Female Menstrual Cycle and Training-Nutrition

During the menstrual phase, women may experience lower energy levels and decreased strength due to hormonal fluctuations. Fluid retention may induce weight increases or plateaus during this phase. To counteract this process, it's important to prioritise recovery, adequate micronutrient uptake and balanced nutrition, plus a strong focus on hydration, as well as lower intensity or lessor effort given to strength based exercise.During the follicular phase, oestrogen levels are rising, progesterone is low and women may experience increases energy, strength and endurance.This is a great time to focus on performance increases for their training.In the luteal and premenstrual phase, progesterone levels are higher than usual and women may experience decreased endurance/strength and increased fluid retention causing weight gain or weight plateaus. To combat these symptoms, it's important to prioritise recovery, specific micronutrients, hydration and lower intensity exercise - much like the menstrual phase. It's also important to note that every woman's menstrual cycle is unique and may be impacted by a variety of factors, including:stress, exercise frequency/intensity, illness, chronic disease, hydration, macro & micro nutrients/total calories and hormonal imbalances.Women who experience irregular cycles or symptoms such as heavy bleeding or severe cramping should seek medical advice to determine the underlying cause.The female menstrual cycle can have a significant impact on athletic performance and overall health but by understanding the different phases and the ways in which we can adjust our nutrition, mindset and exercise to suit - women can optimise their overall health and performance to benefit their well being and fitness goals.Whether you're a competitive athlete or simply looking to maintain a healthy lifestyle, it's important to work with your body and its natural rhythms to achieve the best possible outcomes.Work smarter, not harder ladies.Support the show