Understanding your body, your cycle and your sport, to help you perform the best you can.
I have created this guide because I am passionate about supporting the female health in young players and athletes in helping them to thrive.
The goal of this guide is not to tell you how you should train during your cycle. I am not a healthcare professional and this guide comes purely from my own personal experience as a female in sport, and research I have done over the years.
Your cycle is part of you. Your menstrual cycle is one of the body's natural processes, and as an athlete understanding it can help you to work with your body and learn how best to train.
You may notice changes in your energy, mood, appetite, sleep and recovery at different times of your cycle.
There is no "perfect" menstrual cycle and no single way that athletes should feel.
I hope this guide helps you:
- Understand what happens during your menstrual cycle.
- Recognise what is normal for you.
- Identify patterns in your symptoms and wellbeing that may affect how you perform.
- Understand how nutrition, training, recovery and physical load can influence your performance.
- Feel more confident to carry on training and enjoying playing your sport.
Your Cycle.
The menstrual cycle is a series of changes your body goes through as part of reproductive and hormonal function. It is commonly described in four stages:
Menstruation.
This is when you have your period. The uterus is shed, causing menstrual bleeding.
Follicular phase.
This starts on the first day of your period and continues until ovulation which supports the development of an egg.
Ovulation.
An egg is released from the ovary. It does not always happen on the same day of every cycle.
Luteal phase.
After ovulation, hormone levels change as the body prepares for pregnancy. If pregnancy does not occur, hormone levels fall and the cycle starts again.
Remember
Your cycle does not have to be exactly 28 days. Cycle length can vary and can change over time. Your own pattern is more important to understand than comparing yourself with someone else.
Your Experience.
You might experience:
- Light or heavy bleeding
- Cramps
- Back pain
- Bloating
- Headaches
- Breast tenderness
- Changes in appetite
- Fatigue
- Mood changes
- Changes in bowel habits
Some athletes experience significant symptoms. Others experience very few.
Your cycle does not need to stop you from participating in sport, and you can train and compete throughout your cycle.
Some days you will feel ok, some days you will feel like you can take on the world, and some days you may want to hide at home and rest. These are all normal feelings to have and something many go through. Remember to be kind to yourself, it is important to adapt your training, recovery or competition preparation depending on how you feel.
Do not worry about what others think, focus on what your body needs and speak to your family and coaches to adapt around you.
Physical Load.
Your strength, endurance, recovery, injury risk and performance may vary across your cycle. Hormonal cycles may effect strength and endurance. You may notice that certain symptoms affect your training - for example, cramps, fatigue, poor sleep or changes in your mood.
By tracking your cycle, symptoms and performance it can help to anticipate energy peaks and dips. It can also help you to prevent injuries. During your cycle you may be more prone to injury due to the different levels of hormones running through your body and muscles. This could cause over stretching and damage so listening to your body is really important.
Try to prioritise sleep and schedule rest days between intense training sessions. Never train through sharp or persistent pain and if you are ever unsure seek advice from your coach and family.
Diet and Nutrition.
The most important things you can do for your health as an athlete is to eat enough to support your body and your training.
Training requires energy and your body needs energy for:
- Hormone, brain and immune function
- Recovery, growth and development
- Reproductive health
Aim to regularly fuel your body with a balanced diet of:
- Carbohydrates for training fuel.
- Protein to support muscles and provide energy.
- Healthy fats, vegetables and fruit to provide a wide variety of vitamins and minerals.
- Plenty of fluids for hydration.
Bag Essentials.
Being prepared can reduce the stress on training and competition days. Knowing that you have everything you need to be comfortable is key to enjoying your sport. I find it helpful to keep a small kit of the essentials in a sports bag such as:
- Preferred period products
- Spare underwear
- A small bag for used products where appropriate
- Pain relief that you have been advised is suitable for you
- A spare pair of shorts/leggings
- Snacks
I coach female players and hear often that many young athletes leave playing sports they love as they get older. I am passionate in supporting female players so they can continue to remain playing the sports they enjoy.
I hope this guide along with the links below help to make your sporting journey a little easier.
I have created a short version guide which you can download and share with your teammates. I have also created a coaches support guide blog post which you can share with your coaches to help them understand the challenges you face and how they can support you.
You will also find links to other support information below that you may find useful.
Jo x
