*Disclaimer: This article is not intended as health advice but rather as a summary of recent findings and how they can be applied in the context of fitness.
If you’re an active woman, you may have noticed that your energy and performance can fluctuate throughout the month. Some days everything seems to click, and you easily reach your goals, while other days, it feels like you're struggling just to get through your workout (or simply get out of your bed!). These variations are often related to your menstrual cycle, and understanding the underlying science can help you optimise your training.
First of all, let’s try to understand our menstrual cycle [1]. A typical menstrual cycle lasts between 24 and 38 days and varies in length and symptoms from person to person. It is generally divided into four main phases:
Menstruation (the period): during this phase, when vaginal bleeding begins, levels of oestrogen and progesterone are at their lowest.
Follicular Phase: the pituitary gland starts to produce follicle stimulating hormone (FSH), which stimulates the ovaries to prepare an egg for ovulation. As the dominant follicle grows, it produces increasing amounts of oestrogen, which peaks just before ovulation.
Ovulation: when oestrogen levels reach a certain threshold, they signal the brain to trigger a surge in luteinizing hormone (LH). This LH surge causes the release of the egg from the ovary.
Luteal Phase: after ovulation, the ruptured follicle becomes the corpus luteum, producing progesterone to support a potential pregnancy. If fertilisation does not occur, the corpus luteum breaks down, leading to decreased progesterone and oestrogen levels. This hormone drop causes the uterine lining to shed, resulting in menstruation.
Hormonal fluctuations can affect women differently, resulting in more invalidating symptoms for those suffering from premenstrual syndrome (PMS) or from premenstrual dysphoric disorder (PMDD) [2]. These fluctuations affect not only the ovaries and uterus but also the brain and overall body function, which can in turn influence performance. By understanding these changes, we can tailor our workouts to align with the hormonal cycle. Most importantly, recognizing how our cycle influences performance is crucial for practising self-compassion and supporting our mental well-being. Being mindful of these fluctuations helps us manage both physical and emotional aspects of your fitness journey more effectively. In her book Period Power, Maisie Hill [3] uses a helpful metaphor to describe the menstrual cycle, comparing the different hormonal phases to the seasons. She highlights the benefits of living in sync with these phases, a concept that can also be applied to workouts. Here are some practical tips:
Menstruation: this is our winter season. Consider lighter workouts or rest, depending on how you feel. Focus on recovery and gentle exercises.
Follicular Phase: this is our spring: as oestrogen levels rise, energy and strength often improve. This phase is ideal for high-intensity training and setting personal bests.
Ovulation: the best season ever: summer. With peak oestrogen, you may experience enhanced performance and endurance. Push yourself during this time for intense workouts or competition.
Luteal Phase: here we are again, autumn is back: as progesterone increases, you might experience more fatigue and mood swings. Adjust your training to be slightly less intense, incorporating more recovery and flexibility work.
For those passionate about sports and seeking more specific advice, Dr. Stacy Sims’ blog [4] is an excellent resource. In her recent article “Cutting Through the Confusion of Cycle-Sync Style Training” [5] she explains that tracking and adjusting training and nutrition to align with the menstrual cycle can enhance fitness results by matching your regimen with physiological changes. Here’s a summary of her nutritional recommendations by cycle phase:
Menstruation: different studies found out that diets high in omega-3 fatty acids and low in processed foods, oil, and sugar help reduce inflammation, which is a key contributor to cramping, specifically for women suffering from premenstrual syndrome.
Follicular Phase: as oestrogen levels rise, the metabolic rate increases. Protein needs go up by about 12% due to tissue building, and our bodies require more calories. Carbohydrates should be emphasised to support high-intensity workouts, as our body shifts its reliance to build uterine lining and store glycogen for potential fertilisation.
Ovulation: oestrogen peaks, perfect time to boost endurance and performance. Our body’s efficiency in burning fat increases, which is beneficial for endurance activities. It’s important to maintain adequate carbohydrate intake to fuel high-intensity exercise, as carbohydrate storage and utilisation can be less effective in the luteal phase.
Luteal Phase: progesterone rises, potentially increasing fatigue and affecting mood. Our body’s ability to use carbohydrates decreases, so it’s crucial to adjust our diet to include more carbs to support energy levels and manage exercise intensity. This phase is suited for incorporating recovery and flexibility work.
Understanding these nutritional needs helps us leverage our physiological strengths and mitigate challenges during different phases of the menstrual cycle. While research on the impact of menstrual cycle tracking on performance is ongoing, nutritional adjustments aligned with your cycle can optimise training outcomes and overall well-being.
Although some studies question the effectiveness of cycle-based training, anecdotal evidence and ongoing research suggest benefits, particularly for women with significant menstrual symptoms. While key performance indicators like VO2 max (the maximum amount of oxygen an individual can utilise during intense exercise) may remain stable, adapting nutrition and training to hormonal changes can enhance individual performance.
In summary, while the science is still evolving, personalised tracking and nutritional adjustments based on the menstrual cycle can lead to better training results and support elite performance. Staying informed about emerging research and understanding your own physiological responses are essential for optimising your fitness journey.
So, what’s new in femtech related to wellness?
https://www.womco.co.uk/ → personalised nutrition plans according to menstrual phases
https://harnafit.com/ → It's a cycle-based fitness app designed specifically for women. The app takes into account the different phases of the menstrual cycle to maximise the effectiveness of workouts.
Devices useful for monitoring general health but also hormonal fluctuations, helping women understanding their bodies and so energy, performance → https://eviering.com/pages/our-story / https://ouraring.com/it/womens-health
References
Additional resources: TED talks by Dr. Stacy Sims, Women are not small men
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