HOW YOUR MONTHLY CYCLE CAN IMPACT YOUR EXERCISE ROUTINE

I started my weightlifting journey in college even though I was an athlete during my younger years. It never occurred to me as a female athlete my monthly cycle could impact my performance. Sports performance research including female participants is largely lacking in scientific evidence. Good news though, scientists are starting to better understand how our cycles impact our exercise performance, and more research is coming! To date, most sport performance recommendations have been based on research in males. A recent paper analyzed representation of female versus male athletes in sport science research finding only 23% of participants were women [1]. Further, they found only 15% of studies with females attempted to define menstrual status. The physiological differences, especially with hormones, means the one-size-fits-all approach isn’t as helpful. While it’s the best available evidence we currently have, there is emerging research to better help the female athlete. This article will briefly discuss the monthly cycle, tease out the different phases and provide some recommendations based on what we know. All of this should translate into tangible tips to improve your exercise routine.

MONTHLY CYCLE OVERVIEW

The female body goes through the menstrual cycle every 21-35 days where hormonal changes occur to prepare for pregnancy. Your cycle is counted from the first day of your period to the first day of your next period. The changes in estrogen and progesterone determine this cycle which is typically 28 days [2]. From the available research we now better understand these hormonal changes can impact performance. It’s easiest to break down the monthly cycle into two main phases: 1) The Follicular Phase – Days 1 to 14 and 2) The Luteal Phase – Days 14 – 28.

The Follicular Phase – High Intensity & Strength

The follicular phase begins with our menses, when women are having their period, typically lasting from days 1-6. During the follicular phase is when hormone levels are the most similar between females and males. Towards the end of the follicular phase, a sharp increase in luteinizing hormone and follicle stimulating hormone release an egg from the ovary [3]. These changes level the playing field with hormones and women are most similar to males at this time.  As our hormones change, it allows our bodies to hit max strength, power, and speed during the follicular phase. Additionally, our bodies increase carbohydrate oxidation, which helps fuel high intensity exercise [4]. For these reasons, you are primed to incorporate high intensity exercises, such as sprints, intervals, and strength during the follicular phase [5].

The Luteal Phase – High Volume, low weight & Recovery

The luteal phase begins with our ovulation window, typically around day 14 of our cycle, or two weeks after the first day of menstruation. Throughout the luteal phase, there is a significant increase in both estrogen and progesterone [3]. These hormonal shifts better suit training programs with lower weights and higher volumes [5]. Recovery does take a bit longer, so be sure to incorporate recovery days into your exercise routine. Try some yoga or a light walk to stay active and get some movement.

Read more: How to Recover From Workouts & Restore Your Muscles | GNC

CAN EXERCISE LEAD TO MISSED PERIODS?

Some of us might have missed our periods from too much exercise or heard of another female who missed their period from exercise. A common question becomes, “How much exercise causes a missed period”. However, this is not typically the whole story. Amenorrhea, or the absence of a period, because of exercise results from a female having low energy availability. Low energy availability occurs from the combination of inadequate calorie intake plus high energy expenditure from exercise. Our bodies are very smart – so when energy availability is low, we switch to survival mode. For females, this means missing our periods. In our professional field, female athletes with low energy availably are typically suffering from disordered eating or an eating disorder. Serious health complications can occur if amenorrhea is prolonged [6]. Therefore, it’s important to consume enough calories to support your physical needs.

Check out some of our recipes to boost your calories: Find Some Healthy Recipes | GNC

EXERCISE BENEFITS FOR PERIODS

Beyond general health benefits, exercise can be beneficial for managing period symptoms. Since exercise is so beneficial, you might wonder does exercise help period cramps. While you may not want to exercise during your period or feel up to being active, exercising at least 3 days per week for 45-60 minutes regardless of intensity helped to relieve menstrual pain intensity [7]. Exercise has also been shown to improve our self-esteem and mood.

TIPS FOR EXERCISE AND YOUR PERIOD

While more research is needed for female athletes to better understand the impact of our menstrual cycles, there is some evidence we can use. Here are some helpful tips:

• Track your cycle and adapt or modify your exercise routine as needed to maximize training.
• Choose high-intensity, sprint, and strength activities during the follicular phase.
• Participate in higher volume, lower weight, and recovery exercises during the luteal phase.
• Consume adequate calories to support higher energy expenditure from exercise.
• Engage in exercise at least 3 times per week to help reduce period symptoms.

Find what fits best for your lifestyle and remember we are Iron-man (aka Fe-male!).

References

1. Smith, E.S.; McKay, A.K.A.; Kuikman, M.; Ackerman, K.E.; Harris, R.; Elliott-Sale, K.J.; Stellingwerff, T.; Burke, L.M. Auditing the Representation of Female Versus Male Athletes in Sports Science and Sports Medicine Research: Evidence-Based Performance Supplements. Nutrients 2022, 14, 953. https://doi.org/ 10.3390/nu14050953
2. Office on Women’s Health. Your Menstrual Cycle. Retrieved from: https://www.womenshealth.gov/menstrual-cycle/your-menstrual-cycle
3. Reed, B. & Carr, B. The Normal Menstrual Cycle and the Control of Ovulation. National Library of Medicine. Retrieved from: https://www.ncbi.nlm.nih.gov/books/NBK279054
4. Wohlgemuth, K.J., Arieta, L.R., Brewer, G.J. et al. Sex differences and considerations for female specific nutritional strategies: a narrative review. J Int Soc Sports Nutr 18, 27 (2021). https://doi.org/10.1186/s12970-021-00422-8
5. Carmichael, M., Thomson, R., Moran, L., & Wycherley, T. (2021). The impact of menstrual cycle phase on athletes’ performance: A narrative review. International Journal of Environmental Research and Public Health, 18(4), 1667. Web.
6. Raj MA, Creech JA, Rogol AD. Female Athlete Triad. 2022 Aug 8. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan–. PMID: 28613538.
7. Armour M, Ee CC, Naidoo D, Ayati Z, Chalmers KJ, Steel KA, de Manincor MJ, Delshad E. Exercise for dysmenorrhoea. Cochrane Database Syst Rev. 2019 Sep 20;9(9):CD004142. doi: 10.1002/14651858.CD004142.pub4. PMID: 31538328; PMCID: PMC6753056.