Managing Menstrual Cycle and YOUR Running Performance
As female runners if we understand what is happening in each of menstrual phases during each month, we can adapt and adjust our training plans and food plans to support our hormonal balance and our overall running performance.
Show Notes
(4:00)
Outlining our discussion areas regarding managing menstrual cycle and running performance
(07:46)
A definition from British Association of Sport Exercise Sciences of a “normal” menstrual cycle and an overview of the phases within the menstrual cycle. The menstrual cycle may have an effect on:
· Emotions
· Training ability and performance
· Drive you to eat certain food groups – have cravings
· Energy levels
· Body composition
· Symptoms such as pain, cramps, bloating, flow of blood loss, changes in bowel habits ie loose stools or constipation
· Many uncomfortable symptoms which can impact on our training plans and enjoyment
(12:36)
As female runners if we understand what is happening in each of these phases during a month we can adapt and adjust our training plans and food plans to support our hormonal balance and our overall running performance.
(13:46)
A look at the current scientific thinking about the menstrual cycle and its effect on performance.
(14:42)
An overview to a nutritional therapy approach to resolving hormonal imbalances and the impact on training.
(22:16)
Insights into the performance effects of the menstrual cycle. The menstrual cycle potentially affects exercise performance and it can work vice versa I.E. strenuous and endurance exercise is known to affect the menstrual cycle.
High energy expenditure during exercise with a concurrent low energy intake may lead to overall low energy availability. Basically, not eating enough to fuel our training may affect our menstrual cycle and in extreme cases periods may stop which is very serious. Being underweight is a clear risk factor to having no periods.
Having periods can interrupt our training and race plans but we have to remember that with good nutrition and conscious planning of training activities we can be a heathy woman as well as a high performing runner.
We look at some key effects such as fluctuations in body composition, fluid retention, positive effects of oestrogen E.g. supporting muscle building and playing a role in increased muscle glycogen storage. Performance enhancements and benefits tend to be linked to the phases of the menstrual cycle when oestrogen levels are naturally higher than progesterone.
(22:37)
Suggestions on how athletes may exploit the benefits of oestrogen during different phases of menstrual cycle.
(36:39)
Exploring the potential effects of the Oral Contraceptive Pill on sporting performance.
(43:46) Nutrition
The role of phyto oestrogenic foods and cruciferous vegetables in supporting balancing oestrogen levels and foods to promote progesterone.
(54:22) Key Takeaways
1. A “normal” menstrual cycle can vary between 21 and 35 days and a cycle may vary between woman but may also vary each month for each...
