HOW YOUR MENSTRUAL CYCLE IMPACTS PERFORMANCE

Your menstrual cycle isn’t just some background process—it’s a key player in how your body performs, recovers, and adapts to training. The hormonal shifts that happen throughout the month can impact your energy, strength, coordination, and even your mindset. But instead of seeing these changes as obstacles, think of them as opportunities to work smarter.

Image: Team USA Physique Bikini Competitor Kate Mejia

By aligning your workouts and recovery with the phases of your cycle, you can train more efficiently, make bigger gains, and reduce the risk of burnout or injury. Let’s take it phase by phase so you know exactly how to optimize your approach.

Menstrual Phase (Days 1–5): Alright, let’s start with the phase that nobody really looks forward to, shall we? During the menstrual phase, estrogen and progesterone take a nosedive, leaving you potentially feeling like a human hot water bottle—crampy, tired, and maybe a little “meh.” This is your body's cue to slow down a bit (maybe add and extra RIR to your training) and lean into activities that feel restorative rather than intense.

Think yoga, walking, or maybe a chill bike ride—basically, anything that keeps you moving without making you feel like you’re running on empty. If cramps or fatigue are really coming in hot, prioritize rest, foam rolling, or some gentle stretching to ease up that tension.

From a nutrition standpoint, this is a great time to focus on replenishing iron (thanks, blood loss) with foods like spinach, red meat, or beans. Oh, and don’t forget hydration—your energy will thank you later!

Follicular Phase (Days 6–13): Ah, the follicular phase—the Beyoncé of your cycle. Estrogen starts rising, and with it comes more energy, better endurance, and improved strength. If you’ve been waiting for the right time to push yourself, this is it. Your body is primed for heavy lifting, HIIT, or tackling that long run you’ve been putting off.

The best part? This is when muscle growth and adaptation are most efficient, so go ahead and aim high. Those PRs? Within reach. But to fuel these next-level workouts, make sure your nutrition game is on point. Think lean proteins for muscle recovery, complex carbs for energy, and healthy fats to keep your hormones happy.

Ovulation (Around Days 14–16): Welcome to your peak-performance window. Ovulation is like hitting the gas pedal on strength, power, and athletic potential. Estrogen levels peak, and with it comes a noticeable boost in how you feel and perform. If you’ve got a PR or competition to hit, this is the time to go all in.

That said, there’s a small catch—elevated estrogen can increase connective tissue vulnerability, making things like ACL tears slightly more likely. Does that mean you should pump the brakes? Not at all. Just make sure your warm-ups are thorough and your form is dialed in. After your workout, focus on recovery—stretching, mobility work, or even a quick massage session can go a long way in keeping your body feeling great.

Luteal Phase (Days 17–28): And now we come full circle—welcome to the luteal phase, where progesterone takes the wheel. As this hormone climbs, you may notice energy levels dipping and your body feeling, well, less motivated to crush those high-intensity sessions. That’s okay! This is the time to back of the intensity in your training a smidge and pivot towards more lighter, recovery-based activities like yoga, mobility work, or low-impact workouts.

Listen to your body here. If pushing through feels like a grind, it’s better to dial it back than risk overtraining or burnout. This phase can also bring on the cravings (hello, sweet tooth), so focus on nutrient-dense foods like whole grains, fruits, and veggies to keep energy stable. Staying hydrated and maintaining electrolyte balance can help with the oh-so-fun water retention that sometimes tags along.

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THE BOTTOM LINE TO YOUR CYCLES

Your cycle isn’t just something to “work around.” When you understand how it impacts your energy, performance, and recovery, you can align your training and nutrition to feel better while making consistent progress. Because let’s be real—honoring your body’s signals isn’t a setback; it’s the ultimate power move.

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BUILDING MUSCLE: WHAT YOU NEED TO KNOW

Women naturally build muscle at a slower pace than men due to lower testosterone levels, but this doesn’t mean you can’t achieve impressive strength and size gains. To succeed, you need to focus on progressive overload—gradually increasing the weight, reps, or sets in your workouts to consistently challenge your muscles.

Recovery is also critical. Female athletes may require slightly more recovery time between high-intensity sessions. Listening to your body and prioritizing rest days when needed can help prevent overtraining and support long-term progress.

Nutrition plays a vital role in building muscle as well. Adequate protein intake is non-negotiable—aim for 0.8 to 1.2 grams of protein per pound of bodyweight daily. This ensures your muscles have the fuel they need to repair and grow after training. Combine this with nutrient-dense carbs and healthy fats to round out your diet and support recovery.

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OPTIMIZING RECOVERY FOR PEAK PERFORMANCE

Recovery is more than just taking a day off—it’s about creating the conditions your body needs to repair and grow. Prioritize consistent, quality sleep, aiming for 7-9 hours each night. Sleep is when your body does its best work, repairing damaged tissues and preparing for the next day’s challenges.

Fueling your recovery is equally important. After intense workouts, replenish your glycogen stores with balanced meals that include protein, carbohydrates, and anti-inflammatory foods like leafy greens or omega-3-rich fish. Stress management is another overlooked piece of the puzzle—activities like yoga, meditation, or even just taking time to relax can help reduce cortisol levels and improve recovery.

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FINAL THOUGHTS

As a female athlete, understanding your body’s unique needs is the key to reaching your goals. By aligning your training with your hormonal cycle, focusing on recovery, and prioritizing smart nutrition, you can work with your physiology to achieve incredible results.

Your potential is limitless when you tune into what your body needs. It’s time to train smarter, recover better, and unleash your full power.

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