Periods, Hormones and Performance
In this blog post, we delve into the intriguing topic of how hormones impact exercise. Before we dive in, it's essential to acknowledge that my perspective comes from someone who does not personally experience menstruation and never has. As a cycling coach, I am dedicated to expanding my own understanding of menstruation's impact on training, so I can provide valuable insights to others who may share similar misconceptions or knowledge gaps.
Historically, studies on the effects of hormones on exercise performance have predominantly centred around male athletes, leaving limited research specifically addressing the experiences of individuals who menstruate. It is crucial to recognise that hormonal changes associated with menopause and other factors can also influence exercise performance in unique ways. Additionally, it is important to acknowledge that not all individuals who menstruate or engage in exercise identify within traditional gender categories. Hence, it would be erroneous to generalise our findings based solely on gender.
As we navigate this complex terrain, we will explore existing research and scientific literature to shed light on the potential impacts of birth control pills on exercise performance. While our knowledge may be constrained due to the limited studies available, we can still glean valuable insights to aid our understanding.
Join me on this captivating expedition as we strive to bridge the gaps in knowledge and challenge misconceptions. Together, we can build a more inclusive and informed approach to training that takes into account the diverse experiences and needs of athletes. the menstrual cycle is an integral part of many individuals' lives, and it can sometimes pose challenges when it comes to athletic training and performance. However, with the proper knowledge and approach, individuals can continue to train effectively and achieve their fitness goals throughout their menstrual cycle. The information presented here is based on scientific research and expert advice from reliable sources.
Understanding the Menstrual Cycle
The menstrual cycle consists of several phases, including the follicular phase, ovulation, and the luteal phase, with menstruation occurring at the start of the cycle. These phases are regulated by fluctuating hormone levels, primarily estrogen and progesterone. Understanding how these hormonal changes may affect energy levels, mood, and physical performance is essential.
During the follicular phase (days 1-14), estrogen levels gradually rise, leading to increased energy levels and improved endurance. This phase is an excellent time for intense training and high-intensity workouts. Ovulation typically occurs around day 14 when estrogen levels peak, providing a natural boost in performance. In contrast, the luteal phase (days 15-28) is characterised by rising progesterone levels, which may result in fatigue, mood changes, and decreased exercise tolerance.
Training Strategies for Each Phase
Menstruation Phase (Days 1-5):
It's essential to listen to your body and adjust training intensity based on how you feel.
Focus on gentle exercises, such as yoga or light cardio, to alleviate cramps and discomfort.
Stay hydrated and ensure an adequate intake of iron and other essential nutrients.
Follicular Phase (Days 6-14):
Take advantage of the increased energy levels and improved endurance during this phase.
Incorporate high-intensity interval training (HIIT) or strength training to maximise performance gains.
Stay hydrated and maintain a balanced diet to support optimal recovery.
Ovulation Phase (Around Day 14):
Leverage the peak estrogen levels to push for personal bests and more demanding workouts.
Engage in endurance exercises, such as cycling, running, or swimming, to take advantage of increased aerobic capacity.
Pay attention to hydration and consider adding electrolytes to your routine.
Luteal Phase (Days 15-28):
Adjust training intensity and focus on workouts that promote relaxation, such as yoga or Pilates.
Incorporate more recovery days and prioritise rest to combat fatigue. This is the best time to schedule a recovery and adaptation week.
Maintain a balanced diet rich in complex carbohydrates to sustain energy levels.
General Tips for Cycle Training
Track Your Cycle: Use a menstrual tracking app or calendar to monitor your cycle and identify performance and mood change patterns. This will help you plan your training accordingly.
Hydration and Nutrition: Stay hydrated throughout your cycle and ensure a balanced diet that includes an adequate intake of macronutrients and micronutrients, particularly iron, to support energy levels and overall health.
Recovery and Rest: Permit yourself to prioritise rest and recovery when needed. Understand that your body may require additional rest during certain phases of the cycle, and overtraining can negatively impact performance.
Mind-Body Connection: Practice stress-reducing activities such as meditation, deep breathing, or mindfulness to help manage mood changes and improve overall well-being.
Menstrual Products
When it comes to cycle training, the choice of menstrual products becomes an important consideration for many active individuals. Three common options for managing menstruation during physical activities are tampons, pads, and menstrual cups. Each has its advantages, and preferences vary among individuals.
Tampons are a popular choice for active individuals because they are discreet, comfortable, and allow for freedom of movement. They are generally considered suitable for activities such as cycling, as they minimise discomfort and stay securely in place.
Pads, on the other hand, are absorbent materials that adhere to the underwear and collect menstrual fluid externally. They come in various shapes and sizes to fit different preferences. While pads can provide a sense of security and are easy to use, they may not be the preferred choice for intense physical activities, especially when combined with a cycling chamois. Pads have a higher chance of shifting during movement, which can lead to discomfort and potential leakage. However, for those who prefer not to use internal products, thinner and more flexible pads specifically designed for sports can be an option.
Menstrual cups have gained popularity in recent years, especially among environmentally conscious individuals. Made of medical-grade silicone or rubber, menstrual cups are inserted and collect menstrual fluid. They can be worn for up to 12 hours, making them convenient for long training sessions. Menstrual cups are known for their leak-free design, as the cup forms a seal with the vaginal walls. They are reusable and can last for several years, reducing waste compared to disposable products. Some individuals find that menstrual cups provide more comfort and freedom of movement during cycle training compared to tampons or pads.
Ultimately, the choice of menstrual products when training depends on personal preference and comfort. While tampons are often favoured for their convenience and discreetness, some individuals may prefer the eco-friendly and leak-free qualities of menstrual cups. It's important to experiment with different products and find the one that best suits your needs and body during physical activities like cycle training.
Oral Contraceptive Use
Oral contraceptive pills (OCPs) are a common form of birth control medication. However, it's essential to note that other methods are also available, such as contraceptive implants and injections. Contraceptive implants are small, flexible rods placed under the skin that release hormones to prevent pregnancy. Similarly, contraceptive injections involve receiving hormone injections every few months to provide contraception. OCPs come in pill form and primarily serve as contraceptives. They work by altering the hormone levels in the body, typically containing synthetic versions of estrogen and progestin, which are similar to hormones naturally produced by the body. Changing these hormone levels, OCPs prevent pregnancy by inhibiting ovulation, thickening cervical mucus, and thinning the uterine lining.
However, the use of OCPs extends beyond contraception. They are also prescribed for various other reasons. For instance, some individuals may use OCPs to regulate heavy or irregular menstruation. Providing a consistent hormonal environment, OCPs can help reduce heavy menstrual bleeding and increase regular cycles. In some cases, OCPs may be used to suppress menstruation entirely. This can benefit individuals with conditions such as endometriosis, where uterine tissue growth outside the uterus can cause severe pain and discomfort. By suppressing menstruation, OCPs can help alleviate symptoms and improve quality of life. Furthermore, OCPs are sometimes prescribed to manage hormonal imbalances that can cause acne, hirsutism (excessive hair growth), or polycystic ovary syndrome (PCOS). By regulating hormone levels, OCPs can help improve these conditions and promote overall well-being.
Studies
Success at the Olympic level often comes down to tiny differences. However, there hasn’t been much study into how the monthly cycle affects elite athletes' performance and decision-making. A recent study tried to fill this gap in knowledge by using different research methods.
This preliminary study Understanding the Effects of the Menstrual Cycle on Training and Performance in Elite Athletes, by Georgia Statham, aims to shed light on the effects of the menstrual cycle on training and performance in this specific population. By examining the potential influence of hormonal fluctuations throughout the menstrual cycle, this research provides valuable insights for athletes, coaches, and sports scientists.
The study looked at data from eight top athletes over seven months to see how their performance changed during different parts of their menstrual cycle. They also tested their decision-making abilities using the Cambridge Gambling Task. They interviewed two elite athletes, two Olympic-level athletes, and two coaches to gather more information.
The results showed that performance was better during the menstrual phase than other phases. However, the effects varied among individual athletes. Interestingly, athletes who took oral contraceptives experienced a more significant change in performance between menstrual and different phases, suggesting that the contraceptives may negatively impact performance for some athletes. The study also found that impulsivity changed depending on the menstrual cycle phase, but risk-taking, error rates, and response times were not affected significantly.
The interviews revealed that athletes and coaches didn't know much about the menstrual cycle. Despite this lack of understanding, there were preconceived ideas that the menstrual cycle could harm performance during the menstrual phase.
As we already know, in the realm of elite sports, the impact of the menstrual cycle and exogenous hormone use on training and recovery remains largely unexplored. However, further findings from the study Patterns of Endogenous and Exogenous Ovarian Hormone Modulation on Recovery Metrics across the Menstrual Cycle shed light on the influence of ovarian hormones and birth control on athletes' adaptation to training load and stress. These discoveries, which will undoubtedly shape future training practices, were uncovered by researchers delving into the intricate relationship between hormonal fluctuations and athletic performance. Let's delve into the key findings and their potential implications for the field.
In these important studies, researchers discovered some key information about how the menstrual cycle, birth control, and athletic performance are connected. They found that the hormones produced by the ovaries have a big impact on how well athletes recover from training and handle stress during the menstrual cycle. Specifically, during the luteal phase (when progesterone levels are high), athletes had more strain and took longer to recover. This happens because progesterone stimulates the autonomic nervous system, which affects the body's response to stress.
They also compared athletes who used birth control to those who didn't. The athletes on birth control had different recovery patterns compared to those on a natural menstrual cycle. They didn't adapt as well to stress throughout all phases of the pill. The study also showed that using birth control, like the pill, affected day-to-day recovery from intense exercise more than the natural menstrual cycle did.
Furthermore, the researchers looked at athletes who used a specific type of birth control called progestin-only birth control. These athletes had a different pattern of recovery compared to those on a natural cycle. In the late luteal phase, the effects of this type of birth control on the autonomic nervous system were less pronounced.
Outlining the key findings from the 2020 study titled The Effects of Oral Contraceptives on Exercise Performance in Women: A Systematic Review and Meta-analysis, the researchers reviewed 42 studies involving 590 participants, and some interesting findings emerged. The study found something extraordinary When comparing individuals using OCPs with those who menstruate naturally, the study found something extraordinary. The chances of seeing a small improvement in exercise performance for individuals using OCPs were almost zero! In contrast, individuals who menstruate naturally had a moderate or small advantage in performance, depending on the comparison method. This reveals intriguing differences between the two groups.
Looking at performance during OCP use versus withdrawal, the study found something remarkable. There was almost no chance of seeing a small effect on exercise performance in either direction. In other words, using OCPs or not using them didn't seem to have much impact on individual exercise performance.
Based on the evidence, the study suggests that, on average, individuals using OCPs might have slightly lower exercise performance than those who naturally menstruate. However, the overall impact at the group level will likely be minimal. Due to the variability of effects across studies, giving general recommendations about using OCPs for exercise performance is not justified. Instead, it's better to personalise your approach and prioritise what works best for you. Every individual's body is unique, so finding the right strategy for you is essential. It's worth noting that exercise performance remained consistent throughout the OCP cycle, offering some stability in this complex situation.
Implications
These groundbreaking findings and others like them have important implications for sports and exercise training programs. It is crucial to consider the hormonal influence of ovarian hormones on the autonomic nervous system (ANS) when designing training methodologies. Currently, this aspect is often overlooked. By recognising the differences between endogenous (natural) and exogenous (birth control) hormone profiles, coaches and riders can customise training programs to optimise adaptation to training loads in athletes who menstruate. The understanding of how different hormone profiles affect recovery metrics opens up possibilities for individualised training approaches. Taking into account the specific needs of athletes during different phases of the menstrual cycle can lead to more tailored and effective training strategies. It is important for coaches and practitioners to acknowledge the impact of birth control on recovery and training adaptations. Being aware of the variations caused by exogenous hormone use can help in designing training programs that optimise performance and minimise potential negative effects.
In conclusion, these groundbreaking studies investigating the interplay between the menstrual cycle, birth control, and athletic performance provide valuable insights for future clinical practice. By recognising the modulatory effects of ovarian hormones and differentiating between endogenous and exogenous hormone profiles, sports professionals can optimise training methodologies and enhance the adaptation of menstruating athletes to training loads, ultimately improving their overall performance and well-being. Furthermore, these studies emphasise the significant impact of the menstrual cycle on elite athletes' performance, highlighting the importance of understanding and tracking menstrual patterns to enhance physical and mental performance potentially. By acknowledging the effects of the menstrual cycle and employing appropriate strategies, athletes and coaches can optimise performance throughout different phases of the cycle, unlocking their full potential.
When it comes to cycle training and managing your period, it's not just important for individuals to understand their options, but it's also crucial for coaches to take the time to learn about it. With this knowledge, coaches can better support their athletes and help them navigate their personal performance journey. Whether an athlete uses oral contraceptive pills (OCPs) to regulate their cycle or menstruates naturally, it's essential to explore different exercise routines, listen to their body, and make adjustments based on what works best for them. Each athlete is the main character in their own fitness story, and the possibilities for growth and success are limitless. Coaches play a vital role in empowering their athletes to embrace their uniqueness and tailor their training accordingly. By creating a supportive and understanding environment, coaches can help athletes reach their full potential and thrive in their cycle training endeavours.
Sources and Further Reading
Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review.
https://doi.org/10.3390/ijerph18041667Elliott-Sale KJ, McNulty KL, Ansdell P, et al. The Effects of Oral Contraceptives on Exercise Performance in Women: A Systematic Review and Meta-analysis.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7497464/Sims ST, Ware L, Capodilupo ER. Patterns of endogenous and exogenous ovarian hormone modulation on recovery metrics across the menstrual cycle
https://bmjopensem.bmj.com/content/7/3/e001047Georgia Statham. Chapter 3 - Understanding the effects of the menstrual cycle on training and performance in elite athletes: A preliminary study.
https://doi.org/10.1016/bs.pbr.2020.05.028How period tracking can give all female athletes an edge.
https://www.theguardian.com/lifeandstyle/shortcuts/2019/jul/10/how-period-tracking-can-give-all-female-athletes-an-edge5 Reasons You Should Use A Menstrual Cup For Cycling: The Menstrual Cup Lowdown from a Fellow Bike Enthusiast.
https://www.femmecyclist.com/menstrual-cup-cycling/Is the Menstrual Cup the Answer to Cycling During your Period?
https://totalwomenscycling.com/lifestyle/cycling-during-your-period
