Training with menstruation in mind can be very positive for improving performance. Knowing what happens in each phase of the cycle and how it affects us will help us take control of our menstruation in relation to sport
The first step to understand how menstruation affects our body and the performance of sport is to know what happens in the cycle.
There are two types of phases during the menstrual cycle. First, the period before ovulation and then the phase after ovulation.
In the first, there is an estrogenic phase and then another where progesterone abounds, two female hormones produced in the ovary.
Ostaiska Eguia, a member of the Governing Board of the Spanish Society of Sports Medicine (SEMED), explains to EFEsalud that "if there are regular cycles, there shouldn’t be any problem."
“If I have a hormonal disorder in any of the cycles, I can do a block biofeedback. In the target organs (ovaries and uterus) we have a number of hormones that are activated, but depending on the signal it receives from the hypothalamus and the pituitary gland”, points out the expert.
“When there is an excess of hormones in the target organ -he adds- it can self-block the signal from above”.
Ostaiska Eguia
This may mean that there are differences between the two phases and therefore, the woman may feel worse in the second.
The doctor clarifies that “when we are in the primary hormonal phase we have more strength and more power”. On the contrary, in the second phase, there is a decay.
“This is what was described years ago as premenstrual syndrome and they can have a headache, abdominal pain, among others. For these reasons, it may be that he cannot give his 100% in the competitive field,” says Eguia.
Should exercise be adapted to the menstrual cycle?
These effects may not occur in all women, as some women have very regular cycles, so hormone secretion is normal and well regulated.
In addition, the duration of the period can also influence how it affects the body and sports performance.
However, Dr. Eguia recommends adapting the sports plan to our menstruation “when possible”. Although in team sports it can be complicated, work is being done on it.
In individual sports this adaptation may be easier to measure and perform. The expert assures that menstruation “can impact performance as in high resistance exercises, since you are not the same”.
You should first see what the period is like and what symptoms it has.
Can nutritional requirements vary?
Adapting food to our menstruation and how our cycle is can be very positive for sports.
In general terms, the doctor affirms that foods rich in protein and minerals such as iron can be incorporated.
“There is the feminine triad, which is when the person is subjected to high competition and depending on the phase they are in, the hormonal axis can be blocked. The female triad is associated with a greater ease of having an injury, amenorrhea and asthenia”, says Eguia.
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Clams are foods rich in iron that are recommended for the first phase of the menstrual cycle / EFE / Nestlé Kitchen
How should the exercise be in each phase?
Taking both phases into account, it must be said that in the first phase or first cycle moderate physical exercise can be carried out.
“As the flow decreases, we can introduce high-intensity exercises, since the endorphins typical of physical exercise are beneficial for our health,” clarifies the expert.
In the second phase, you can continue with moderate intensity and sometimes you have to reduce it a little to reduce the symptoms of premenstrual syndrome.
"We can also emphasize those exercises that are anti-inflammatory in nature such as stretching, yoga or pilates," adds the doctor.
The SEMED expert also recalls that "nutrition must be rich in antioxidants and iron, especially in the first cycle, and, for the second phase, it is advisable to include foods with protein, vitamin D and calcium."
Menstruation and sport, two allies?
If there is no problem during menstruation, exercise can be practiced in both phases. The expert emphasizes that “the majority of people do not have to have any important affectation”.
However, he emphasizes that "if your achievements or challenges are greater, it may be that you do not arrive because you do not feel well or other symptoms".