Contents:
Differences in body structure and metabolic physiology
Follicular phase - Perfect for women's strength training
Ovulation - Best time for women and muscle building
Luteal phase - Better to take it easy
Cycle-based training - Resources
Okay, wow! We have already dealt with all kinds of gender gaps, whether in research, social justice, pay, etc. What we were not yet aware of is the difference between male and female individuals and their physiology in relation to sports activity.
Cycle-based training - Why does it make sense?
Cycle-based training is a very interesting approach, especially for female athletes. Because during the course of the cycle, the metabolism and the utilization of the macronutrients carbohydrates, protein, and fat also change due to the hormonal differences in the individual cycle phases. Generally, this utilization already differs between the sexes: female individuals tend to draw energy from the oxidation of fats during prolonged exercise, while male individuals utilize more carbohydrates and proteins. While these processes hardly change in men, the exact utilization in menstruating individuals depends on the cycle phase.
But it is not only the metabolism and the effect of sex hormones that make cycle-based training very relevant. Physical and physiological differences must also be considered during training. As a layperson, you can very quickly lose track here.
Differences in body structure and metabolic physiology
Fortunately, Frances Elisa Weber has summarized this very clearly for us in her book “Eine Frage der Phase” [1], and we are amazed. Because there really is quite a lot to consider when using training equipment, performing exercises, the nature of sports accessories, and also the type of training.
- Female individuals are on average lighter and smaller and have a 6-11% higher body fat percentage, a different body fat distribution, and a lower proportion of muscle mass than male individuals.
- Female individuals generally have a wider pelvis, shorter legs, a larger ratio of leg to body weight, as well as a larger carrying angle between the upper arm and the torso.
- Due to the wide pelvis, the thighs stand at an angle. This, in turn, makes the angle in which the thigh muscles and the patellar tendon stand relative to each other larger. The kneecap is thus pulled further outward, which poses a higher risk of injury.
- Due to their anatomy and physiology, female individuals have a higher risk of cruciate ligament injuries as well as a higher risk of injuries to the shoulders and ankle joint. The cause is more elastic ligaments as well as overactive muscles that stabilize less effectively.
- Female individuals have a smaller heart, so less blood is pumped per heartbeat. In addition, the lung capacity is smaller. As a result, female individuals have a higher oxygen requirement at the same level of exertion, and oxygen utilization may be less efficient during high-intensity activities.
- Female individuals have 15% less hemoglobin, the blood pigment responsible for transporting oxygen. They therefore have less oxygen available during endurance training. However, they have more Type 1 muscle fibers, which contract more slowly but have more endurance.
- Female sex hormones influence the metabolism. For example, female athletes are out of breath more quickly in the luteal phase because progesterone promotes faster and deeper breathing.[1]
Why is this information important to me? Because some of these factors change during the course of the cycle due to hormonal fluctuations, and you can and should optimize your training accordingly. This way, you can improve your performance and reduce the risk of injury.
Cycle-based training - How it works
Each cycle phase has its own specific nutritional and exercise needs. If you exercise regularly, you may have already noticed that your training is not always equally easy for you.
Exercise during your period - really?
Exercise during menstruation does not sound very appealing to you? That is completely okay! Because if it stresses you out, then it is not a good idea to force yourself. In principle, your body is capable, because the hormones estrogen and progesterone are low at the beginning of the cycle. However, prostaglandins are released shortly before menstruation. These are responsible for the shedding of the uterine lining, but can also lead to lower abdominal pain - especially if the effect is amplified by stress. So listen carefully to your body and, if necessary, take it easy or give yourself a break. You are not alone in this either; surveys have shown that many female athletes feel less capable during menstruation and therefore even refrain from participating in competitions [2]. If you do not want to or cannot completely refrain, light training sessions during menstruation such as light jogging, stretching, or yoga are well suited.
Follicular phase - Perfect for women's strength training
So exercise during your period is okay, then it can only be even better during the follicular phase, right? Absolutely. Because estrogen plays the main role in the follicular phase and is a real power booster. Estrogen increases protein synthesis and reduces protein breakdown. That is why the follicular phase is ideal for muscle building in women. Other features: highest strength values of the cycle and less muscle soreness. So during the follicular phase, you can increase the intensity in your strength training, dare more repetitions, and only need short breaks in between. Because estrogen improves regeneration and endurance. This also has an effect on endurance training, where you can complete longer sessions at a higher pace. Since carbohydrate metabolism is increased during the follicular phase, carbohydrates are an excellent energy source during the first phase of the cycle. Especially with HIIT, you can look forward to intense, powerful sessions with shorter recovery phases with a good carbohydrate supply. Ideally, you should therefore consume carbohydrates before training and treat yourself to a combination of carbohydrates and protein shortly after training. By the way, concentration ability is increased in the follicular phase. So it is a good idea to also include coordination sessions to improve your technique and try out new techniques.
Yoga ensures sufficient recovery and promotes your mobility.
Ovulation - Best time for women and muscle building
Before ovulation, estrogen reaches its peak levels; this phase is the best time for women to build muscle. Motivation and energy are now at their highest for many menstruating individuals, which you may also notice in other areas. In sports, intense sessions are now an option, as long as you include sufficient recovery phases. But be careful: the risk of injury increases around ovulation. A good warm-up is particularly important now, and you should better refrain from completely new and complex exercises. Special exercises for injury prevention for your muscles and joints are better suited [3].
Luteal phase - Better to take it easy?
In the luteal phase, progesterone takes over. This has various effects on your metabolism. Among other things, the blood volume decreases due to the progesterone effect. As a result, the overall oxygen supply is impaired, blood pressure decreases, and you become exhausted more quickly. In addition, fat metabolism is improved in the luteal phase, while carbohydrate metabolism is dialed down. For this reason, your go-to energy supplier during the second phase of the cycle is fat. This has an effect on your training, because you will notice that very intense strength exercises do not work well, since carbohydrates are preferred here. It is more difficult to build strength in the luteal phase, at the same time your body needs longer recovery times. Instead, you can dedicate yourself particularly to the correct execution of your exercises and efficient recovery in the luteal phase. Also keep in mind that you should put less strain on your pelvic floor, which becomes softer in the luteal phase.
While fat is less useful during strength training, it is a very good energy source during endurance training. Therefore, you can plan longer endurance sessions in the luteal phase. But be mindful and careful here too: In the luteal phase, and especially if you suffer from PMS, your posture control, sense of balance, and fine motor skills deteriorate. This can increase the risk of injury [4].
In combination with a deteriorated mental state, this can really ruin the joy of training and competitions in the luteal phase - this too is shown by surveys [5].
Speaking of women and muscle building
The anabolic window, i.e., the period after training in which the body is particularly receptive to nutrients, is shorter in women. So if muscle building or recovery is particularly interesting to you, you should make sure to consume your post-workout meal already 15-30 minutes after training.
Cycle-based training - absolutely makes sense!
Sports during your period, strength training for women, competitions with PMS—you see, there really is something to it. If you have previously felt that your performance isn't always consistent, hopefully this article will provide the scientific basis for your gut feeling. Physiological differences between the sexes are taken increasingly seriously in training today. Nevertheless, there is still a rather thin evidence base and few specialized guidelines for menstruating athletes. If you are a professional or competitive athlete, it therefore makes perfect sense to sit down with experts who understand your training and nutrition needs in the different phases of your cycle.
Experts in cycle-based training—resources
One resource for trainers who want to take a closer look at the menstrual cycle so they can more confidently manage the health of their clients is FEMNETIC, Germany's first academy for cycle-based training and nutrition. As a pioneer, FEMNETIC offers both educational programs for private individuals and state-certified and award-winning training for trainers and coaches in the fields of fitness, health, and nutrition.
