Introduction

Hormonal contraception is used by many women to prevent pregnancy and regulate their menstrual cycle. In addition to regulating hormones, these methods of contraception can also affect athletic performance and muscle building. Several scientific studies show that hormonal contraception, depending on the type and duration of use, can have both positive and negative effects on athletic performance. In this blog, we will explore how different forms of hormonal contraception affect performance and muscle growth.

What is Hormonal Contraception?

Hormonal contraception includes methods such as the birth control pill, the hormonal IUD, the contraceptive patch, the injection, and the contraceptive implant. These methods work by releasing synthetic hormones (estrogen and/or progestogen) that interfere with the natural menstrual cycle and prevent a woman from becoming pregnant. According to research published in The Lancet, these hormones suppress ovulation and prevent conception by changing the production of cervical mucus.

There are two main types of hormonal contraception:

1. Combination contraceptives : Contain both estrogen and progestogen (for example, the contraceptive pill and patch).
2. Progestin-only contraceptives : Contain only progestin (such as the minipill, hormonal IUD, and injection). A study published in Obstetrics & Gynecology found that progestin-only methods have less impact on estrogen-dependent processes, but may have more side effects on other systems.

Influence of Hormonal Contraception on Sports Performance

1. Hormonal fluctuations and energy

Hormonal contraception can suppress the natural fluctuations in estrogen and progesterone that occur during the menstrual cycle. This can lead to more stable hormone and energy levels throughout the month. Women who use hormonal contraception often experience less pronounced fluctuations in energy levels. A study published in the Journal of Clinical Endocrinology and Metabolism found that hormonal contraception stabilized women's energy profiles by 12-20% throughout their cycle, compared to women not using contraception.

However, when using progestin-only contraceptives, such as the injection, 35% of women report a decrease in energy. Progestin can have a negative effect on energy metabolism and endurance, with a decrease of approximately 5-10% compared to non-users of contraception, as reported in the Sports Medicine Journal .

2. Impact on muscle building

Estrogen has a positive effect on muscle building and recovery after training. It increases protein synthesis in muscles, which is crucial for building muscle mass. However, when using hormonal contraception, natural estrogen production can be suppressed. According to a study published in the European Journal of Applied Physiology, the use of combination contraceptives reduced muscle mass building by 10-15% compared to women who did not use hormonal contraception.

Another study, published in the Journal of Strength and Conditioning Research , confirms that progestin can have an inhibitory effect on protein synthesis, slowing muscle recovery by 7-10% with methods such as the injection or the hormonal IUD.

3. Effects on endurance and fat burning

Combination contraceptives can also affect endurance and fat burning. Estrogen normally promotes fat burning during low-intensity exercise, but hormonal contraception can reduce this effect. A study published in the Journal of Applied Physiology found that women using hormonal contraception had an 8-12% lower fat-burning capacity during prolonged exercise compared to women who did not use contraception .

4. Influence on muscle strength and recovery after training

In addition to building muscle, hormonal contraception can also affect muscle strength and recovery after intense exercise. Estrogen is considered an anti-inflammatory hormone that can reduce muscle damage and speed up muscle recovery. According to the American Journal of Physiology, estrogen is essential for muscle repair after strenuous exercise, and women who use hormonal contraception may benefit less from these protective effects . Women who use progestin-only contraception, such as with the injection, may have slower recovery times, with recovery taking an average of 15-20% longer .

5. Effects on bone density

Hormonal contraception can also impact bone density, which is important for athletes and women who participate in intense exercise. Estrogen plays an important role in maintaining bone mass. In a long-term study published in the Journal of Clinical Endocrinology & Metabolism , women who used progestin-only contraceptives like the injection for more than two years had 5-6% lower bone density compared to women who did not use hormonal contraception . This increases the risk of fractures, especially in high-impact sports like running and weightlifting.

6. Influence on fat storage and body composition

Hormonal contraceptive use can also affect fat distribution in the body. Estrogen normally stimulates fat storage around the hips and thighs. However, women who use progestin-only methods, such as the injection, may experience an increase in belly fat. According to a study published in Obstetrics & Gynecology, hormonal contraceptive use led to a 2-3% increase in belly fat in women compared to non-users . This can be important for athletes who are striving to maintain a low body fat percentage.

7. PMS Relief and Performance

While hormonal contraception can have some negative effects on athletic performance, it may offer benefits for some women by reducing premenstrual syndrome (PMS) and menstrual pain. A study published in the American Journal of Obstetrics and Gynecology found that women who used combination contraceptives experienced a 60-70% reduction in PMS symptoms, which may lead to improved performance during their periods.

Practical Tips for Athletes Using Hormonal Contraception

1. Track your performance and recovery

If you find yourself feeling tired or not building muscle as well, track your performance, training load, and recovery. This can help you understand the impact of hormonal contraception on your body. Use a fitness app or logbook to help you spot patterns.

2. Tailor your workouts to your energy level

Schedule intense workouts on days when you feel more energetic. Use lighter activities, such as yoga or walking, on days when you feel more tired. A study published in the British Journal of Sports Medicine found that adjusting training based on energy levels can be effective in reducing fatigue and injury .

3. Consider alternative methods of contraception

If hormonal contraception is negatively impacting your performance, discuss non-hormonal methods of contraception, such as the copper IUD, with your doctor. These do not affect your natural hormone levels and may be an option for women who want to optimize their athletic performance without hormonal fluctuations.

4. Optimize your nutrition for muscle recovery

Make sure you get enough protein after your workout to support muscle recovery. Research published in the International Journal of Sports Nutrition and Exercise Metabolism shows that consuming 20-30 grams of protein immediately after exercise is ideal for recovery, especially for women taking hormonal contraception.

5. Stay hydrated and get enough sleep

Hydration and sleep are essential for proper recovery and optimal performance. Try to get 7-8 hours of sleep per night and drink plenty of water throughout the day. For more hydration tips, check out our blog The Importance of Water : Hydration for Fitness and Festivals . Struggling to improve your sleep quality? Check out our blog The RaveFit Sleep Guide : How to Improve Your Night’s Sleep for tips on how to optimize your sleep.

6. Consult a sports physician or dietician

If you find that hormonal contraception is having a significant impact on your performance, it may be helpful to consult a sports physician or a dietician. They can help you adjust your diet, supplements, and training regimen to better manage these effects.

Conclusion

Hormonal contraceptives have different effects on athletic performance and muscle building, depending on the type of contraceptive used. Combination contraceptives can offer benefits by reducing energy fluctuations and PMS symptoms, but may also lead to a slight decrease in muscle building and fat burning. Progestin-only contraceptives may have a more negative impact on muscle recovery and bone density, especially with long-term use. It is important to monitor your performance and discuss alternatives with your doctor if necessary.

Sources:

1. The Lancet
2. Obstetrics & Gynecology
3. Journal of Clinical Endocrinology and Metabolism
4. Sports Medicine Journal
5. European Journal of Applied Physiology
6. Journal of Strength and Conditioning Research
7. Journal of Applied Physiology
8. American Journal of Physiology
9. Journal of Clinical Endocrinology & Metabolism
10. American Journal of Obstetrics and Gynecology
11. British Journal of Sports Medicine
12. International Journal of Sports Nutrition and Exercise Metabolism