For women, having a good knowledge of our menstrual cycles and patterns can help us plan training and nutrition. Hormonal fluctuations can affect more than our bleeding cycle- mood, strength, recovery and more! The average female cycle is 28 days, so that’s what we’ll use when we talk about the phases BUT it can vary from 22-35 days. Every woman is different but there are some changes that happen to us all as our hormones fluctuate, and these can be beneficial to know about!
Oestrogen and progesterone
Oestrogen is known as the female hormone, although men have it in smaller amounts. It is anti-catabolic, meaning it slows muscle breakdown and also helps in recovery. Like all steroid hormones it’s made from cholesterol and is stored in fat in our bodies. It also promotes glucose uptake into muscle fibres, which helps recovery in training sessions! Our natural levels fall after menopause, which can lead to decreasing strength and muscle mass in older women.
Progesterone on the other hand has an opposing effect, and alongside its role in preventing pregnancy, it can work against your body’s testosterone. This can lead to poorer power output, mood swings and worse recovery from training.
Throughout your cycle, these hormones fluctuate with a changing ratio as seen in the figure below.
Phases of the Menstrual Cycle and Strength
Early Follicular (Menses) Days 1-7
In this phase, women have their period and both oestrogen and progesterone levels are both low, with slightly higher oestrogen. This can lead to tiredness, stomach cramps and some cravings in the beginning which improve from day one of bleeding. Working out in this phase is tough so plan some partner workouts for motivation. Moving will help ease the symptoms, and as oestrogen levels are higher than progesterone, training intensity and recovery will be better than usual. Endurance and pain tolerance also seem to benefit, allowing for progressively heavy lifts throughout your period.
If you are a team sports player, you may see match day performance and drive spike during these days!
Late follicular – Days 7-13
After your period, oestrogen levels rise quickly and progesterone stays low which leads to some increased strength in the gym. Your muscles are better able to take heavier loads and recover, and you will feel more focussed and positive. Planning your heavier sessions around this time is a good idea, as your body is also in a good place to recover. It is worth noting that menstruating can increase metabolic rate by up to 200kcal, so increasing food intake around this time is also beneficial. Insulin sensitivity rises with oestrogen, so your body is better able to use carbohydrates – which means planning some extra meals and snacks around training is important. An intra workout carbohydrate drink will also aid your performance and recovery.
Ovulation- Days 13-16
During ovulation, eggs are released from the ovaries and as a result progesterone rises and oestrogen begins to fall. Although strength is not hugely affected by this change, some women do experience ovulation cramping which can be uncomfortable. Your body temperature also increases slightly during ovulation so you may notice this as the only change, and it is a useful tool to monitor your cycle. Most women manage their usual training load during this phase.
Mid and Late Luteal Phases- Days 16-28
In the luteal phase, progesterone is higher than oestrogen, and as a result ‘Premenstrual’ symptoms can occur including worsening acne, headaches and bloating. In some women, this can also lead to water retention and lethargy which may make training less appealing. If you are struggling with strength and recovery, planning a deload week around the luteal phase can be a good idea!
Insulin sensitivity may drop temporarily around this time too, so focusing on good quality nutrition and sleep is helpful. Having a lower carbohydrate, higher fat diet in this time period is useful to maximise your natural insulin sensitivity.
Take home points
A healthy menstrual cycle can look different to each woman, but is essential in allowing our natural reproductive hormones to work. Menstruating women have healthier bones, due to the effects of oestrogen, better metabolic regulation and are at a lower risk of endometrial cancer.
Take notes throughout your training to see how your cycle affects you, and make your menstrual pattern your friend!
