Training for Females.
Get the most out of your training and understand your body’s cycle and internal responses.
As females, we often live in a world designed for men. This even comes down to athletic training and physiology research. About 75 percent of all clinical research is performed on men.
Why? it is often easier to do research on males since they do not have menstrual cycles or pregnancies that could confound the study result. This makes sense, but when it comes to females taking advice to implement in to training this can be information directed to males and their needs; instead of females.
Male hormones cycle over 24 hours. Whereas, Females have a unique internal rhythm called the infradian rhythm which is expressed in the 4 phases of the menstrual cycle which course over 28 days. Each has different levels of hormones ( estrogen/ progestogen), energy, stress, fatigue, and more. To give a brief note of each and some things to keep in mind these are outlined as:
1. Follicular phase ( The 4-7 days after your period.)
Studies suggest doing your most high-intensity exercise during this phase as you are often at your best physically and mentally. The increase in estrogen and serotonin and can be effective to help facilitate the recovery of muscle tissue. Strength and conditioning work also responds well during this phase.
Nutrition: Remembering to have enough carbohydrates to fuel for training is important during this phase.
2. Ovulatory phase
This phase is right in the middle of your cycle ( 10 – 15 days after your period). Testosterone is usually the highest here. Because of this often you feel your strongest and go all out in your workouts. This might be a time you aim for PB’s in the gym. Or smash HIIT workouts ( similar to the follicular phase).
3. Luteal phase
The luteal phase is also the time you experience PMS, often the 4-7 days leading up to your period. This is when estrogen is starting to fall and progesterone is increasing. Some women that find this part of their phase challenging might opt for lighter exercise and more restorative practice. However, if you feel up to it regular training can help alleviate some PMS symptoms.
During this phase ensuring you go into training fuelled with protein and carbohydrates will benefit your body. Progesterone is a catabolic hormone meaning it can break down muscle tissue, which is why dietary protein is important. Be as intuitive with your eating as you can, you may have a bigger appetite than usual so eat slightly more if you feel you need it.
4. Menstrual phase.
Of the 4 phases, we are all pretty aware of the menstrual phase. Although exercise can be beneficial for many reasons such as mental health, endorphins, helping with cramps, etc. It is also a good idea to prioritise rest. By this, I don’t mean to take the week of training, especially if it is part of your daily routine but try cutting back the intensity and see what difference it might make.
Including more walking, yoga, and pilates will help keep cortisol (stress hormone) levels lower and overall make you feel energised; rather than smashing yourself at the gym. Remind yourself that your body is having somewhat of an inflammatory response, so focus on eating anti-inflammatory foods such as unsaturated fats (including lots of omega 3’s! Found in flax seeds, chia seeds, fatty fish, etc.), leafy greens, and fruits. As far as vitamins and minerals go it might be worthwhile to increase iron intake (or supplement with iron tablets if advised to by your GP). Magnesium can be great to relax muscles, preventing cramps, and aid in sleep, which will benefit recovery! Lastly, there is supporting research that zinc and B-vitamins can lessen the symptoms of PMS (such as cramps or mood swings) as always take these inquiries up with a health professional.
When we break down these 4 phases it’s not to say you MUST follow these recommendations and strictly track your cycle. It’s just informative to know why you might be feeling different or responding differently to your regular training throughout the month; it might not be lost progress but rather a hormonal shift within your body. The takeaway message here is to be intuitive with your body. If you wake up on day 1 of the menstrual cycle and feel flooded with energy and able to do your normal intense training, then do. Society often has given females the idea that they are weaker when they have their period and they should be very gentle. Although hormones are delicate, we don’t need to be sitting at home in bed and feeling bad for ourselves when life, training, work, and routine can still go on, and successfully be that.
Tracking your cycle: Some great apps to track your cycle if you want more insight is Flo, Clue, Apple health app etc.
The facts:
Dr. Stacy Sims – Roar. How to Match Your Food and Fitness to Your Unique Female Physiology.
Thomas, G., West, M. A., Browning, M., Minto, G., Swart, M., Richardson, K., McGarrity, L., Jack, S., Grocott, M., & Levett, D. (2020). Why women are not small men: sex-related differences in perioperative cardiopulmonary exercise testing. Perioperative medicine (London, England), 9, 18. https://doi.org/10.1186/s13741-020-00148-2
