This post was written by Sami Main, MS, RD, CD, Sports Nutritionist at Parkview Sports Medicine.
In the world of sports and recreational activities, there is a common misconception that women are “little men” and should be treated and encouraged as such. However, more recent research suggests that women should consider special nutrition and exercise throughout their menstrual cycle. Let’s analyze this further and consider why active women should pay attention to their energy needs.
Women with active menstruation experience two cycles each month: the follicular phase and the luteal phase. A “normal” cycle ranges from 21 to 40 days, with some individual variation in the length of each phase.
follicular phase
The follicular phase is the first stage. It begins with menstruation and ends when a woman ovulates. During this part of a woman’s menstrual cycle, her metabolism naturally slows down and she doesn’t need carbohydrates or protein in excess of her baseline caloric needs.
During this period, a woman’s body will be able to utilize carbohydrates more efficiently, allowing her to recover and better cope with high-intensity activities. Typically, women will feel stronger at this stage and should schedule heavier sets, lower rep ranges, threshold work, anaerobic intervals, HIIT, and speed work depending on their chosen activity/sport.
luteal phase
When a woman ovulates, her luteal phase begins and her estrogen and progesterone levels begin to increase. As a result, women are more likely to experience symptoms, which can affect performance. Symptoms include reaching fatigue sooner, increasing body temperature, and decreasing the quality and quantity of sleep. Due to symptoms and hormonal changes, women may feel weak during this stage and may be unable to tolerate strenuous exercise. In this case, the athlete can focus on lower intensity, skill work, technique, flexibility, and steady state work. Adjusting the weight and frequency of your strength training exercises can help you get through the luteal phase.
Nutritionally, women may experience more hunger during the second half of their menstrual cycle due to their increased calorie needs. Typically, for most women, this increase is only 100 to 300 calories and should be achieved by eating more protein and vegetables. If an athlete plans to be active for more than 60 minutes, carbohydrates should be divided into portions of up to 60 grams of total carbohydrates during exercise to maintain energy levels. These come from liquids and foods such as animal crackers and bananas.
There is evidence that adding 5 to 7 grams of branched chain aminos (BCAAs), including at least 2 grams of leucine, before exercise can aid recovery during this stage. After a workout, a woman should replenish her energy within 30 minutes with a source of protein and carbohydrates, such as a banana and protein shake, or Greek yogurt and fruit. Replenishing salt and fluids before and after training can help prevent dehydration and reduce swelling.
premenstrual symptoms
If women often experience premenstrual symptoms (PMS), the following strategies can help reduce or stop some of those symptoms.
- Five to seven days before the first day of your period, take 250 mg of magnesium, 30 to 45 mg of zinc, 1,000 to 2,000 IU of vitamin D3, and 80 mg of baby aspirin.
- Temporarily reduce your dairy intake.
- Include plenty of fruits and vegetables to reduce inflammation.
For more information about sports nutrition or to schedule an appointment, contact Parkview Sports Medicine at 260-266-4007.
