Training VS Your Menstrual Cycle
Training VS Your Menstrual Cycle
listen as an audio post:
Let’s do a quick run down. Hormones are the chemical messengers, secreted by the glands in your body, which travel through your bloodstream to their target organs and tissues, giving instruction on processes that need to carried out in order to regulate your health and behaviour [2].
Hormones literally control our life
I think it’s safe to say that we all know that our menstrual cycle can wreak havoc on our mood and sky-rocket cravings at times, but what you may not know is that your menstrual cycle is highly influential on your metabolism and your training results. In this blog I will introduce you to the high and low hormone phases, as well as break it down and investigate further into each of the 4 phases of your menstrual cycle so that you can take advantage of your cycle and get the most out of your training and nutrition.
To simplify it, women have two hormone phases each month - high and low.
During the low hormone phase you are able to produce more energy and most likely recover much faster in comparison to the high hormone phase. The low hormone phase of your cycle starts the first day of menstrual bleeding.
The high hormone phase is when your cycle tag-team the effects of high oestrogen and progesterone after ovulation (ahem, the bloat). This is when your blood plasma volume decreases and your central nervous system suffers fatigue. This is why it can feel harder than usual to exercise.
High oestrogen makes us spare glycogen (stored glucose/carbohydrate your body uses for fuel, especially during high-intensity exercise) and increase the amount of fat we use for fuel. [1]
High progesterone delays our sweat response and turns up our core temperature, amps up our sodium loss, and increases muscle breakdown (while also hindering our ability to synthesise muscle because we can’t access the building blocks of protein, amino acids, as well) [1].
This can make it a lot harder to train at high intensities - our body can’t get the glycogen stores needed to fuel the anaerobic energy system.
During the high hormone phase, it’s especially important to focus on your protein intake - proteins high in leucine (the muscle-building amino acid) or branched-chain amino acids (leucine, isoleucine, and valine) before exercise and 30 minutes following can be particularly important. Whey protein and a handful of almonds should get you what you need.
Our menstrual cycle has 4 phases
Days 1-5 Menstrual Phase (Low Oestrogen & Progesterone)
Yoga and meditation can be beneficial at this time, but don’t be afraid to push yourself either. You can still weight train and go to the gym even during your menstrual phase. Stick to a maintenance level of carbohydrates (neither high or low).
Days 5-13 Follicular Phase (High Oestrogen)
This phase is characterised with an increased pain tolerance and greater endurance. Strength or resistance training and steady state cardio are great ways to train during this phase. Try going for a PB or 1RM during this phase! Insulin sensitivity is higher at this time, and you can see greater muscle gain by using carbs as fuel. HOWEVER, higher oestrogen levels can leave you more prone to injury so make sure to use good form and be mindful of fatigue.
Day 14 Ovulation
This is when oestrogen levels peak and progesterone begins to rise. You may notice that your body temperature begins to rise at this stage.
Days 15-28 Luteal Phase (High Progesterone)
This is right before your period begins and your metabolism is burning at its fastest. H.I.I.T. workouts are great during this time as your body uses fat as a primary fuel source. You may recognise this phase when, no matter what you do, your body fights to see any kind of progress from training. Your serotonin production is lower and with this you’ll notice a poor mood and increase irritability. By eating foods rich in amino acids such as turkey or pumpkin seeds, you’ll help offset this decline and hopefully curb the cravings for carbs at this time.
In order to succeed, you need to work with - not against - your natural physiology. [1] Rather than focusing on a singular type of training or diet, it is important to work with your menstrual cycle to get the best results. Start by tracking or journalling your cycle through an app can be extremely helpful. I personally recommend Clue where you can track multiple aspects of your cycle including cramps, skin and sleep.
Do you want more tips on how to curb your cravings with a balanced diet?
References
[1] Sims, S. PhD, 2016, ROAR: How to Match Your Food and Fitness to Your Female Physiology for Optimum Performance, Great Health and a Strong, Lean Body for Life, Potter/Ten Speed/Harmony/Rodale.
[2] Hill, M, 2019, Period Power: Harness Your Hormones and Get Your Cycle Working for You, Bloomsbury Publishing.