What you should know about The Female Body!
Women have a long history of being shamed into silence about their
periods, especially when it comes to sports matters. Menstruation have been largely sidestepped, ignored and reduces to silence and this has to stop!
Unfortunately, there are not many coaches, trainers or instructors that posses any kind of knowledge when it comes to physical training and menstrual cycles. As a young athlete/ ballerina you learn that your period is a sign of weakness and you are followed by the guilt and shame of the weak.
We, as women, we owe it to ourselves to stop being blind to the impact of our menstrual cycle so let's have a closer look! I have some good news!
You can manage—even master— your period, through nutrition and smart training so that migraines, nausea, bloating, and cramps won’t derail you from your performance and goals.
Let's take it from the beginning!
The average menstrual cycle is 28 days long (though it can range between 21 and 35 days) which is broken down in two 14 days phases.
Your cycle starts with the first day of your period. The first 14 days represent the follicular phase. Day 15 trough 28 is the time between ovulation and the start of menstruation, when progesterone is produced - luteal phase.
Your ovulation occurs between these two. During this period you have more or less intense hormonal fluctuations that will impact your energy levels, mood, power and the quality of your performance.
The cycle begins with the first day of menstruation when levels of estrogen and progesterone are low. After your period, in the next 5,6 days - follicular phase - marked by the beginning of estrogen rise. Around day 12 ovulation happens when your estrogen levels will fall but soon they will rise again as the body naturally goes into nesting mode. Now we are past those 14 days - luteal phase - which means that that all your hormones will kick into high gear.
Your progestogen levels will exponentially rise, surpassing estrogen, to prepare the lining of the uterus for egg implantation. Both progestogen and estrogen will reach peak levels 5 days before your next menstruation. Say hello to PMS!
Right: FP - Follicular phase (first 14 days) / Left: LP - Luteal phase (15-28 days)
Studies have shown that your hormones are favorable for performance once your period starts (follicular phase)*!
Sports performance may be affected by the menstrual rhythm including cardiovascular, respiratory, brain function, response to ergogenic aids, orthopedics, and metabolic parameters, with subsequent implications for strength and aerobic and anaerobic performance. These parameters modulate training responses, adaptability, and performance. The MC (Menstrual Cycle) effects are highly dependent on athletes’ physiology, training level, and on the type of hormonal contraception when used.
While some female athletes feel a decrease in their physical capacity over the course of their menstrual cycle, Olympic medal-winning performances have nevertheless taken place during all phases of the menstrual cycle (Fox and Mathews, 1981; Fleck and Kraemer, 2004). Various studies have shown the influence of MC on performance in trained or untrained (Janse de Jonge, 2003) athletes but not in elite performers (McNulty et al., 2020). Elite athletes compete at international levels or in professional leagues; therefore, they are probably more sensitive to individualization of training.
However, studies show that their physical performance was not affected by their menstrual period.
Once you’re in the clear of the possibility of pregnancy, the body goes into a more relaxed mode and all those energy systems used in the high-hormonal phase are now at your disposal for exertion. Same goes for the low-hormone phase that follows your period.
Women are stronger and produce more force when they strength train during their low-hormone phases (follicular phase) compared to training in the high-hormone phase (luteal phase). Your performance increases during and after your period. So whether you’re working out, training, dancing or preparing for athletic competitions, it will all feel and come easier when you’re in the low-hormone phase of your cycle, which starts the first day of menstrual bleeding.
COMING BACK TO PMS
PMS refers to the emotional and physical symptoms that women experience in the week before their period beings. PMS is a side effect of a woman’s changing hormones and can be heightened by stress.
Emotional symptoms may include:
• Irritability
• Anxiety
• Nervous tension
• Reduced ability to cope
• Difficulty concentrating
• Lower libido
• Mood swings
• Depression
• Aggression
Physical symptoms may include:
• Fluid retention
• Abdominal bloating
• Breast swelling and tenderness
• Skin problems, such as acne
• Headaches
• Lethargy
• Weight increase
• Food cravings
• Aches and pains
We all know that exercise feels harder during those high hormone days before your period... although, research shows that key performance indicators such as max VO2 (maximal oxygen consumption) and lactate threshold (the point at which your muscles start to burn) remain constant throughout your cycle, so you can win a competition or score a personal best even with PMS.
Truthfully speaking, guidelines on how to cope with the effects of the menstrual cycle in training, the supporting research is incomplete. There is no research supporting that working out a specific way during the different phases of the menstrual cycle will have a different effect on your training.
This lack of a clear answer is likely related to the multitude of other factors
that can contribute to this question, including age, genetics, stress, training
level, and nutrition.
PMS, still can increase your body temperature, so it may play a part in getting tired faster when working out in hot or humid conditions.
Blood sugar levels, breathing rates, and thermoregulation will also be affected during this time of the month, which may be the reason for a slight decreases in aerobic capacity and strength.
The GOOD NEWS:
You can actually decrease PMS symptoms with moderate intensity aerobic exercise. Overall, the findings showed that 8 weeks of aerobic exercise is effective in reducing the symptoms of PMS and can be used as a treatment. Aerobic exercise can help improve PMS symptoms such as depression and fatigue.
One study found that women who did 60-minute aerobic sessions three times a week for 8 weeks felt much improved physically, mentally, and emotionally.
ADD PROTEINS:
Our hormonal fluctuations have a profound effect on muscle-cell
turnover and protein synthesis. What I mean by this is that estrogen turns
down the anabolic or growing capacity of the muscle and progesterone
turns up the catabolism or breakdown of muscle tissue, which makes it
more difficult to access amino acids. As a result, you have higher rates of
muscle breakdown during hard efforts. It’s simply harder for us to make and
maintain muscle when these hormones are high.
That’s why it’s particularly important for women to take in protein that’s
high in leucine (the muscle-building amino acid) or branched-chain amino
acids (leucine, isoleucine, and valine) that compose approximately 1/3 of your muscle tissue, before exercise and within 30 minutes after exercise.
You can consider a handful of almonds with your protein shake to get what you need.
CRAVINGS
A biological change women do not have control over.
Chocolate or Popcorn?
Your eating patters will change during PMS. The goal isn't to restrict energy intake, the goal is to understand these changes and find the best tools to manage them, according to your personal goals.
If you experience a disconnect to these changes, it's important to understand that if you choose to satisfy your sweet or salty cravings, it doesn't mean you're weak or that you lack willpower. The reality is that your hormones have a very real impact on how your body feels, what it craves and how many calories you consume in this period. PMS changes our point of satiety, making us more or less likely to eat big meals during this part of our cycle.
THERE IS NOTHING WRONG WITH YOUR BODY IF YOU EXPERIENCE FLUCTUATIONS IN CRAVINGS, EATING HABITS AND HUNGER SIGNALS DURING YOUR CYCLE!