How does the menstrual cycle impact training?

The menstrual cycle can significantly impact training for women, influencing both psychological and physiological aspects. Here are some insights discussed by Stacy Sims on the Huberman Lab:

1. Low Hormone Phase:

   • From day one of bleeding through ovulation, women may experience a greater capacity for handling stress — both physical and mental. This phase is optimal for high-intensity workouts and achieving personal records because the body can better manage stress and recovery is more efficient 1.

2. Luteal Phase:

   • After ovulation leading up to menstruation, women generally experience an increased cortisol response and less efficient carbohydrate utilization. This phase may require increased nutrition, particularly complex carbohydrates and proteins, to maintain energy and training performance. Women might consider reducing training intensity if they feel tired or their performance drops 2.

3. Tracking and Adjusting:

   • It is recommended for women to track their cycles and personalize their training routines. Autoregulation, which involves adjusting workout intensity based on daily performance and how one feels, is valuable. If a woman feels good during her period, she can maintain usual intensity, but if not, it’s sensible to reduce effort 3.
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       Menstrual Cycle Insights

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       Menstrual Cycle Insights

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       3

       Training and Recovery

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       4

       Menstrual Cycle Myths

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4. Fueling:

   • Adequate nutrition around training is critical to avoid energy deficits that could disrupt menstrual cycles. Keeping a caloric balance or even a slight surplus can help maintain regular cycles despite intense training 4.

Overall, understanding and adapting training to the menstrual cycle can optimize performance and wellness for women. Personalized approaches that consider individual responses to different phases are key to maintaining effective training routines.