...or how you can use your cycle for top performance. The motto is not "painkillers in and through", but "build up body awareness and understanding of the processes in the body".
Research is increasingly focusing on the effects of the female cycle on performance, and rightly so. Even if not all women are affected to the same extent, most of them confirm that they or someone around them are physically and mentally affected by their cycle.
The hormone cocktail fluctuates
If there are two important hormones that you need to know about in connection with your menstruation and your performance, they are oestrogen and progesterone. They influence numerous physiological processes. Their levels fluctuate considerably within a cycle phase. This has an impact on athletic performance. So it makes perfect sense to take this into account in your training.
Oestrogen has a positive influence on maintaining and building muscle mass, promotes regeneration and increases the availability of free fatty acids. It also contributes to the stability of bones, tendons and ligaments. Last but not least, it has a positive effect on mood.
Progesterone can promote the breakdown of protein. This is particularly problematic when protein intake is low and training intensity is high. Progesterone raises the body temperature by 0.3 to 0.5 degrees, increases water retention and makes the tissue more elastic. The hormone prepares the body for pregnancy.
Everything in between also plays a role
A menstrual cycle lasts from the first day of bleeding until the next period. On average, it lasts 28 days and is divided into four phases. It varies from woman to woman and can change depending on life circumstances. Stress, illness, exercise or diet have an influence on the duration of the cycle and its phases.
The four phases and the training recommendations
- Menstrual phase (day 1 to approx. 5): Here the oestrogen and progesterone levels are low. It is not uncommon for physical complaints to occur here. You should therefore not plan your intensive or long training blocks during this phase. Instead, opt for yin yoga or a long walk.
- Follicular phase (approx. day 6 to 14)The oestrogen level rises. This has a positive effect on your performance and energy levels. Here you can gradually increase the intensity of your strength and endurance training. In other words, plan more weight and harder intervals.
- Ovulation phase (approx. day 15 to 21)Oestrogen reaches its peak shortly before ovulation. There is also a slight increase in testosterone. The consequence: peak performance in strength and endurance is the order of the day. High-intensity training sessions are ideal here. This is the best time to really work out.
- Luteal phase (approx. day 22 to 28)After ovulation, the progesterone level rises for a fertilized egg. The metabolism changes, the core temperature rises and the tissue is more elastic. These changes tend to have a detrimental effect on physical performance. Stretchier tissue increases the risk of injury due to joint instability, an increased body temperature makes intensive units even harder and increased protein breakdown is negative for regeneration. Higher volumes, more technical and tactical training and less intensity are preferable. "Long and easy" instead of "short and hard" is the motto.
What does science say?
It is important to note that the cycle and the reactions to cycle-based training vary from person to person. As is so often the case, the same applies here: Listen to your body. Some studies show differences in performance and others show hardly any significant differences between the cycle phases. However, scientists, coaches and athletes agree that an individualized approach can be beneficial due to hormonal fluctuations.
Webinar on the topic "In harmony with my cycle"
You can find out how your hormone balance changes and what possible effects this has on your body, your psyche and your athletic performance in the Webinar "In harmony with my cycle" from Atupri Health Insurance. You don't need any prior knowledge to take part in the webinar - everyone is welcome! The event is free of charge and takes place online. You can register for this on the Atupri website.
