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

Curry leaf extract with iron and C (90 caps)

Natural source of iron As a mixture of spices, curry is probably notoriously known to everyone, but the leaves, roots, bark and fruits of the curry tree, which is native to Asia, offer much more than just a spicy taste. In Ayurvedic medicine, a traditional natural medicine from India, these components of the curry tree have been used for centuries. The reason is their high iron content, which - as it is a purely vegetable iron - offers extremely high bioavailability, and therefore the body can make excellent use of it. Because curry leaf extract also contains vitamin C, the bioavailability of iron increases again because vitamin C ensures that the body can better absorb iron. Among other things, iron contributes to normal energy metabolism, normal oxygen transport and the normal function of the immune system and also reduces fatigue. Vitamin C is important, among other things, for the normal function of the immune system during and after intense physical activity, but also for normal collagen production and normal energy metabolism. A highly concentrated iron preparation from curry leaves is especially valued by vegetarians and vegans to ensure the supply of vital iron - as little as 1 capsule covers the average daily requirement. 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 1 capsule daily with sufficient liquid. Best fasted or 1-2 hours after a meal. 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 iron and Vitamin C 55,1 % curry leaf extract (Murraya koenigii, contains 3 % iron), acerola fruit juice powder (Malphigia glabra, contains 25% vitamin C), vegetable capsule shell: hydroxypropyl methyl cellulose, filler: microcrystalline cellulose Ingredients PRODUCT INFORMATION PER CAPSULE %NRV* Curry leaf extract 467 mg ** of which iron 14 mg 100 % Acerola fruit juice powder 160 mg ** of which Vitamin C 40 mg 50%* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011**No NRV available.

Content: 0.0762 Kilogramm (€327.57* / 1.09 Kilogramm)

€22.90*

Pcs

Vitamin B complex (100 caps)

All B vitamins in one Our B vitamin complex contains all eight B vitamins: B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine hydrochloride), B7 (biotin), B9 (folic acid) and B12 (cyanocobalamin). All B vitamins are water-soluble vitamins and have the advantage over fat-soluble vitamins that they cannot normally be overdosed - excess vitamins are simply excreted by the kidneys in the urine. The functions of B vitamins are closely related. Most of them play important roles in cell metabolism and energy production. Some of them are particularly important for this - without the basic coenzymes B1, B2, B3 and B5, the production of catabolic energy is not possible and the lack of these vitamins can lead to serious health problems. Despite the many interactions between B vitamins, each of them naturally has its own area of responsibility. Vitamins B1 and B6 are needed to release energy from carbohydrates stored in muscle, B3 and B12 play an important role in the normal functioning of the nervous system, B5 and B9 are important for mental and cognitive performance, and vitamins B2 support red blood cells and iron metabolism. So we have many good reasons to watch your vitamin B levels. 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 1 capsule 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 B vitamins Maltodextrin, vegetable capsule shell: hydroxypropyl methylcellulose, nicotinamide, calcium-D-pantothenate, fruit powder orange (citrus sinensis L.), cyanocobalamin, pyridoxine hydrochloride, thiamin hydrochloride, riboflavin, pteroyl monoglutamine, D-Biotin Ingredients PRODUCT INFORMATION PER CAPSULE %NRV* Vitamin B1 4.2 mg 382 % Vitamin B2 4.7 mg 336 % Vitamin B6 4.9 mg 350 % Vitamin B12 9.1 μg 364 % Niacin (mg NE) 51 mg 319 % Pantothenic acid 18 mg 300 % Folic acid 600 μg 300 % Biotin 180 μg 360 %* Nutrient reference value (NRV) according to Regulation (EU) No. 1169/2011.

Content: 0.0413 Kilogramm (€260.23* / 0.986 Kilogramm)

€10.90*

Pcs

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, filler: 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*

Pcs

L-carnitine 500 mg (100 caps)

Full of energy L-carnitine is a chemical compound composed of the two amino acids lysine and methionine, which plays a crucial role in energy metabolism in the transport of fatty acids. L-carnitine reacts with fatty acids in metabolism, so that so-called active fatty acids are formed. Only when fatty acids bind to L-carnitine can they be transported to muscle cells for energy production. The building blocks for carnitine production are found mainly in meat and fish, known vegetarian and vegan sources of L-carnitine contain substances only in much lower concentrations. The Carnipure® brand is a special type of L-carnitine produced by the Swiss bioscience company Lonza. Carnipure® is characterised by its particularly high purity and quality, which is confirmed by well-founded and continuously updated scientific research. Carnipure® L-carnitine is obtained using a gentle and complex extraction process. 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 1 capsule 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 L-carnitine 87 % L-carnitine-L-Tartrate (Carnipure®), vegetable capsule shell: hydroxypropyl methylcellulose. Highly pure, patented active ingredient. Carnipure® is a trademark of Lonza AG. Ingredients PRODUCT INFORMATION PER CAPSULE L-carnitine 538 mg

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

€16.90*

Pcs

Q10 100 mg Ubichinon (100 caps)

100% natural Q10 Coenzyme Q10 is found in all human cells and is an important part of the respiratory chain. The respiratory chain is the conversion of energy from carbohydrates, fats and proteins in the mitochondria into cellular energy, which also requires water and oxygen. The highest concentration of Q10, also called ubiquinone or ubiquinone-10, can be found in the organs that consume the highest energy, i.e. in the lungs, liver, muscles and heart, as well as in the nervous system. The body can make Q10 on its own, but it is also partially supplied through food or creams. The most important suppliers of Q10 include, in addition to fatty fish, poultry and egg yolks, various legumes, nuts, broccoli, brussels sprouts, spinach, corn, soybeans, potatoes and vegetable oils. However, as the Q10 content decreases during the cooking process, you should make sure that the baking process is gentle. Each capsule contains 100 mg of Q10, which is produced by yeast fermentation. Q10 is therefore 100% natural and therefore identical to Q10's own body. 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 1 capsule daily with sufficient water. Important information Not suitable for pregnant women, nursing mothers, children and adolescents under the age of 18. 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 coenzyme Q10 Filler: rice flour, 25.3 % coenzyme Q10, vegetable capsule shell: hydroxypropyl methylcellulose Ingredients PRODUCT INFORMATION PER CAPSULE Coenzyme Q10 100 mg

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

€24.90*

Pcs

D (+) galactose (500 g)

Small difference, big effect D-galactose has many important functions in the human body. For example, it is an indispensable building material for body cell walls and is part of many proteins, so-called glycoproteins. The difference between galactose and glucose is small - only one hydroxy group is arranged in the mirror image. But this supposedly small deviation makes a big difference: It allows sugar to cross cell membranes even where otherwise insulin-dependent transport would fail. In the cell, galactose is then immediately converted to glucose. This property makes galactose particularly interesting for people who suffer from impaired insulin receptor function, because "mirror-inverted" sugar can counteract the energy deficit in cells. This is important because poor glucose metabolism has negative effects on nerve cells because not enough neurotransmitters can be produced. In addition, galactose is also suitable for people with milk sugar intolerance (lactose intolerance), in whom the enzyme lactase no longer properly breaks down lactose into galactose and glucose. Here, high-purity galactose is an effective alternative so that it can still enjoy its physiological benefits because enzymatic metabolism is bypassed by lactase. Result: Galactose is available to the body directly and without detours. 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 2 x 1 heaped scoop (1 heaped scoop = 6 g) daily between meals with tea or water. The interval between meals should be at least one hour. Important information Do not consume if you suffer from galactose dysfunction (galactosemia).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 high purity (D+) galactose D (+) galactose Ingredients NUTRITIONAL VALUES PER 100 g PER 6 g Calorific value kJ (kcal) 1700 (400) 102 (24.36) Fat 0g 0g of which saturated fatty acids 0 g 0 g Carbohydrates 100 g 6 g of which sugar 99 g 5.94 g Fibre 0 g 0 g Protein 0 g 0 g

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

€59.90*

Pcs