So, who out there bins off going to the gym or attending their fitness class when it's their time of the month? I know I often do, the thought of dragging yourself all the way there when you're low on energy and feeling really rubbish is just exhausting. Recently, after forcing myself to go to the gym during that horrible week period, I've realised that there has been a correlation between lifting heavier and the phase of my menstrual cycle. I wanted to look into this and after a little bit of research, I have found the following information, which I hope will be of help to many on how to train and what is recommended nutrition-wise during the different menstrual phases.
Within this stage your Oestrogen levels and Testosterone levels are at their highest, you have improved insulin sensitivity and a decreased appetite, reduced muscle soreness and your strength and energy levels are higher. Your body is getting ready and releasing an egg to be fertilised. Testosterone helps build muscle, and Oestrogen helps build the connective tissues that bind muscle to bone, this is the ideal time to tone up.
From day 5 to 14 of your cycle, is your peak phase. You'll feel strong and energised as your oestrogen levels are rising leading up to ovulation. Now's the time to work harder than usual in the gym.
Scientists at Sweden’s Umea University found that women who use weights in the first two weeks of their cycle get the best results.
Within this stage your Progesterone levels are higher meaning that your Metabolism increases, allowing for more food to be eaten daily. Females will also become more insulin resistant meaning that you won't be able to digest carbs as well.
Follicular (first 14 days)
Within this stage your Oestrogen levels and Testosterone levels are at their highest, you have improved insulin sensitivity and a decreased appetite, reduced muscle soreness and your strength and energy levels are higher. Your body is getting ready and releasing an egg to be fertilised. Testosterone helps build muscle, and Oestrogen helps build the connective tissues that bind muscle to bone, this is the ideal time to tone up.
From day 5 to 14 of your cycle, is your peak phase. You'll feel strong and energised as your oestrogen levels are rising leading up to ovulation. Now's the time to work harder than usual in the gym.
Scientists at Sweden’s Umea University found that women who use weights in the first two weeks of their cycle get the best results.
In this stage females will be able to lift heavier, try and incorporate weight and resistance training and eat a more carb and protein-rich diet.
Luteal (second 14 days)
Within this stage your Progesterone levels are higher meaning that your Metabolism increases, allowing for more food to be eaten daily. Females will also become more insulin resistant meaning that you won't be able to digest carbs as well.
Your temperature rises during this stage, to create a warmer, more fertile environment for implantation of the fertilised egg and the development of the embryo, but as a result, you may sweat more during exercise and find it harder to go the distance.
You'll burn up calories faster than at any other time.
Oestrogen levels are at their lowest during your period which could make you feel stronger (this is the effect that I've often felt) but be careful as Testosterone isn't particularly high - so don't push yourself too hard as you could make cramps worse.
Eat a more protein and fatty diet during this time and incorporate rest days (which is great for this time of the month when you have crazy cravings!).
I hope these notes can help you plan your training and maintain a healthy diet throughout the month!
I hope these notes can help you plan your training and maintain a healthy diet throughout the month!
