How Does Your Period Affect Performance?

For many women and people who menstruate, menstruation is an unavoidable monthly occurrence that can impact their daily lives in various ways. One area that may be affected is athletic performance. While research in this area is ongoing, there is evidence to suggest that hormonal fluctuations during the menstrual cycle can affect energy levels, strength, and endurance. Therefore, a Soccerista should consider their training during each phase.

The menstrual cycle typically lasts about 28 days. During this time, several hormonal changes occur. The menstrual cycle is divided into four phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Each phase is characterized by changes in the levels of estrogen and progesterone. These are two hormones that play a key role in the menstrual cycle.

The four phases and how they generally affect athletic performance:

1. The menstrual phase lasts from the first day of bleeding until ovulation. Estrogen and progesterone levels are at their lowest during this phase. This can lead to feelings of fatigue, weakness, and sluggishness, which may affect athletic performance. A Soccerista may be more prone to injuries due to quicker fatigue. 
2. The follicular phase lasts from the end of the menstrual phase until ovulation. Estrogen levels rise. This can lead to an increase in energy levels and improved endurance. This makes this phase potentially beneficial for athletic performance.
3. The ovulatory phase is the shortest phase, only lasting around 24 hours. It is characterized by a surge in luteinizing hormone (LH). This triggers the release of an egg from the ovary. Estrogen levels are also at their highest during this phase, which can further improve energy levels and athletic performance.
4. The luteal phase lasts from ovulation until the next menstrual cycle. Both estrogen and progesterone levels are high during this phase. This can lead to bloating, fatigue, and mood swings, which may affect athletic performance. Again, this can be another phase where injury may be a higher risk. However, some people may experience improved endurance.

Training According to Your Cycle

The menstrual cycle can affect athletic performance. Yet, it is important to note that there is no one-size-fits-all approach. Each person’s menstrual cycle is unique. The effects of hormonal fluctuations on athletic performance can vary from person to person.

Tracking Your Cycle

One way to manage the effects of the menstrual cycle on athletic performance is to track your cycle and plan your workouts accordingly. By understanding the phases of your menstrual cycle and how they may affect your energy levels and endurance, you can adjust your training regimen to optimize your performance. In addition, keeping a notebook to record your cycle and how you feel during each phase will highlight the pattern of how you feel during each phase, uniquely to your body.

For example, during the menstrual phase, when energy levels may be low, you may want to focus on low-intensity workouts such as yoga or stretching. During the follicular phase, when energy levels are high, you may want to focus on high-intensity workouts such as weightlifting or sprinting. During the luteal phase, when mood swings and fatigue may be an issue, you may want to focus on moderate-intensity workouts such as cycling or swimming.

Making Adjustments

In addition to adjusting your workout routine, there are other steps you can take to manage the effects of the menstrual cycle on athletic performance. For example, a healthy diet with plenty of fruits, vegetables, and whole grains can help maintain energy levels and improve endurance. Staying hydrated is also important. Dehydration can lead to fatigue and decreased athletic performance.

It’s important to listen to your body and take time to rest when needed. If you are feeling fatigued or experiencing other symptoms related to your menstrual cycle, it may be necessary to take a break from intense workouts and focus on rest and recovery. By understanding the phases of your menstrual cycle and how they may affect your energy levels and endurance, you can adjust your training regimen to optimize your performance!

Featured image via Pexels

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