Skip to main content Skip to search Skip to main navigation
Menu

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/


Medical advice

Matching Products


Skip product gallery
Curry leaf extract with iron and C (90 caps)
  • Plant-based: 14 mg iron from natural curry leaf extract per capsule
  • Clever combination: With 40 mg vitamin C from acerola for optimal iron absorption
  • Gentle & effective: Well tolerated – also ideal for vegetarians and vegans

Content: 0.067 Kilogramm (€341.79* / 1 Kilogramm)

€22.90*
Vitamin B complex (100 caps)
  • All 8 B vitamins in one capsule – ideally combined & high dosage
  • Supports energy production, cell metabolism & nerve function
  • For times of high demands – physically and mentally

Content: 0.0413 Kilogramm (€263.92* / 1 Kilogramm)

€10.90*
Magnesium bisglycinate plus (120 caps)
For muscles and nerves Magnesium is one of the important minerals that the body cannot produce on its own and must therefore be ingested through food. The mineral is essential for many processes in the body, especially for energy metabolism, for vital muscle functions and for important biochemical processes in muscles and nerves. If the body does not have enough magnesium, the membranes become more permeable to sodium, potassium and calcium, which increases the excitability of nerve cells and thus the tendency to muscle cramps. Magnesium stabilizes cell membranes, reduces the excitability of nerve cells and thus contributes to normal muscle function. If there is not enough magnesium in the body, its content in the bones or cells of the body decreases to ensure a constant level of magnesium in the blood. Magnesium deficiency therefore also has adverse effects on otherwise vital bones. The daily requirement of magnesium for adults is about 300 to 400 mg and is slightly higher for pregnant and breastfeeding women. Factors such as excessive sweating during exercise or insufficient fluid intake can also lead to an increased need for magnesium. The magnesium bisglycinate used for this product is an organic magnesium compound in which magnesium is attached to an amino acid (glycine). The advantage is that the amino acid protects the sensitive mucous membranes of the digestive tract from magnesium irritation. Magnesium bisglycinate is therefore particularly well tolerated by the body and rarely causes diarrhea compared to other magnesium compounds. In addition, due to the amino acid, magnesium can be absorbed very well because it does not have to go through the usual absorption pathways. Unfortunately, due to legal requirements, we are not allowed to provide any information about the use and effectiveness of our products. For more information, contact your doctor or healer or check the professional literature and websites on the Internet. Consumption recommendation Take 3 capsules daily with sufficient water. Important information The recommended daily dose must not be exceeded. Keep out of reach of small children. Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Storage information Keep the container tightly closed after use. Store in a cool, dry place, at a temperature not exceeding 25 degrees. Contents Food supplement with magnesium Magnesium bisglycinate, rice flour, vegetable capsule shell: hydroxypropyl methylcellulose, magnesium carbonate, trimagnesium dicitrate Ingredients PRODUCT INFORMATION PER 3 CAPSULES %NRV* Magnesium 333 mg 89 %* Nutrient reference value ​​(NRV) according to Regulation (EU) No. 1169/2011

Content: 0.108 Kilogramm (€184.26* / 1 Kilogramm)

€19.90*
L-carnitine 500 mg (100 caps)
  • 500 mg Carnipure® L-carnitine – high-purity branded raw material from plant fermentation
  • 100% natural & vegan – excellent purity and bioavailability
  • Perfect for active lifestyles – practical support before training or in everyday life

Content: 0.0921 Kilogramm (€183.50* / 1 Kilogramm)

€16.90*
Q10 100 mg Ubichinon (100 caps)
  • 100 mg natural Q10 per capsule – obtained through yeast fermentation
  • Ubiquinone – the body's own coenzyme for cell metabolism
  • Particularly valued for increased energy requirements in everyday life

Content: 0.0395 Kilogramm (€630.38* / 1 Kilogramm)

€24.90*
D(+)Galactose (500 g)
  • 99.5% pure: High-quality (D+)-galactose – no additives, sourced from Italy
  • Naturally occurring in the body: a building block of natural cell structures such as glycoproteins
  • Specially metabolised: structurally similar to glucose, processed individually

Content: 0.5 Kilogramm (€119.80* / 1 Kilogramm)

€59.90*

Weitere interessante Themen für Sie