The Menstrual Cycle is an important part of our lives, and of course, it is a key piece in women's sports performance. Therefore, we hope that in this article you learn how to train based on your Menstrual Cycle to achieve your goals intelligently.
If you have wondered why some weeks you have a lot of energy and why other weeks you can't even get out of bed, here you may find the answers you were looking for, and that is that hormones play a fundamental role in the functioning of our body and general well-being, and it is for that reason that special attention must be paid to them.
In this article we tell you about the phases we go through during the Menstrual Cycle, and we share some tips and training recommendations so that you get the most out of each phase and can achieve your goals in a sustainable way and by listening to your body.
Download now the Guide to plan your workouts based on your Menstrual Cycle:
Menstrual Cycle: Phases and Physiological Changes
1. Menstruation
- Duration: Approximately 3 to 7 days.
- Physiological and Hormonal Changes:
- Decrease in estrogen and progesterone levels.
- Common Symptoms: Abdominal pain, fatigue, mood swings.
2. Follicular Phase
- Duration: About 7 to 10 days (after menstruation until ovulation).
- Physiological and Hormonal Changes:
- Gradual increase in estrogen levels.
- Common Symptoms: Increased energy, feeling of well-being.
3. Ovulation
- Duration: About 1 to 2 days (approximately halfway through the menstrual cycle).
- Physiological and Hormonal Changes:
- Peak estrogen.
- Common Symptoms: Increased libido, possible mild abdominal discomfort.
4. Luteal Phase
- Duration: About 10 to 14 days (after ovulation until the start of the next cycle).
- Physiological and Hormonal Changes:
- Increase in progesterone.
- Common Symptoms: Possible fluid retention, mood changes.
These phases are regulated by a complex interaction between several hormones (estrogen, progesterone, FSH, LH) that affect the uterine lining and the release of eggs. Understanding these phases can help tailor nutrition and training to maximize wellness during each stage of the menstrual cycle.
Training During Menstruation (Menstrual Phase)
- Type of Workout: Focus on lower-impact exercises, such as yoga, walking, or low-intensity workouts.
- Nutritional Considerations: Foods rich in iron and nutrients to compensate for possible losses during menstruation.
- Self-care: Importance of rest and attention to the body's needs.
Training During the Follicular Phase
- Training Type: Greater energy and resistance. Ideal for strength exercises, HIIT or more intense workouts.
- Adapted Nutrition: Focus on foods that promote energy and muscle recovery.
- Self-care: Incorporation of active recovery and stress management techniques.
Training During Ovulation
- Training Type: Focus on exercises that harness maximum energy, such as high-intensity workouts and physical challenges.
- Strategic Nutrition: Foods that promote recovery and provide sustained energy.
- Self-care: Emphasis on the balance between exercise and rest to avoid exhaustion.
Training During the Luteal Phase
- Type of Training: Prioritize exercises that promote relaxation, such as yoga, stretching exercises or moderate workouts.
- Nutrition and Supplementation: Focus on nutrients that support emotional stability and craving control.
- Self-care: Emphasis on rest and attention to emotional and physical needs.
Download the Guide now and learn to train based on your Menstrual Cycle:
We hope that both the Guide and the article help you on your path as an athlete and remember to visit our Instagram account to continue learning and improving.