Sport and menstrual cycle: organize your sports practice according to your cycle

What if your menstrual cycle became an ally for your sports practice… rather than an obstacle? Because many women believe that their periods limit their athletic performance. But the truth is, each phase of the cycle influences your energy, strength, and endurance. And all it takes is understanding these variations to adjust your training and optimize your results. So, are you ready to transform the way you move and unleash your full potential as a sporty girl? Follow our guide!

The link between sport and menstrual cycle: what are the misconceptions?

We often hear a lot of misconceptions about the link between sports performance and the menstrual cycle. Let's break them down with you.

Does sport affect the menstrual cycle?

We wouldn't have enough fingers to count the number of misconceptions circulating about the impact of sport on menstrual cycles! One of the most common? Intense physical activity would lead to disruption, or even absence of periods (called "amenorrhea").

So, yes, this phenomenon can exist. But, a nuance! It mainly concerns female athletes who compete at a high level, with extreme training and more or less significant caloric insufficiency. Nevertheless, for the vast majority of us, practicing a sport regularly and appropriately does not disrupt the menstrual cycle.

Let's go even further: from a scientific point of view, it would even be beneficial for us. Because, according to a study by the National Library of Medicine, physical activity helps regulate hormone levels, particularly estrogen and progesterone.

In parallel, research conducted by the National Institute of Sport confirms that physical exercise:

• improves blood circulation;
• reduces symptoms of premenstrual syndrome (PMS).

So, contrary to popular belief, regular movement can actually:

• alleviate menstrual cramps;
• boost energy levels;
• prevent a potential drop in mood (especially thanks to the release of endorphins).

Last but not least: physical exercise helps to better manage stress. And stress remains an important factor capable of influencing… the duration and intensity of menstrual flow!

 

Can your cycle impact your sports practice?

Yes, the menstrual cycle can impact sports performance. Because hormonal fluctuations in the female body can modify:

• energy levels;
• muscle recovery;
• the perception of effort.

However, these hormonal variations are very different during the different phases of the cycle:

• Follicular phase (first days of menstruation to ovulation): estrogen hormone levels increase. The key: better endurance and faster recovery! This is a period when the body is more resistant to fatigue.
• Ovulation phase (around the 14th day of the cycle): during the ovulatory phase, there is a big spike in estrogen. So, you might feel a boost of energy. But some women also notice abdominal pain or slight discomfort, which is less convenient for exercising.
• Luteal phase (after ovulation until menstruation): progesterone hormone production takes over. You feel more fatigue and recovery is slower after exertion. Some athletes may notice a drop in motivation or reduced sports performance.

In summary, the menstrual cycle influences sports practice, but it should not be a hindrance. By understanding these variations, you can adapt your training to make the most of it.

Spoiler alert: ovulation doesn't always happen on Day 14. We explain why in our article How to know if you're ovulating!

How to train according to your menstrual cycle?

Adapting your training according to the phases of your cycle can help you feel better in terms of physical performance. And prevent the risk of injuries. Here's how you could organize your practice:

• Follicular phase: this is the time to engage in moderate physical activity (yoga, swimming, brisk walking), to alleviate menstrual pain. After this period, the body becomes more able to tolerate endurance and strength training.
• Ovulation phase: you're at your physical peak, hooray! However, be careful with injuries: they occur more often during this period due to ligament flexibility under the effect of estrogen. In short, this is an excellent time for explosive and high-intensity workouts.
• Luteal phase: opt instead for active recovery exercises, such as stretching or low-intensity sessions.

Again: beware of misconceptions on the subject! Shall we shake things up a bit? Let's go.

Yes, training adapted to your cycle can improve your recovery and limit your injuries. No, it is not advisable to avoid sports during your period… On the contrary, maintaining physical exercise can relieve your pain and menstrual cramps.

Shall we continue? Yes, your period influences your perception of effort and your recovery. No, not all women necessarily experience a decrease in athletic performance during the luteal phase… These sensations vary from person to person.

In short, the most important thing is to know your cycle and listen to your body. This is how you can really optimize your training and leverage your hormonal fluctuations for better performance!

Lost in your cycles? Our article How to calculate your menstrual cycle will help you find your way!

Sport and menstrual cycle: how to choose suitable sanitary protection?

Ah, here's a question that millions of female athletes ask themselves… That of sanitary protection. How to (properly) choose them when exercising? Plenty of possible options, each with its advantages and limitations. Depending on your activity and its intensity, you can opt for:

• Sanitary pads: they are easy to use and suitable for low-impact activities like yoga or walking. However, they can be uncomfortable if you sweat a lot or perform intense movements.
• Tampons: they are more discreet and offer good protection. Thus, they are quite well suited for endurance sports and intense workouts! However, warning: prolonged use can promote toxic shock syndrome (TSS). So, remember to change them regularly.
• Menstrual panties: they are comfortable and reusable, making them perfect for moderate sports sessions. However, they are less suitable for long-duration activities that require significant absorption.
• The menstrual cup: it is ideal for aquatic sports and prolonged workouts, as it offers reliable protection without the risk of leaks. However, it requires some getting used to learn how to position it correctly.

So, how to choose your protection according to your activity? Here's what we recommend based on your sports program:

• If you practice light activity (yoga, walking, Pilates), opt for pads or menstrual panties.
• If you do moderate sport (fitness, dance, cycling), choose tampons, cups, or menstrual panties.
• If you're team intensive exercise (running, swimming, contact sports), let's go for the menstrual cup or tampons.

In any case, don't hesitate to try several options! This will allow you to identify the most suitable solution for your sports practice.

How do female athletes manage their periods?

Managing periods as a high-level athlete remains an important issue, both for comfort and performance! Moreover, many athletes adopt different strategies to continue training without being bothered.

According to INSEP studies, we know that more than 50% of female athletes modify their training based on the phases of their cycle. Here are some strategies they use to limit the impact of menstrual pain and the risk of injury:

• Anticipate and track the cycle: many athletes use mobile menstrual cycle tracking apps to predict fluctuations in their energy and adjust their training accordingly.
• Manage pain: some athletes take anti-inflammatories or use natural techniques, such as massages, to relieve abdominal pain.
• Choose appropriate protection: depending on their discipline, they favor practical solutions such as menstrual cups, tampons, or menstrual panties for maximum comfort.
• Opt for a healthy diet: they opt for a diet rich in iron and magnesium to help reduce fatigue and cramps. They also promote good hydration to limit water retention and bloating.
• Adapt training: in case of fatigue or pain, some athletes adjust their training load with sessions more focused on recovery and light muscle strengthening.

Are you lacking iron in your diet? Our iron supplement will give you a (good) boost!

In short, all these strategies allow female athletes to continue performing while minimizing the impact of periods on their physical and mental condition. Each athlete thus develops her own methods according to her needs and feelings!

To summarize, yes: the menstrual cycle influences sports performance. Nevertheless, it should not be a hindrance! Because, by adapting your training to your hormonal variations and adopting the right strategies, you can optimize your practice without limiting yourself. So, put on your shoes, and let's go!