How does my cycle affect exercise and energy levels?

Did you know that most research on sports nutrition and sports performance in general is done on men? Not a huge surprise in my opinion, but what is baffling is that the research is then just applied to women without any consideration for the massive differences between each gender. From HIIT training to intermittent fasting, most of these dietary or exercise choices were first based on men, and newer research shows that due to the complexities of the female menstrual cycle and hormone fluctuations they may not be so useful to simply be applied as a one-size-fits-all approach.  

Women face unique challenges related to their hormones, which can significantly impact their training, performance, and nutritional needs. Understanding these hormonal fluctuations is crucial for women looking to excel in their sports or to simply maintain momentum whilst exercising throughout each month.

Read on to understand what actually happens to your hormones each month, and why this can drastically change energy levels and motivation. Most importantly you can learn how to harness the power of your hormonal cycles to fuel your training effectively.

How do my hormones change each cycle?

Women have a distinct hormonal profile, primarily driven by the menstrual cycle. This cycle averagely spans 28 days (although it can be anywhere from 21 to 35 days) and consists of the follicular phase (days 1-14) and the luteal phase (days 15-28) in a 28-day cycle. During the follicular phase, hormone levels, including oestrogen, rise, leading to improved endurance, strength, and muscle repair. This phase is an ideal time for intense training, as women are better equipped to handle high-intensity workouts.

The luteal phase, on the other hand, witnesses a surge in progesterone levels, which can contribute to symptoms like fatigue, bloating, and mood swings. During this phase, some female athletes may experience reduced exercise performance. To navigate these hormonal changes effectively, women must adapt their training schedules. This could involve incorporating lower-intensity workouts or focusing on skills and technique during the luteal phase.

How to optimise training

Training strategies for women should align with the ebb and flow of their hormone cycle. Here are some key considerations:

Follicular Phase: This is the time for intense, high-impact workouts. Take advantage of increased strength and endurance to push your limits and build muscle.

Luteal Phase: Focus on recovery and skill development during this phase. Incorporate lower-intensity workouts, yoga, or pilates to support your body while experiencing hormonal fluctuations.

Listening to Your Body: Always pay attention to your body's signals. If you feel fatigued or experience pain, it's essential to adjust your training routine accordingly.

What about nutrition to support the hormonal changes?

Proper nutrition is pivotal for women aiming to optimise their performance during the menstrual cycle. Here are some nutrition strategies tailored to harness the power of female hormones:

Iron-Rich Diet: Women lose iron through menstruation, which can lead to anaemia. Ensure you consume iron-rich foods like lean meats, beans, and leafy greens to replenish iron stores.

Carbohydrate Focus: Carbohydrates are essential for energy production. Avoid refined and processed carbs which can cause cravings and energy dips, and instead incorporate complex carbohydrates like whole grains and vegetables to sustain your energy levels and prevent blood sugar spikes.

Fats: Please don’t ignore fats. Hormones are quite simply made from fat, and many vitamins (e.g. A, D, E and K) need fat to be absorbed, so it’s important to ensure you are eating lots of good fats daily (mono and polyunsaturated). For example extra virgin olive oil, eggs, avocado, nuts and seeds.

Hydration: Proper hydration is crucial for athletic performance. Pay attention to your fluid intake, especially during intense workouts and warmer days.

Protein: Protein is vital for muscle repair and growth. Prioritise lean protein sources such as lean meat, fish, eggs, and beans/legumes, and always make sure you replenish your protein by eating after a workout.

Attentiveness to Cravings: Listen to your body's cues, including cravings and changes in appetite during the menstrual cycle. These cues can guide you in providing the nutrients your body needs.

Feel free to get in touch for your own personalised plan on how to optimise your hormones and fuel your training over your cycle. To book a free 20 minute consultation please click here.