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Expert dietitian explains the benefits of training around the menstrual cycle.
The menstrual cycle is normally just associated with a period, but each week is different, hormones change, and understanding the menstrual cycle and its effects on training can actually help us to use our physiology to benefit our performance and support our goals. Expert dietitian Elle Kelly explains the differences women experience when it comes to performance and strength in comparison to men.
Follow Elle on IG: ellekellynutrition
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Chapters:
00:00 - Introduction
00:59 - Menstrual cycle explained
04:10 - Summary
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0:00
the menstrual cycle is normally just
0:01
associated with a period but week on
0:04
week our hormones change and
0:05
understanding the menstrual cycle and
0:07
its effects on our training can actually
0:09
help us to use our physiology to benefit
0:11
our performance and support our goals
0:18
my name is Al and I'm a specialist
0:21
dietitian working in eating disorders
0:22
and Sports Nutrition Shakara up until a
0:25
few years ago women were very rarely
0:27
studied in the context of Sports
0:28
Nutrition so we were thought to be too
0:31
complex you wouldn't be shocked to know
0:33
that a lot of the evidence we have is
0:34
based on the male anatomy and simply
0:37
applied to women but we do know that
0:39
women do experience differences when it
0:41
comes to Performance and strength in
0:43
comparison to men and it is due to the
0:45
fluctuations in hormones and some other
0:46
factors it goes to that saying more
0:49
research needs to be done so women
0:50
aren't left questioning why they may not
0:52
be able to progress as efficiently as
0:54
males now I've cleared that up let's get
0:56
into it here's a quick menstrual cycle
0:58
101 the menstrual cycle is more than
1:00
just the period it has two phases the
1:03
follicular phase and the luteal phase
1:04
with ovulation in the middle it begins
1:06
on the first day of menstruation aka the
1:09
period for most the period lasts up to a
1:12
week and it is the first part of the
1:13
follicular phase the second half of the
1:16
follicular phase is followed by
1:17
ovulation and ovulation is where an egg
1:19
is released from the ovaries and this is
1:21
normally at around day 14 of the cycle
1:23
during the luteal phase which is the
1:25
second half of the cycle the lining of
1:27
the womb begins to thicken in
1:28
preparation for pregnancy this is
1:30
typically where women experience
1:31
premenstrual syndrome or PMS symptoms if
1:34
the egg is not fertilized the worm
1:36
lining sheds which leads to menstruation
1:38
and the cycle begins again so how do
1:40
each of these stages affect training a
1:43
majority of changes in strength
1:44
performance and Recovery seen throughout
1:46
the menstrual cycle are attributable to
1:48
the fluctuations in hormones estrogen
1:50
and progesterone aside from their roles
1:52
in reproductive Health estrogen and
1:54
progesterone have multiple other effects
1:56
on our physiology estrogen is considered
1:58
to be anabolic and can promote muscle
2:01
building whereas progesterone is taught
2:03
to counteract the effects of estrogen
2:05
and is associated with protein
2:06
catabolism which is also known as muscle
2:08
breakdown during the early follicular
2:10
phase which is the time when you're on
2:12
your period estrogen and progesterone
2:14
are both low Studies have observed a
2:16
slight decrease in performance
2:18
throughout menstruation in the early
2:20
follicular phase and in the late luteal
2:22
phase in comparison to other phases
2:24
within the cycle as most women will know
2:26
during the period symptoms like fatigue
2:28
and low mood are common which may be
2:30
associated with these effects too as
2:32
interestingly a recent study found that
2:34
overall Sports Performance can be
2:36
influenced by both the physical factors
2:38
and the perceived effects in the late
2:40
follicular phase and in the lead-up to
2:42
ovulation there is an increase in
2:44
estrogen and this is where increases in
2:46
energy levels are experienced Studies
2:48
have also found that there are greater
2:50
increases in strength performance in
2:51
this phase in comparison to the luteal
2:53
phase estrogen is also known to enhance
2:55
vascular flow which is associated with
2:58
benefits for endurance training around
2:59
this time estrogen remains High
3:01
throughout ovulation but strength May
3:03
improve even further due to the
3:05
assistance of testosterone which is
3:06
linked with higher performance what is
3:08
interesting and important to note is
3:10
that the ovulation phase is associated
3:11
with an increased risk of injury in
3:13
women this is quite new evidence but it
3:15
is thought to be due to the hormonal
3:17
changes impacting tendon laxity which
3:19
means that the joints can become looser
3:21
and more prone to injury following
3:23
ovulation in the early luteal phase
3:25
estrogen levels begin to drop and
3:27
progesterone Rises progesterone is
3:29
associated with an increase in body
3:31
temperature and Studies have identified
3:33
that this could lead to fatiguing
3:34
quicker in endurance and strength
3:36
focused Sports in comparison to at
3:38
Baseline body temperature the effects of
3:40
this become more apparent when
3:42
exercising in hot environments when
3:44
women enter the late luteal phase which
3:46
is the time after ovulation and before
3:48
their period hormone levels begin to
3:50
drop you'll still benefit and improve in
3:52
your strength training in the luteal
3:53
phase But be sure to have some
3:55
compassion for yourself and don't be
3:57
afraid to switch up your workouts in
3:58
this time for something less intense
4:00
exercise has been shown to have a
4:02
positive effect on PMS symptoms but of
4:04
course every woman is different so try
4:06
to listen to your body and do what feels
4:07
good for you so to summarize on our
4:10
periods there may be a slight dip in
4:12
performance and endurance in comparison
4:14
to other phases throughout the cycle
4:15
however exercise can help to ease the
4:18
symptoms of PMS up to and throughout
4:20
ovulation thanks for the rise in
4:22
estrogen strength and endurance
4:24
performance is thought to be highest in
4:25
the second half of the cycle
4:26
progesterone Rises and due to change in
4:29
body temperature endurance and stroke
4:31
training may feel a little bit more
4:32
challenging try not to judge the results
4:34
of your training based on your
4:35
performance in this phase as decreases
4:37
in performance is a normal experience
4:39
throughout at this time remember that
4:41
everyone is different and you may not
4:42
even notice any changes in your
4:44
performance throughout your cycle but if
4:46
you do tracking your cycle could
4:48
actually help you to understand what is
4:49
going on in your body and allow you to
4:51
adapt your training accordingly I hope
4:53
this video helped to explain how
4:55
training may be affected by the
4:56
menstrual cycle and provided you with a
4:58
little bit of reassurance that it is
4:59
totally normal to experience dips and
5:01
peaks in your training as always if you
5:03
have any questions please drop them in
5:04
the comments below and don't forget to
5:06
like this video And subscribe to my
5:08
protein YouTube channel for more great
5:10
evidence-based nutrition information
5:12
[Music]
5:14
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