Understanding the Menstrual Cycle and its Impact on Sport Performance…Does it Really Matter? | with Coach Dr. Juliana Merighi
Dr. Juliana is a Doctor of Physical Therapy and Certified Strength and Conditioning Specialist. You can book a session with her here.
The menstrual cycle is a highly individualized experience, and gaining insight into its phases can provide individual athletes with tools to improve their training, recovery, and overall performance.
While fluctuations in hormones during the menstrual cycle may influence how athletes feel, other factors such as nutrition, stress levels, and sleep quality often play a more significant role. Although the current body of research on this topic is limited and still developing, understanding the physiological changes that occur throughout the cycle can be beneficial.
This blog post explores how climbers can adapt their training strategies based on how they feel in the different phases of their cycle, emphasizing the importance of listening to their bodies and making adjustments as necessary.
Overview of the Menstrual Cycle
The menstrual cycle, typically lasting around 28 days, prepares the uterus for a potential pregnancy. It’s divided into two main phases: the Follicular Phase and the Luteal Phase. Each phase comes with its own hormonal shifts that may... or may not impact how you feel and perform.
Follicular Phase
Early Follicular Phase (Period Days 1-6):
○ What You Might Feel: This is when you may feel tired, uncomfortable, and maybe even a bit distracted by cramps or the fear of leaking.
○ Hormone Levels: Both estrogen and progesterone are low.
○ How It Affects You: When estrogen is low so are serotonin levels, thus concentration might not be at its peak, and overall fatigue can set in more easily.
○ Training Tips: This is an appropriate time to give yourself permission to dial it back. Focus on low-intensity activities, gentle mobility work, or even taking a few rest days to let your body do its thing.
Late Follicular Phase:
○ What You Might Feel: You may notice an upswing in energy and focus. Strength and power might feel more accessible.
○ Hormone Levels: Estrogen is on the rise, while progesterone stays low.
○ How It Affects You: Higher estrogen levels help with muscle and connective tissue synthesis, improved mood, and boost glycogen storage—perfect for those longer, more intense sessions.
○ Training Tips: Now’s the time to go for it if you’re feeling good! Longer, more intense climbing sessions may feel more accessible and solid. You may feel sharper and more capable of projecting challenging routes.
Ovulation (Around Day 14):
○ What You Might Feel: This is where you might feel strong, powerful, and focused.
○ Hormone Levels: Estrogen peaks, with progesterone beginning to rise.
○ How It Affects You: You may feel at your physical best right now. Higher estrogen can also mean a bit more laxity in your joints, so stay mindful of your movements if you are already hypermobile.
○ Training Tips: Tackle high-intensity workouts or your toughest climbs. Isometric contractions may help counter potential laxity and keep you feeling strong and stable.
Luteal Phase
Early Luteal Phase:
○ What You Might Feel: You might notice a slight dip in performance, and your focus may start to shift towards recovery.
○ Hormone Levels: Estrogen and progesterone levels are both up, with progesterone taking the lead.
○ How It Affects You: Your body temperature is a bit higher, which can help with short bursts of activity but might make endurance work feel harder. Glycogen stores are lower, so energy might drop faster.
○ Training Tips: Keep your sessions short and intense if you are feeling low energy or check in with your nutrition, fueling with enough carbs to support your energy needs during this time.
Mid to Late Luteal Phase:
○ What You Might Feel: Fatigue might become more noticeable, and mood swings could kick in.
○ Hormone Levels: Progesterone is high, while estrogen starts to taper off.
○ How It Affects You: The combination of high progesterone and lower estrogen can make you feel heavier and more sluggish. You might also find that endurance activities feel tougher as your body’s efficiency with carbohydrates decreases.
○ Training Tips: This is the time to focus on recovery if you are feeling low energy—get enough sleep, stay hydrated, and make sure you’re eating well. If you’re training, it may feel good to stick to lower-intensity work and prioritize post-workout nutrition with protein and carbs to help your body recover.
Practical Examples for Climbers
Endurance Climbing Training During Luteal Phase:
○ Let’s say you’re in the luteal phase (about 16 days after your period starts), and you’ve got an endurance climbing session on the agenda. Energy might feel low because glycogen is harder to come by.
○ Recommendation: Load up on carbs before and during your session to keep your energy up and push through (20-30g).
Climbing Competition During Luteal Phase:
○ If you’re competing during this phase, you might be dealing with more fatigue and soreness.
○ Recommendation: Prioritize recovery—get plenty of sleep, and make sure you’re refueling with protein and carbs pre-competition to support muscle repair and replenish energy stores.
Post-Period Training:
○ After your period, your focus and power might be at an all-time high.
○ Recommendation: Take advantage of this phase to tackle that tough project you’ve been eyeing or push your limits on more challenging routes.
Fatigue During Training:
○ If you’re feeling more tired than usual, it could be a sign that your body’s in the luteal phase.
○ Recommendation: Pay attention to your sleep and recovery routines, and consider adjusting your training intensity to match your energy levels.
Conclusion
Understanding your menstrual cycle and how it may impact your body could be a factor that helps support your performance and well-being.
While current research offers mixed and low-quality evidence, it’s still valuable to tune into how you personally feel throughout your cycle. By paying attention to these natural rhythms and adjusting your training according to how you feel, you can harness your body’s strengths and manage its challenges.
Remember, every athlete is different, so let your cycle be one of many guides to training, rest, and recovery.
Below are Apps for your phone to help track your cycle:
References:
Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation. [Updated 2018 Aug 5]. In: Feingold KR, Anawalt B, Boyce A, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054/
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