how can the menstrual cycle affect exercise

The menstrual cycle can significantly impact exercise performance and recovery due to hormonal fluctuations. Here's how different phases can affect training:

1. Follicular Phase (Day 1 of bleeding to ovulation):

   • Women generally have higher capacity for physical and mental stress, making it an ideal time for high-intensity workouts and pushing for personal records. This phase is characterized by a lower hormonal burden, allowing for better performance and recovery 1.

2. Ovulatory Phase:

   • As estrogen rises before ovulation, women might experience a dampened appetite 2. Exercise intensity can remain high, but it's crucial to ensure proper nutrition even if appetite decreases.

3. Luteal Phase (Post-ovulation to just before menstruation):

   • There are often increases in cortisol and a pro-inflammatory response, which may lead to reduced motivation and performance. It's recommended to focus on higher protein and complex carbohydrate intake to help manage these stress responses and maintain energy levels 3.
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       Menstrual Cycle Insights

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       2

       Fueling for Performance

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       3

       Menstrual Cycle Insights

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       4

       Training Through Cycles

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   • This phase can also make accessing carbohydrates more challenging, so nutrition becomes particularly important to offset these effects.

4. Listening to the Body:

   • Stacy Sims suggests using a "ten-minute rule" — if after ten minutes of workout you still feel unwell, it's better to switch to a lighter exercise or recovery session. This approach helps in managing stress levels and ensuring better recovery 4.

By tracking their own cycles and understanding their personal patterns, women can optimize their exercise routines to align with hormonal changes, thereby enhancing performance and recovery.