Train Like A Girl. Your Cycle Could Be Your Superpower.
In 2002, Paula Radcliff won the Chicago marathon while on her period, and she then went on to talk about the lack of understanding when it came to periods and sports.
In 2019, the US women’s soccer team became famous for winning the world cup AND for tracking their period. It was the first time in history that professional athletes and coaches on a large stage openly discussed how tracking their period allowed them to optimize their performance and ultimately win. The US women’s soccer team took what has always been seen as a disadvantage in sports, and turned it into a tool to succeed.
However, since then all the hoopla has died down. Periods and menstrual cycles have not been largely discussed in the media when it comes to sports.
I work with female runners of all backgrounds — middle school, high school, collegiate and professional runners regularly. This topic is one that I have been thinking about a lot lately.
Male and female athletes are different in nearly every way — from their endocrine system, cardiovascular system, to their muscular system. Yet, a majority of research is based on men. Research at this point is somewhat limited, but it certainly serves as a starting point.
Those of us nerds in academia and clinical settings talk about it, learn about it, but many of us still aren’t implementing it.
How can we use what we know to help our athletes succeed?
AND how can you tap into your own female superpower?
First, we need to go through some basics.
- Most women have a menstrual cycle that is somewhere between 21 and 35 days.
- The first day of the cycle is the first day a woman gets her period.
- The cycle is broken down into four stages based on hormone levels.
- The two hormones that are most important are estrogen & progesterone. Testosterone also has its place but is often left out of the research related to women.
Each of the sex hormones impacts the body in a different way. Most of us know about the impact hormones have on reproduction and sexual health, but there is more to them than that. These hormones can impact recovery, muscle metabolism, and fatigue in an athlete.
Estrogen has a protective effect on cardiovascular health, and is responsible for increased water retention, increasing fat stores, and protein synthesis.
Progesterone is responsible for increasing resting heart rate, increasing body temperature, increased ventilation, and increased muscle catabolism.
If we understand these basics and combine them with the way our hormones fluctuate within our cycle, there seems to be an optimal way to train for female athletes, despite the lack of research available.
I have put together the infographic below to simplify what we know and make it easier to start thinking about how you could train more optimally.
I am a physical therapist, not a dietician so I included some basic nutritional information; however, there are many dietitians that can help you fuel more appropriately based on your cycle.
Menstrual Days 1–5
During the first few days of your cycle, your estrogen and progesterone are at their lowest. This is when women’s physiology is closest to what a man’s physiology is. This is a great time for peak performance training and is when some women, like Paula, feel their best.
During this time it is also believed that women will have decreased neuromuscular control — meaning they will be more likely to get injured and have less body awareness. This is a time when warming up, focusing on how you are moving, getting enough sleep and continuing strength training is important.
It is also important to be aware that you may be iron deficient and have possible anemia. Iron-rich and anti-inflammatory foods will support you well.
Follicular Days 6–10
As your cycle moves into the follicular phase, your pain tolerance increases, and time to fatigue increases. This is a great time for racing, endurance, and strength training.
During this phase, focusing on carbohydrates, healthy fats, and anti-inflammatory foods can help you recover and feel your best.
Ovulation Days 11–18
This is often called the “Venus Week,” because it is when you may be your strongest. This is when our testosterone is at its peak and your estrogen is generally high.
During this week focusing on high-intensity training is ideal because your muscles fatigue less and recover faster.
You will want to focus on hydration, protein, and more healthy carbohydrates in this phase.
Luteal Days 19–28
During the luteal phase, it is best to focus on rest, recovery, mental skills training, visualization, and scaffolding. This is a time when you will feel your most fatigued, it will be more difficult to maintain muscle mass and your core temperature will be high.
Make sure you plan for more downtime, ask for help (scaffolding) and conserve your energy. Again this will be a great time to use fuel as support. Think about hydrating, protein, healthy fats, and foods with nitric oxide.
How do I implement these changes?
Change one thing at a time. If you aren’t someone who tracks your schedule, start. See when you feel your best or are the most tired. Once you know how you feel you can start making small changes. Perhaps you start by changing your diet a little bit to support your cycle. Or, maybe you modify when you do your hardest workouts, or even when you add more rest to your schedule. The slower you integrate a new change into your life the more likely it is to stick.
Remember you cannot always plan a race or competition to coincide with your Venus week! All you can do is prepare your body in the best way possible. I hope this helps and gives you a framework to help you train and compete at your best.
XO Kate
References:
Bernstein, C., & Behringer, M. (2023). Mechanisms Underlying Menstrual Cycle Effects on Exercise Performance: A Scoping Review, Women in Sport and Physical Activity Journal (published online ahead of print 2023). Retrieved May 8, 2023, from https://doi.org/10.1123/wspaj.2022-0026
Drummond, Jessica. Online Course: Nutrition for Female Athletes: Optimal Performance During the Follicular Phase of The Menstrual Cycle (2019)
Hausswirth, C & Le Meur Yann. Physiological and nutritional aspects of post exercise recovery: specific recommendations for female athletes. Sports Med. 2011; 41(10) 861–862
Sims S, Heather A. Myths and Methodologies: Reducing Scientific design Ambiguity in Studies comparing sex and/or menstrual
cycle phases. Experimental Physiology. 2018 Oct;103(10):1309–1317. doi: 10.1113/EP086797. Epub 2018 Aug 15.
Sims, S. ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health, and a
Strong, Lean Body for Life.Rodale, Jul 5, 2016.
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