Not all people are the same, especially when it comes to women, periods and training. A theme, that of hormonal variations compared to the female cycle and how they can influence the expression of strength, resistance to fatigue, recovery, energy requirements, even joint mobility and the risk of muscle or tendon injury, which is only recently acquired among sports doctors. Let’s see then how your menstrual cycle can affect exercise ee how can a woman set her workouts, diet, recovery and every other aspect related to physical exercise taking into account the different phases of the cycle.
Menstruation and training: everything you need to know
Much more than for men, it is a common experience in women from the point of view of physical activity there are yes days and no days, very yes days and very no days, and also days in which you feel like a superwoman and days in which the only desire is to stay on the sofa and rest. Many factors in common with men contribute to this – from stress to rest, from nutrition to correct training programming – but the menstrual cycle also contributes, if not above all. In fact, when we talk about menstruation and training, there is a direct correlation between the phases of the cycle and hormonal variations.. And it is precisely the hormonal variations that determine how one feels from the point of view of physical performance, as well as what the training objectives should be, which are the most suitable workouts, which are the recovery strategies and also which are the nutritional ones.
The 4 phases of the menstrual cycle
Exist two main phases of the menstrual cycle, the follicular phase and the luteal phaseinterspersed with ovulation and menstruation, which is the phase of bleeding and shedding of the uterine lining.
Cycle, follicular phase, hormones and training
The follicular phase represents the first half of the cycle lasts about two weeks, that is, until ovulation, and has low hormone levels and high levels of estrogen. This has a significant positive effect on mood, energy and strength, and is therefore typically the phase in which the body responds well to the stresses of training, you feel good, you can push yourself towards harder training in terms of view of strength, endurance and intensity and also recovery is faster and more complete.
Scientists have also found that the peak of strength is reached precisely in conjunction with ovulationthe phase characterized by a strong increase in hormones, including testosterone.
Cycle, luteal phase, hormones and training
After ovulation begins luteal phase of the cycle, the one during which a woman’s body prepares for the next menstruation or pregnancy, if conception occurred. During these 2 weeks the hormones are at a higher level, due to the increase in estrogen and progesterone, with some consequences on athletic performance: the anabolic and muscle building capacity is reduced, therefore recovery is slower, and the metabolism has a harder time recovering energy from carbohydrates; more hormones also mean that you need more hydration, i.e. drinking more water. In general, in this phase, performance could be lower than in the follicular phase, or it would be advisable to dedicate yourself to training at a slower pace.
At the end of this phase you may also experience premenstrual syndrome (PMS) with the possibility of cramps, bloating, tiredness and mood changes where it is natural to unload the training, reduce the intensity and focus on recovery, before a new period.
Menstruation and training: knowing your cycle
Hormonal variations in the different phases of the cycle, and the consequences on athletic performance and metabolism, can be managed from a training point of view monitoring your menstrual cyclewhich is now easily done with any sports watch on sale, which are generally able to also give sensible suggestions on training and nutrition based on the phase you are in.
Cycle and nutrition
Speaking of cycles and nutrition, there are some indications that can be taken into account. For example, during the follicular phase the female body needs iron, which is found in red meat, shellfish but also in whole grains and legumes such as beans, peas, chickpeas, lentils and soy. Foods rich in omega-3 fatty acids such as fish also help fight the increase in inflammation typical of the follicular fse: salmon, mackerel, tuna, herring and sardines, as well as nuts, seeds and vegetable oils, are all excellent sources of omega 3 fatty acids.
In the luteal phase, due to the greater difficulty in drawing on energy sourcesyou need more carbohydrates, because the body consumes 5-10% more calories, and you are also likely to feel hungrier than usual.
Conclusions
Naturally, every woman has a different situation with different needs. For this reason, it is a good idea for active women, both those who are just starting out and those who have been dedicating themselves to physical exercise for a long time, to learn about their body and its reactions to hormonal variations, and avoid do-it-yourself by turning instead to a sports dietician with whom you can create a food plan capable of meeting your specific needs.
READ ALSO: Sports and menstruation: to do it or not during the cycle?
Photo by Imani Bahati / Gabin Vallet / Bruce Mars / Priscilla Du Preez
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2023-10-22 13:10:21
#Menstruation #training
