Your menstrual cycle doesn't need to disrupt your training routine. Here are expert-approved ways to help.
🕒 5 min read
Your menstrual cycle
Every month, females go through a hormonally-driven menstrual cycle that starts on the first day of a period and ends the day before the next period. In fact, over the course of a lifetime, women will have around 480 periods!
This cycle doesn't just sit in the background, minding its own business. Often, in the run-up to a period, as well as at other times during the cycle, hormonal fluctuations can impact mood, energy, hair, skin, gut health and even sleep, all of which can have an impact on exercise and training.
Although it's important to listen to your body, there are various foods and supplements that can make the build-up to your period, where PMS symptoms often kick in, as well as the period itself, a little easier to manage. This in turn will help you to continue training comfortably.
The cycle in a nutshell
Megan Symons, a Personal Trainer, British weightlifting coach and owner of Phoenix Functional Fitness, explains that the first half of the cycle is the follicular phase, where the hormone oestrogen is prominent and 'in charge'.
The follicular phase ends when ovulation begins, halfway through the cycle. Ovulation only lasts for a few days, and it is during this time that an egg is released.
"In the second half of your cycle, known as the luteal phase, the sex hormone progesterone tries to take the lead role," says Symons. If pregnancy doesn't occur, levels of oestrogen and progesterone fall, a period commences, and the cycle starts again.
On average, a cycle is around 28 days, but this can vary among females.
The foods to eat around your period
In the run-up to your period, sports nutritionist Rob Hobson says that women tend to have increased carbohydrate needs.
"The body's metabolism increases slightly and women may experience more cravings for carbohydrates due to hormonal shifts, so focusing on nutrient-dense carbohydrates can help maintain energy levels and prevent blood sugar spikes."
Turn to slow-release carbs such as oats, wholegrain pasta and brown rice. These could also help stave off the cravings that might kick in during the luteal phase.
"Compared to oestrogen, making progesterone requires more glucose, which is the cause of the cravings for more carby, sweet foods. This is where PMS can start creeping in," adds Symons.
"Increasing your intake of starchy foods like root vegetables will help your body create more glucose, which will then create progesterone, helping in the overall balance and reducing PMS."
Hobson adds that protein needs might also increase at this time to support the immune system and manage muscle recovery, especially if you're still engaging in intense training. Look to lean meats, eggs, dairy and fish, or consider a protein supplement.
All athletes want to achieve peak performance, becoming faster, fitter, and stronger. To attain this, they must follow a well-planned training and diet schedule and get adequate sleep. Rob Hobson looks at the specific impact of nutrition on female athletes.
Omega 3s and iron
Oily fish, such as sardines and mackerel, are also recommended. "Evidence suggests that the omega 3 fatty acids in oily fish, known for their anti-inflammatory properties, may alleviate menstrual discomfort. Oily fish are also among the rare natural sources of vitamin D, deficiency of which is linked to PMS symptoms," says Hobson.
Plus, it's vital to consider iron levels around your period, especially if you suffer from heavy periods.
"Low iron can hamper training efforts. It's important to get iron levels checked and monitored regularly. Consuming iron-rich foods (like spinach, red meat, or fortified cereals, beans, lentils, and pulses) and pairing plant-based sources with vitamin C-rich foods (such as citrus fruits, red peppers, or broccoli) can help. Consider iron supplements after getting your levels checked," says Hobson.
If you usually prefer to train fasted, Symons suggests avoiding this in the run-up to your period. "Training fasted causes progesterone to lower, which then causes levels of the stress hormone cortisol to increase."
High levels of cortisol can further exacerbate PMS symptoms and make training more difficult. It can also lead to missed or late periods.
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Supplements to support your period
Although it's important to maintain a healthy diet throughout the month, regardless of where you are in your period, some supplements can add a little extra support.
Symons suggests magnesium, which can help muscle and nerve function and support psychological function. This can help to relieve those feelings of tiredness and fatigue that can creep in towards the end of a cycle.
Try Healthspan Elite Magnesium Plus, which also contains added B vitamins for extra energy support.
Symons also recommends chasteberry, a fruit that also goes by the name of vitex agnus-castus.
Symons adds: "Chasteberry is mainly shown through research to help enhance fertility and reduce symptoms of PMS and menopause."
In fact, research published in the BMJ journal found that women who took chasteberry experienced a decrease in PMS symptoms including mood swings and headaches, compared to those given a placebo.
Hobson recommends vitamin B6 to help balance moods and avoid fatigue, which can disrupt training regimes, as well as the herbal supplement Gingko Biloba (available from Healthspan.co.uk, but be aware that this is not Informed Sport tested).
"This supplement may reduce inflammation and improve circulation, offering relief from the bloating and breast pain associated with PMS," he says.
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The workouts to suit your cycle
You might not always have to adapt your training to your cycle, but some months, you might feel the effects of hormonal fluctuations more prominently than others.
"During the early follicular stage, there may be a slight dip in performance in both strength and endurance. However, when you enter the late follicular stage, after your period, oestrogen rises, which means more energy," says Symons.
This is a great time for more intense exercise such as longer runs and cycles, as well as weight training. "I've hit most of my personal bests at the gym during the late follicular stage," she adds.
During ovulation, levels of testosterone peak, which can help support strength in the gym.
"During the early-to-mid luteal phase it may be better to focus on more aerobic performance, as this is when oestrogen levels start to rise again. However, you'll want to make sure you're also emphasising good hydration and recovery," advises Symons.
Then, during your late luteal phase, when oestrogen and progesterone start dropping again, you may want to focus on lighter, moderate activity, as your energy and strength levels may also drop. Symons says that light exercise could also help to reduce PMS symptoms.
Hobson adds that rest and recovery is important throughout the entire cycle. "Recognising the need for additional rest or active recovery during the menstrual cycle can prevent burnout and injury," he says. If your body feels tired, listen to it and take extra rest.