1 day ago
HOW YOUR MENSTRUAL CYCLE AFFECTS YOUR TRAINING💪🏽🏋🏼♀️
I think this is such an important topic in women's sport, and it definitely doesn’t have enough research! Throughout the month your going to feel differently in training and it’s definitely worth knowing a bit about the hormone changes and how it affects your body!
There are two key hormones that play a huge role, oestrogen and progesterone🧬 During the menstrual cycle, oestrogen reduces appetite and increases performance, whereas progesterone increases appetite, causes strength loss and fatigue💤
There's three main phases in the menstrual cycle- the follicular phase (days 1-14), ovulation (around day 14) and the luteal phase (days 15-28).
The follicular phase is when oestrogen levels are highest, so you'll have increased stamina and likely improved performance💪🏽 So this is a good time to work hard in training and push for pb's!🥇 Insulin sensitivity is also at it's highest at this point, meaning your body can use carbs more efficiently!
The second half of the cycle, the luteal phase, is when you're likely to feel tired, irritable and might get cravings for carbs/ sugar😴😭 You could also experience increased water retention (bloating). During the luteal phase your body temperature will increase, decreasing your time to exhaustion. This means you might find it harder to hit times/ pb's. As your body temperature is higher than normal, remember to keep hydrated through this phase!!💦
But everyone is different so I’d definitely recommend keeping track of how you feel in training throughout the month and hopefully you’ll start to see some patterns!💗