How does your cycle impact your training?

As a woman, you’re used to working harder for everything you get, right? Your fitness journey will be no different.

One factor to consider when it comes to optimising results is your menstrual cycle. Planning your training and nutrition around ‘that time of the month’ could give you an extra edge.

YOUR CYCLE AND YOUR ENERGY LEVELS
You know the rough calendar of your cycle, but do you know how the different phases impact your fitness? The two main parts of your cycle to study up on for training purposes are the follicular and luteal phases.

Follicular phase:

·       This phase begins on the first day of menstruation (when the uterus sheds its lining and you get your period) and ends with ovulation (when the ovary releases an egg). 

·       Sex hormones estrogen (oestrogen) and progesterone are lowest just before you get your period – which is why some women experience PMS symptoms including fatigue, low motivation and headaches. 

·       Many women experience an increase in energy from the beginning of bleeding because this is when estrogen levels start to rise. 

·       Estrogen spikes in the lead-up to ovulation – about 2 weeks before your period. This is the time when many women feel at their best, physically and mentally. 

Luteal phase:

·       The luteal phase begins after ovulation. Estrogen release slows down and progesterone levels rise. 

·       High levels of progesterone increase your resting heart rate, while you’re aerobic capacity and heat tolerance go down. Many women report experiencing fatigue and loss of endurance at this time. 

STRENGTH TRAINING IN THE FOLLICULAR PHASE
If many women feel better during this phase, does that have an impact on how much they can lift? 

Unfortunately, research in this field is limited. While one study found that the menstrual cycle dint clearly affect strength in athletes, another found that women showed a higher gain in muscle strength and size when training in the follicular phase compared to the luteal phase.

So the best science can tell us is that you might have the most energy and be able to lift heavier during the week of menstruation and the week after.

STRENGTH TRAINING IN THE LUTEAL PHASE 
Many women feel more fatigued in this phase, but as the mixed study results above suggest, that doesn’t necessarily mean you have a reduction in strength and potential.

However, low levels of estrogen during the luteal phase lead to stiffer ligaments, which could increase your risk of injury. You don’t have to stop training, but you may want to take extra care with your form, rep it out at a slower pace or even drop your weights back and try a deload week – it’s all about listening to your body. 

To sum it up – you might find that training feels harder in the 2 weeks after ovulation (and before your period).

Remember, genetics make it more challenging for women to gain significant muscle mass than men, which means the focus of your muscle-building efforts should be on maximizing your own potential – just like any other type of training that you do.

If you’re low on energy during the luteal phase, try adding nutrient-dense, low-GI carbs to your diet.

PLANNING NUTRITION DURING YOUR CYCLE
If you’re eating well to fuel your training, and listening to your body and appetite, you don’t necessarily need to change your meal plan at different points in your menstrual cycle. 

However, during the luteal phase (usually around a week before your period), the increase in metabolic rate and drop in blood glucose makes it difficult for your body to access energy, causing fatigue. 

During this time, Advanced Sports Dietician Lisa Middleton suggests:

·       Women will benefit from including nutrient-dense, low-GI carbs – e.g. oats, sweet potatoes – in meals. 

·       You may consider upping your food intake to balance your energy levels and hunger.

If you do increase your intake in the luteal phase, start small – like including an extra pre-workout snack – then monitor how you feel and adjust to suit.

WHAT ABOUT IF YOU’RE ON THE PILL?
The oral contraceptive pill stops your cycle by delivering a steady supply of progesterone and estrogen to block ovulation hormones.

A 2020 study showed that taking the pill resulted in female athletes havingone consistent level of performance. 

But remember, every woman is different and every cycle is different. By tracking your cycle – not just your reps and weights – you can develop your knowledge on what works best for you, and when.