Cycle and sport: How the period influences the training

The menstrual cycle usually lasts 28 days. The cycle starts on the first day of the period and ends on the last day before the next menstrual period. Various factors such as stress, nutrition or physical and mental stress can influence the cycle. The hormonal fluctuations that the body goes through during this time can affect physical and mental performance.

Period and sport: muscle building and regeneration

Basically, the two sex hormones estrogen and  progesterone play  an important role. The hormones affect the training and the training effect. The cycle can be divided into two phases.

1. Training effect in the follicular phase

The follicular phase begins with the onset of menstruation and ends with ovulation. The body produces a lot of estrogen during this period. The sex hormone is mainly produced in the ovaries and the adrenal cortex.

Estrogen also has an influence on the release of the growth hormone STH (somatotropin), which can have a positive effect on muscle building:

• higher training effect in strength training
• higher resilience in the follicular phase
• more intensive training possible

The male sex hormone testosterone, which also accounts for a small proportion of the hormone balance in the female body, also has an effect on training. For example, it supports muscle building and  metabolism  and is also increasingly formed in the first phase of the cycle.

2. Luteal phase: exercise and rest

The luteal phase follows the follicular phase. During this period, the body produces more progesterone, which counteracts the effects of estrogen:

• lower efficiency
• faster fatigue
• Reduced training and increased regeneration recommended

The cycle can therefore have both a negative and a positive effect on training. Athletes who train regularly should adjust their training to the cycle. More intensive units should therefore be completed in the first phase of the cycle, the second leaves more room for regeneration or light training, for example with the fascia or black roll.

3. The pill and exercise

Taking the pill changes the hormonal balance in the body. Progestins (pregnancy hormones) counteract muscle growth by lowering testosterone in the body and thus reducing the positive effect of the hormone.

Women who take the pill can build up to 60 percent less muscle mass than women who do not use the pill with the same training plan.

Menstruation and diet affect performance

During the cycle, the diet changes mostly unconsciously. Many women feel cravings and an increased appetite just before their period. However, a healthy diet is still important:

• During the first week of the cycle, the focus should be on anti-inflammatory and light foods. Fish, chicken, nuts , fruits and vegetables are particularly good  .
• In the second week, the focus should be on a balanced diet that  includes fiber  and carbohydrates. Rice  and  potatoes  are ideal here.
• At the beginning of the luteal phase, faster regeneration and recovery are required to counteract tiredness during sport and everyday life. Healthy shakes and plenty of protein play an important role. For example, oatmeal and low-fat quark with  berries  are a delicious and healthy breakfast.
• Despite ravenous appetite attacks, you should also pay attention to a healthy and balanced diet shortly before your period. The calorie requirement can be increased, healthy snacks and home-cooked meals are recommended. Fast food and greasy food should not be consumed.