-calorie, high-carbohydrate foods. Some women may also feel bloated.

Hormones and Their Role in Sports Performance and Appetite

Estrogen

Estrogen is a powerful hormone that promotes muscle building, endurance, and energy. Research shows that women perform better in strength and endurance training during the follicular phase and ovulation, as confirmed in a study published by the National Institutes of Health .

Estrogen often suppresses appetite by increasing sensitivity to leptin (the satiety hormone), making you less likely to overeat.

Progesterone

During the luteal phase, progesterone rises. This hormone can lower your energy, increase your body temperature, and increase your appetite. Many women experience increased cravings for high-calorie foods like carbohydrates and fats. This is because your body is preparing for a potential pregnancy and therefore needs more energy. Research has shown that women consume more calories during this phase, as described by the National Institutes of Health .

Optimize your Performance and Eating Patterns during your Cycle

1. Supplements During the Cycle

Supplements like magnesium, omega-3s and vitamin D can help reduce menstrual cramps, inflammation and mood swings. Magnesium can help reduce menstrual cramps, while omega-3s have anti-inflammatory properties and vitamin D and calcium are important for bone health, especially in the luteal phase. According to the journal Nutrients, these supplements can help promote better balance.

2. Mental Health and the Menstrual Cycle

Hormones affect not only physical performance, but also mental health. Mood swings can occur during the luteal phase, often due to premenstrual syndrome (PMS). Self-care, meditation and relaxation techniques can help alleviate the effects of PMS and maintain mental clarity. Research from the Journal of Women's Health shows that hormonal fluctuations can have a major impact on mood.

3. Impact of Sleep During the Cycle

Hormones like progesterone affect the quality of sleep. During the luteal phase, when progesterone peaks, body temperature can rise, disrupting sleep. Poor sleep can lead to decreased performance and slower recovery. Creating a consistent sleep routine and focusing on a cool sleep environment can help improve your sleep. This is further supported by findings in Sleep Medicine Reviews .

4. Influence of Stress on the Cycle and Performance

Chronic stress can disrupt the menstrual cycle, leading to irregular periods or missed cycles. Stress management is essential to maintaining hormonal balance and ensuring optimal performance. Exercises such as yoga and meditation can help reduce stress and keep cycles stable. Research in Frontiers in Endocrinology supports the link between stress and menstrual irregularities.

5. Customized Training for Different Goals

Each phase of your cycle offers unique opportunities for different training goals. In the follicular and ovulation phases, your body is better prepared for intense strength training and interval training. In the luteal phase, you can reduce the intensity of your workouts and focus on recovery workouts such as yoga, walking, or light cardio.

6. Nutrition Tips for Hormone Balance

A diet rich in healthy fats (such as avocado, olive oil, oily fish) and fiber can help support healthy hormone balance. Healthy fats support the production of hormones such as estrogen and progesterone, while fiber helps regulate blood sugar levels, which can reduce mood swings and luteal phase cravings.

7. Effect of Hormonal Contraception on Performance

Hormonal contraception, such as the pill, interferes with your natural menstrual cycle and can suppress the hormonal fluctuations that affect your performance. For some women, this means more stable energy levels, while others may experience reduced strength or endurance. We’ll be delving deeper into the specific effects of hormonal contraception on athletic performance and how to manage them in a separate blog soon.

Tips for Adjusting Your Workouts and Eating Habits

1. Plan Intense Workouts and Healthy Meals During Follicular and Ovulation Phases

During these phases, when estrogen is peaking, your body is better able to handle strenuous exercise and your appetite remains stable. This is the ideal time to focus on strength training, intense cardio, and eating light, healthy meals. Focus on protein-rich meals to support muscle recovery.

2. Lower Intensity and Make Smart Nutrition Choices During the Luteal Phase

In the luteal phase, when progesterone rises, you may experience fatigue and an increased appetite. Reduce the intensity of your workouts and opt for lighter activities such as walking, yoga and cycling. To control cravings, opt for foods rich in fiber and complex carbohydrates, such as whole grains, fruits and vegetables. This will help keep blood sugar levels stable.

3. Hydrate and Eat Regularly

During the luteal phase, it’s important to stay hydrated, as progesterone can cause your body to retain more fluid. Drink plenty of water and eat small, frequent meals to keep your energy up and prevent food cravings. According to the Journal of Nutrition, eating balanced meals can help curb cravings.

Conclusion

The menstrual cycle has a significant impact on women’s athletic performance, diet, and mental health. By tracking your cycle and adjusting your training, nutrition, and supplements accordingly, you can optimize your performance and better manage the changes in your body. Use the follicular and ovulation phases for intense training and healthy eating, and adjust your intensity and food choices in the luteal phase to manage fatigue and cravings. Listen to your body, eat and hydrate well, and adjust your training and nutrition accordingly for best results.

Sources

1. https://www.ncbi.nlm.nih.gov /pmc / articles /PMC5637359/
2. https://www.ncbi.nlm.nih.gov /pmc / articles /PMC6471237/
3. https://www.ncbi.nlm.nih.gov /pmc / articles /PMC6266234/