Managing the Menstrual Cycle for Women Who Lift

Understanding the menstrual cycle and its impact on training and nutrition is crucial for females who lift. The menstrual cycle is a complex series of hormonal changes that occur in the female body every month, and it can have a significant impact on a woman’s performance, recovery, and overall health.

Research has shown that hormonal changes during the menstrual cycle can affect a woman’s energy levels, strength, endurance, and recovery time. For example, during the follicular phase, women may experience increased energy levels and endurance when oestrogen levels are higher. On the other hand, during the luteal phase, when progesterone levels are higher, women may experience decreased energy levels and increased fatigue.

Furthermore, the menstrual cycle can also affect a woman’s nutritional needs. During different phases of the menstrual cycle, women may require different levels of macro and micronutrients to support their training and recovery needs. For example, during the luteal phase, women may require higher levels of carbohydrates and iron to keep energy levels and prevent fatigue.

By understanding the menstrual cycle and its impact on training and nutrition, women can optimise their training and recovery, reduce the risk of injury, and enhance their overall performance. Therefore, women must educate themselves about the menstrual cycle and its impact on training and nutrition.

The menstrual cycle is a natural process in a woman’s body approximately every 28 days (though it can vary from person to person). It involves a series of hormonal changes that prepare the body for pregnancy. The menstrual cycle has four phases:

• MENSTRUAL PHASE

• FOLLICULAR PHASE

• OVULATION PHASE

• LUTEAL PHASE

Menstrual Phase:

This phase occurs at the beginning of the cycle when the uterus sheds its lining in menstrual blood. It typically lasts between 3 to 7 days.

Follicular Phase:

This phase begins after the menstrual phase and lasts about 14 days. During this phase, the follicles in the ovaries mature and prepare to release an egg.

Ovulation Phase:

This phase occurs around day 14 of the menstrual cycle when the ovary releases an egg into the fallopian tube. It is the most fertile phase of the menstrual cycle.

Luteal Phase:

This phase begins after ovulation and lasts approximately 14 days. During this phase, the uterus prepares for a possible pregnancy. If the egg is not fertilised, the uterus will shed its lining in the next menstrual phase.

These four phases are controlled by the hormones oestrogen, progesterone, luteinising hormone (LH), and follicle-stimulating hormone (FSH), which fluctuate throughout the cycle. Understanding these phases and hormonal changes is essential for women to optimise their training and nutrition during each menstrual cycle.

Menstrual phase: also known as the menstruation or bleeding phase, is the first phase of the menstrual cycle. This phase occurs when the uterus sheds its lining in menstrual blood, which is then eliminated from the body through the vagina. The menstrual phase usually lasts 3 to 7 days but can vary from person to person.

Hormonal Changes during the Menstrual Phase:

During the menstrual phase, oestrogen and progesterone levels are at their lowest. Because the previous cycle’s egg was not fertilised, the corpus luteum (a temporary endocrine gland) produces progesterone and disintegrates. As a result, the lining of the uterus breaks down and sheds, leading to menstruation.

Nutritional Recommendations for the Menstrual Phase:

It is essential to support the body’s nutrient needs during the menstrual phase to promote optimal health and recovery.

Here are some nutritional recommendations for the menstrual phase:

Iron-rich foods: During menstruation, the body loses blood, decreasing iron levels. Therefore, consuming iron-rich foods such as leafy greens, red meat, lentils, beans, and fortified cereals is crucial.

Vitamin C: Consuming foods high in vitamin C can help increase iron absorption. Some vitamin C-rich foods include citrus fruits, berries, tomatoes, and bell peppers.

Hydration: Drinking plenty of water and fluids can help reduce bloating, cramping, and other discomforts associated with menstruation.

Balanced meals: Eating balanced meals with carbohydrates, protein, and healthy fats can help stabilise blood sugar levels, reduce cravings, and provide sustained energy.

Training Recommendations for the Menstrual Phase:

Many women may experience fatigue and reduced energy levels during the menstrual phase. Here are some training recommendations to help optimise performance during this phase:

Modify intensity: It may be beneficial to adjust the training intensity during the menstrual phase to accommodate reduced energy levels.

Recovery: Incorporating rest and recovery techniques such as stretching, foam rolling, or yoga can help promote relaxation and alleviate menstrual symptoms.

Hydration: Staying hydrated during training sessions is essential, especially during menstrual when the body loses fluids.

Listen to your body: It is essential to listen to your body during the menstrual phase and adjust the training plan accordingly. Taking a break or modifying the training schedule may be necessary to support the body’s needs.

In summary, the body undergoes hormonal changes during menstrual, affecting nutritional needs and training performance. By consuming nutrient-dense foods and modifying the training plan, women can support their health, recovery, and overall performance during this menstrual cycle.

The follicular phase is the second phase of the menstrual cycle and occurs after the menstrual phase. It lasts for approximately 14 days and is characterised by the development and maturation of follicles in the ovaries, which contain eggs. During this phase, hormonal changes occur, preparing the body for ovulation.

Hormonal Changes during the Follicular Phase:

During the follicular phase, oestrogen levels begin to rise, stimulating the growth of the follicles in the ovaries. As the follicles mature, they release oestrogen into the bloodstream, which enables the production of luteinising hormone (LH) and follicle-stimulating hormone (FSH). These hormones trigger ovulation, which occurs at the end of the follicular phase.

Nutritional Recommendations for the Follicular Phase:

To support optimal health and hormone balance during this phase, consuming nutrient-dense foods that provide essential vitamins and minerals is vital. Here are some nutritional recommendations for the follicular phase:

High fibre foods: Eating high-fibre foods such as whole grains, fruits, vegetables, and legumes can help regulate digestion and promote hormonal balance.

Antioxidants: Consuming foods rich in antioxidants, such as berries, leafy greens, and nuts, can help reduce inflammation and oxidative stress.

Omega-3 fatty acids: Including foods high in omega-3 fatty acids, such as fatty fish, chia seeds, and walnuts, can help reduce inflammation and support hormonal balance.

Vitamin D: Enough vitamin D is essential for bone health and hormonal balance. Spending time outdoors and consuming fatty fish, egg yolks, and fortified foods can help boost vitamin D levels.

Training Recommendations for the Follicular Phase:

During the follicular phase, oestrogen levels increase, enhancing energy and endurance. Here are some training recommendations to help optimise performance during this phase:

Strength Training: Incorporating strength training during the follicular phase can help promote muscle growth and improve strength.

High-Intensity Training: Increasing oestrogen levels during this phase can improve endurance, making it an ideal time for high-intensity training such as interval training or sprints.

Cardiovascular Training: Cardiovascular training such as running or cycling can also be beneficial during the follicular phase, as energy levels are typically higher.

Recovery: Incorporating recovery techniques such as foam rolling, stretching, or yoga can help promote relaxation and alleviate menstrual symptoms.

In summary, the follicular phase is characterised by hormonal changes that prepare the body for ovulation. By consuming nutrient-dense foods and adjusting their training plan, female athletes can support their health, recovery, and overall performance during this menstrual cycle.

The Ovulation phase is the menstrual cycle’s midpoint and lasts approximately 3-5 days. This phase is characterised by releasing a mature egg from the ovaries, which is then available for fertilisation. During this phase, hormonal changes occur, preparing the body for reproduction.

Hormonal Changes during the Ovulation Phase:

During the Ovulation phase, oestrogen levels peak, triggering a surge in luteinising hormone (LH) and follicle-stimulating hormone (FSH). This surge stimulates the release of a mature egg from the ovaries, which travels through the fallopian tube and into the uterus. Testosterone levels also increase during this phase, contributing to increased energy and sex drive.

Nutritional Recommendations for the Ovulation Phase:

To support optimal health and hormone balance during the Ovulation phase, consuming nutrient-dense foods that provide essential vitamins and minerals is vital. Here are some nutritional recommendations for the Ovulation phase:

Iron-rich foods: Iron-rich foods such as lean meats, dark leafy greens, and legumes can help support healthy blood flow and prevent anaemia.

Magnesium-rich foods: Magnesium-rich foods such as almonds, spinach, and avocado can help reduce menstrual symptoms and support hormonal balance.

Calcium-rich foods: Calcium-rich foods such as dairy, leafy greens, and fortified foods can help support bone health and hormonal balance.

Hydration: Drinking plenty of water and electrolyte-rich fluids can help support hydration levels and reduce bloating.

Training Recommendations for the Ovulation Phase:

During the Ovulation phase, energy levels are typically higher, making it an ideal time for high-intensity training. Here are some training recommendations to help optimise performance during this phase:

High-Intensity Training: The increase in energy levels during this phase can support high-intensity training such as sprints, interval training, or plyometrics.

Strength Training: Incorporating strength training can help promote muscle growth and improve overall strength.

Cardiovascular Training: Cardiovascular training such as running or cycling can also be beneficial during the Ovulation phase, as energy levels are typically higher.

Recovery: Incorporating recovery techniques such as foam rolling, stretching, or yoga can help promote relaxation and alleviate menstrual symptoms.

In summary, the Ovulation phase is characterised by hormonal changes that prepare the body for reproduction. By consuming nutrient-dense foods and adjusting their training plan, female athletes can support their health, recovery, and overall performance during this menstrual cycle.

The luteal phase is the menstrual cycle’s final phase and lasts approximately 10-14 days. This phase is characterised by hormonal changes that prepare the uterus for the implantation of a fertilised egg and the onset of menstruation if conception does not occur.

Hormonal Changes during the Luteal Phase:

During the luteal phase, progesterone levels increase, triggering changes in the uterine lining to prepare for implantation. If fertilisation does not occur, progesterone levels decrease, causing the uterus lining to shed and resulting in menstruation. Additionally, oestrogen levels remain high during this phase but typically fall towards the end.

Nutritional Recommendations for the Luteal Phase:

To support optimal health and hormone balance during the luteal phase, consuming nutrientdense foods that provide essential vitamins and minerals is crucial. Here are some nutritional recommendations for the luteal stage:

Complex carbohydrates: Consuming whole grains, sweet potatoes, and beans can help support stable blood sugar levels and reduce cravings.

Healthy fats: Incorporating healthy fats such as avocado, nuts, and olive oil can help reduce inflammation and support hormonal balance.

Vitamin B6: Consuming foods rich in vitamin B6, such as salmon, chicken, and bananas, can help alleviate menstrual symptoms such as bloating and mood swings.

Iron-rich foods: Iron-rich foods such as lean meats, dark leafy greens, and legumes can help support healthy blood flow and prevent anaemia.

Training Recommendations for the Luteal Phase:

During the luteal phase, energy levels may fluctuate, making it essential to listen to the body and adjust the training plan accordingly. Here are some training recommendations to help optimise performance during this phase:

Low to moderate intensity training: Incorporating low to intermediate-intensity activity such as yoga, walking, or light resistance training can help support recovery and reduce stress.

Mind-body activities: Incorporating mind-body activities such as meditation or breathing exercises can help promote relaxation and reduce stress.

Recovery: Incorporating recovery techniques such as foam rolling, stretching, or massage can help alleviate menstrual symptoms and promote relaxation.

Hydration: Drinking plenty of water and electrolyte-rich fluids can help support hydration levels and reduce bloating.

In conclusion, understanding the menstrual cycle and its impact on training and nutrition is crucial for women who exercise to optimise their performance, prevent injuries, and maintain overall health. The menstrual cycle is a complex process involving hormonal changes affecting energy levels, nutrient requirements, and recovery.

By understanding the menstrual cycle, women can tailor their nutrition and training plans to support their body’s needs during each phase. During the menstrual phase, women should focus on replenishing lost nutrients and incorporating light to moderate exercise to support recovery. During the follicular phase, women can increase carbohydrate intake and engage in high-intensity training. During the Ovulation phase, women can focus on increasing protein intake and incorporating plyometric or power-based exercises. Finally, during the luteal phase, women can focus on nutrient-dense foods and low to moderate intensity training to support recovery and reduce stress.

In summary, here are the key nutritional and training recommendations for each phase of the menstrual cycle:

Menstrual Phase: Increase iron and protein intake. Incorporate light to moderate exercises such as yoga or walking.

Focus on recovery and hydration.

Follicular Phase: Increase carbohydrate intake. Incorporate high-intensity training such as interval training or weightlifting.

Ovulation Phase: Increase protein intake. Incorporate plyometric or power-based exercises. Focus on hydration and recovery.

Luteal Phase:

Consume nutrient-dense foods such as complex carbohydrates, healthy fats, and iron-rich foods. Incorporate low to moderate intensity training such as yoga or light resistance training.

Focus on recovery, hydration, and reducing stress.

In conclusion, understanding the menstrual cycle and its impact on training and nutrition is essential for women to optimise their performance and maintain overall health. By tailoring their nutrition and exercise plans to each phase of the menstrual cycle, women can support their body’s needs and achieve their fitness goals.

Written by Paul Scarborough Nutrition, Habits and Mindset Coach