Why you should consider the female cycle for performance in sport

In general, there are many parallels between women and men in competitive sport, but the female body has additional requirements due to the menstrual cycle. However, the female body has additional needs due to the menstrual cycle. Understanding these can help you to train effectively and minimise periods of risk.

How do the different hormonal phases affect athletic performance?

The body's own release of different hormones over the course of the monthly cycle significantly changes the performance of women who are not using hormonal contraception. For effective training, it is important to take these phases into account. In this way you can identify the ideal times for muscle building, endurance sports, recovery and regeneration, and minimise the risk of injury.

What phases does the female cycle go through?

The natural female cycle is mainly regulated by the hormones estrogen and progesterone, which influence both mood and performance.

The cycle is divided into 4 phases:
menstruation (menstrual period), follicular phase (egg maturation phase), ovulation (egg release) and finally the luteal phase (corpus luteum phase).

Day 1 - 5: Menstruation

Progesterone low
Oestrogen rising
LH low
FSH medium high

Day 6 - 12: Follicular phase

Progesterone low
Oestrogen rising
LH low
FSH medium high

Day 13 - 16: Ovulation

Progesterone rising
Oestrogen high
LH high
FSH high

Day 17 - 28: Luteal phase

Progesterone high
Oestrogen decreasing
LH low
FSH low

What do these hormone levels mean for athletic performance?

During the first half of the cycle, hormone levels are low and performance is not affected.

Oestrogen levels increase towards ovulation. Oestrogen has an anabolic effect, so this is a good time to build muscle. After ovulation, progesterone is released in the second half of the cycle, which leads to water and fat retention and has a catabolic effect. Endurance is slightly lower during this time and some women are prone to PMS symptoms. Ligaments and tendons become looser, which is why the risk of injury increases significantly during this phase.

How do I use the different hormonal phases for sport?

Menstruation:
Gentle movements!
Constant movements such as walking, strolling, cycling, stretching

Period:
Best phase for high performance and muscle building!
Weight training, intensive cardio, climbing, spinning.

Ice Phase:
The body is at its peak!
Intensive strength training, squash

Luteal Phase:
Energy levels drop - risk of injury increases!
Yoga, stretching exercises, gentle cycling, light weight training

Resources:
https://www.brain-effect.com/magazin/sport-waehrend-periode-zyklustraining
https://www.aok.de/pk/magazin/sport/workout/fitnesstraining-mit-dem-zyklus/
https://www.cyclotest.de/zyklus-und-sport/

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