love yourself by working with your periods
LADIES: Did you know that there are certain times of the month when you can optimise your
training plus nutrition according to your monthly cycle AKA your period? That's right! You can maximise your training and your results by working your training around your monthly cycles. This means working at different intensities with differing modalities at certain times of the month, and tapering back on your training at other times of the month.
NB: This information is designed for eumenorrhoeic women, that is women who have regular periods, and are not on the birth control pill.
I will delve into this further later BUT...Did you know that the birth control pill has many dangerous long term side effects? These are:
Increased risk of cervical and breast cancers, heart attacks, strokes, migraines, high blood pressure, migraines, gall bladder disease, infertility, decreased bone density, yeast over growth and infection , increased risk of blood clotting? If you are on the birth control pill please study the dangers, Doctors tend to hand out these pills like they are handing out sweets to kids in a candy store and women tend to have all trust in the Drs decisions so often overlook the diar consequences of taking these pills.
INTRODUCTION
Each month, your reproductive system repeats a regular pattern of events (your cycle, or your menstrual cycle), all controlled by hormones. Specific hormones such as progesterone and estrogen are dominant at particular phases within your cycle and each illicit different responses to fuel storage (e.g. carbohydrates, fats and to a lesser extent protein) and your exercise training via tight regulation of cortisol and insulin response mechanisms within your body. These hormones also regulate body temperature, fluid retention and psychological changes plus can increase your injury risk (Lebrun et al, 2013) Sometimes these hormones can influence the effects of your training program via your physical fitness and macronutrieint, in that they can be catabolic (break down) or anabolic (build up). The differences within the females cycle reflect whole body substrate (CHO, FAT PROTEIN) utilisation when energy demands are changing so we can maintain a metabolic balance throughout our period (Meher and Taloposky, 2013)
If you are a woman who is interested in improving your health and fitness, reading this information is going to help you to place emphasis on finding a way to optimise our training and nutrition, with your monthly cycle in mind, in order to achieve maximum results from your training and nutrition program.
Why should we be treated differently to men? Well aside from the obvious, we are different. Our hormones work very differently to men. If you're a woman reading this, you probably can relate to the peaks and troughs in your energy levels that you might experience during your monthly cycle. For example, you may feel that there are different times of the month when your energy levels are so high you are bouncing around and can lift anything anywhere anytime, whilst there are other times when you feel simply zapped of energy and struggle to even get up the stairs to go to the gym let alone complete your training session!
The crux of this information shows that we should be working with our monthly cycle rather than fighting against it. Instead we must learn to respect our period, therefore factor our hormone fluctuations within our training and nutrition plan, in order to optimally perform during training and sport.
Like with all other training and nutrition prescriptions, there are no cookie cutter solutions, in fact the research and mechanisms behind training , nutrition and menstruation are extremely complex. Therefore it is important to understand the basics of hormones and their effects on training and factor this in to your own typical monthly cycle patterns so you can tailor your own training and nutrition accordingly, so you get the best results. I would recommend that you take a journal of your monthly period in order to map out an effective personalised program for yourself with your coach.
In summary this article proposes that your performance during training and sport differs according to where you are in your monthly cycle: For example:
- When both oestrogen and progesterone concentrations are low (during menstruation),
- When oestrogen is elevated whilst progesterone is lower (during the late follicular phase),
- When oestrogen and progesterone are both elevated (during the luteal phase).
Let's dig a little deeper into the menstrual cycle to find more-
THE BASICS….. WHERE IT ALL BEGINS …THE BRAIN!
Your menstrual cycle all begins in the part of the brain known as the hypothalamus. The part of the brain which creates the link between the nervous and endocrine system, and acts as a homeostasis manager, so your body maintains a balance between your hormones. The hypothalamus is highly involved in pituitary gland function. Upon receiving signals from your nervous system it serves as a mediating response signaller by secreting neurohormones which in turn, release and inhibit particular hormones within the pituitary gland.
One of the main hormones of the pituitary is a hormone known as Gonadotropin-releasing hormone (GnRH). GnRH stimulates the anterior pituitary to release follicle stimulating hormone (FSH) and luteinizing hormone (LH), which work together to ensure normal functioning of the ovaries and testes.
One of the most important functions of the HPG axis is to regulate reproduction by controlling the uterine and ovarian cycles. In females, there is a positive feedback loop between estrogen and luteinizing hormone helping to prepare the follicle in the ovary and the uterus for ovulation and implantation. When the egg is released, the ovary begins to produce progesterone to inhibit the hypothalamus and the anterior pituitary thus stopping the estrogen-LH positive feedback loop. If conception occurs, the fetus will take over the secretion of progesterone; therefore the mother cannot ovulate again. If conception does not occur, decreasing excretion of progesterone will allow the hypothalamus to restart secretion of GnRH. These hormone levels also control the uterine (menstrual) cycle causing the proliferation phase in preparation for ovulation, the secretory phase after ovulation, and menstruation when conception does not occur
Each cycle can be divided into three phases based on events in the ovary (ovarian cycle) or in the uterus (uterine cycle).The ovarian cycle consists of the follicular phase, ovulation, and luteal phase whereas the uterine cycle is divided into menstruation, proliferative phase, and secretory phase. Both cycles are controlled by the endocrine system and the normal hormonal changes that occur can be interfered with using hormonal contraception to prevent reproduction.
YOUR MENSTRUAL CYCLE EXPLAINED:
The menstrual cycle is defined as the time from the first day of a woman’s period to the first
day of her next period the usual time can be 21 days and expand to 35 days. Here are the basics of the menstrual cycle phases:
1. FOLLICULAR (Pre-ovulatory) PHASE
1. Menstruation
The menstrual phase is a woman’s monthly bleeding, commonly referred to as your period and signals the early follicular phase. Day one of the menstrual phase is day one of your period and is the first day of your menstrual cycle. This menstrual blood (also known as menses) is shed from the lining of your uterus (known as the endometrium). Menstrual blood is shed from the uterus through the cervix, vagina and out through the vaginal opening.. A period usually lasts about three to seven days. The normal amount of menstrual flow for your entire period is about a quarter of a cup.
Training plus nutrition during your menstrual phase
- Both estrogen and progesterone concentrations are at an all time low
- High skilled movements and drills to be minimised
During the menstruation phase, your estrogen and progesterone concentrations are low (Jonge et al, 2001). Due to the hormone low, your coordination and balance (proprioception) can often be hindered therefore you should include low skilled movements into your training routine. Due to a low estrogen environment, there appears also to be a decreased capacity for storage of glycogen within the muscle (Sung et al 2014) which may make strength training and endurance type training feel more challenging, although this can be augmented with a higher carbohydrate eating regime so performance during ultra marathon based events for example, are not hindered. Jonge et al (2001) also found that body weight is at its highest during the first day of menstruation but then markedly drops off after this. Important to note inter-personal differences, meaning that whilst some women report huge differences to performance during this time, others report little or no differences at all during their menses. This is why keeping a journal for a month or two is important to track your own fluctuations and adapt accordingly. My advice is that you should tailor your training to how you are feeling. If you are feeling energetic then go ahead and have a great training session otherwise if you are feeling sluggish keep moving but lesser the intensity of your training. The good news is that negative symptoms do or should drop off quite quickly during your menstruation phase, so you should bounce back to your normal training routine in no time.
2. Proliferation
During this phase, the hormone oestrogen (estradiol) causes the lining of the uterus to grow,
or proliferate. This lining, called the endometrium starts to develop to receive a fertilized egg should you become pregnant. The increase of another hormone, called the follicle-stimulating hormone (FSH), in turn stimulates the growth of ovarian follicles. Each follicle contains an egg. By late in the follicular phase of the menstrual cycle, only a single follicle will remain active.
The lining of your uterus begins to thicken in response to this increase in estrogen. Estrogen levels rise dramatically during the days before ovulation and peak about one day before ovulation. The surge in estrogen triggers a spike in yet another hormone – the luteinizing hormone, or LH. Ovulation occurs as this increase in LH causes the follicle to rupture and release an egg.
The proliferation phase (MID-LATE FOLLICULAR) and it's effects training
- Estrogen is elevated whilst progesterone is lower (during the late follicular phase)
- Perfect opportunity to ramp up your training: Your body is super responsive to higher intensity strength and power training sessions
- You respond the best to longer duration endurance exercise
- You have an increased capacity to metabolise CHO for increase performance in the cardiovascular and resistance training modalities.
Research suggests that the mid follicular phase of a woman's cycle is where you may achieve your personal best in performance due to the lower levels of progesterone and higher levels of estrogen (Nakamura, 2011). The woman's body is super responsive to higher intensity training during this time within both the cardiovascular and resistance training modalities. Remembering that the estrogen dominance within this phase allows for prevention of protein breakdown (catabolism) especially important for muscle building and strength gains. Due to the glucose availability and protein the sparing mechanism, which is promoted by high estrogen levels in this phase, means that women are able to back up and train harder intensities whilst also having the added bonus of being able to metabolise (burn) fat whilst being able to preserve and build lean tissue (muscle) during this time (Sung et al 2014)
Sung et al (2014) found that strength training within the follicular phase vs luteal phase was more effective in non oral contraceptive users. Subjects results were compared in the follicular phase and the luteal phase for strength. The results showed a significantly pronounced effect on muscle strength, on muscle diameter and on of fiber type ΙΙ in the Follicular Phase compared to the Luteal phase.
When comparing different rep ranges in women during the early follicular phase Kremer et al (1995) found that The most dramatic increases above resting concentrations were observed with a protocol involving repletion ranges of 10 versus 5 reps, and this created elevated growth hormone and cortisol increases versus the lower rep range.
CARDIOVASCULAR AND ENDURANCE TRAINING
Considering the estrogen high during this phase and acknowledging the important actions on the cardiovascular system (i.e protective mechanisms), could offer reasons to maximise your endurance performance within this phase of your menstrual cycle. For example, oestrogen has been shown to offer protection against atherosclerosis by decreasing total cholesterol and the more harmful cholesterol's such as LDL whilst increasing the good form of cholesterol's HDL's. This hormone has also been shown to enhance the vasodilatation or the conarory arteries and peripheral beds, which suggests that cardiac function and endurance performance can be enhanced especially so (in theory) during the peak of this hormone within the monthly cycle.(Lebrun et al, 2013)
2. OVULATION PHASE
Ovulation signals the cross over between the follicular phase and luteal phase within your cycle. The start of your luteal phase is signaled by the end of ovulation. Ovulation is what happens when a mature egg (ovum) is released from your ovarian follicle to the nearest fallopian tube during your menstrual cycle. Sometimes two of these eggs can mature in a month.
The increase in LH triggers ovulation. The egg then travels into the uterus. If you have regular 28-day menstrual cycles, ovulation usually occurs on day 14. However, most women have different menstrual cycle lengths. In general, ovulation occurs 11 to 16 days before your upcoming period.
Ovulation occurs when one of the ovaries releases a mature egg. The egg travels out of the ovary, into the nearest fallopian tube and into your uterus. As the egg moves down the fallopian tube over several days, the lining of the uterus continues to grow thicker and thicker.
It takes about three to four days for the egg to travel toward the uterus. If fertilization is to occur, it must happen within 24 hours of ovulation or the egg degenerates.
It takes about three to four days for the egg to travel toward the uterus. If fertilization is to occur, it must happen within 24 hours of ovulation or the egg degenerates. After ovulation, the luteal phase begins.
During ovulation the pituitary gland releases Lutenizing Hormone which makes the follicle bulge and rupture which is a mechanism allowing for an egg to be released. Interesting to note that, Testosterone levels peak during the middle phase of the menstrual cycle (ovulation) whilst estrogen levels drop. Some believe this may be an inbuilt stimulus to increased sexual activity in women close to ovulation and therefore nature’s way of enhancing sexual activity close to ovulation, thus, increasing the likelihood of conception.
Ovulation phase and training plus nutritional considerations
- Greater injury Risk
- Testosterone Levels peak which also peaks performance
- Increased capacity for Glucagen storage
- Include Short Duration High intensity Exercise Training
Ever felt clumsy in the middle of your cycle? There is plenty of research available which shows that exercising within the ovulation phase places an increased risk on tendons and ligaments in comparison to other phases within the menstrual cycle. For example, Wojty's et al study (2002) showed that women had a significantly greater than expected percentage of anterior cruciate ligament injuries during midcycle (ovulatory phase) and a less than expected percentage of those injuries during the luteal phase of the menstrual cycle. In the first part of ovulation there is a peak of estrogen (estradiol). Since estrogen promotes glucose availability and uptake into type I muscle fibres providing the fuel of choice would be healthy carbohydrates and exercise choice would be short duration. Significant correlations between different force parameters and the accumulation of estradiol have also been found in eumenorrhoeic females subjects. This means that as estradiol rises so does force muscular production, we might assume this would allow women to train harder within this phase. Sarwar et al (1995) studied the effect of the different phases of the menstrual cycle on skeletal muscle strength, contractile properties and fatiguability was investigated in ten young, healthy females. within different stages within their menstrual cycle and compared this to the OC users. In the women not taking the OC, the testers found that there was a significant increase of about 11% in quadriceps and handgrip strength at mid-cycle compared with both the follicular and luteal phases, also there was an increase in fatigabiility at ovulation. The authors concluded that the changes in muscle function at mid-cycle may be due to the increase in estrogen that occurs prior to ovulation. Other researchers have also postulated that the peak in testosterone release during the female menstrual cycle, may positively correlates to athletic performance in females, above that of males. Dent et al (2012) propose that the non-genomic action of testosterone is enhanced during increases in exposure to testosterone and it’s acute action, due to the natural fluctuation in circulating testosterone levels during menstruation specifically ovulation when testosterone levels come into a peak. This proposed non geomic effect is shown to have a direct acute effect of calcium dependant components which influence the contractile process within the muscle. Due to the enhancement of contractile ability of the muscle, this, in turn may be the reason for that females have the ability to produce an explosive power peak during athletic performance during ovulation.
LUTEAL (Post-Ovulatory) PHASE
After ovulation, the follicle becomes a hormone-producing structure called the corpus luteum. The cells of the corpus luteum produce estrogen and large amounts of progesterone, with the latter hormone stimulating the uterine lining development in preparation for implantation of a fertilized egg. If you don’t become pregnant, the corpus luteum degenerates about two weeks after ovulation. Because of this, progesterone levels drop and the stimulation for the lining is lost. This causes the lining to shed as a new menstrual cycle starts.
The loss of the corpus luteum can be prevented by fertilization of the egg. If you become pregnant during your period, fertilization will occur within 24 hours of ovulation. About five days after fertilization, the fertilized egg enters your uterus and becomes embedded in the lining. With implantation, cells that will eventually become the placenta begin to produce the “pregnancy hormone” or human chorionic gonadotropin (HCG). It interrupts your menstrual cycle by providing continual stimulation of the corpus luteum to produce progesterone. This prevents the loss of your lining.
During this phase of the menstrual cycle, if you become pregnant, the egg moves into your uterus and attaches to the lining. If you are not pregnant, the lining of the uterus is shed through the vaginal opening. Then, a new menstrual cycle begins.
The luteal phase and training plus nutrition considerations
- Oestrogen and progesterone are both elevated (during the luteal phase).
- Higher body temperatures are experienced
- Increased respiratory rate
- Disrupted sleep patterns = reduced performance
- Decreased CHO metabolism and increased FAT metabolism
- Progesterone likes to catabolise (break down) protein,
During the luteal phase studies have demonstrated that relatively active women had a greater capacity for anaerobic power plus fatigue resistance within this anaerobic realm was more prevalent in the luteal phase as opposed to the follicular phase (Masterton, 1999). Although there are opposing studies which show that VO2 max was only slightly lower during the luteal phase (Lebrun et al, 1995). Unfortunately, aside from fat
oxidation this is probably one of the few positive effects of the luteal phase. Whilst Estradiol has been shown to mediate changes in carbohydrate, protein and fat metabolism, Progesterone levels are higher in the luteal phase of a woman's cycle, which has an antagonistic effect of estrogen on the metabolism of carbohydrate, fat and protein (De jonge 2003). Zderi et al (2001) reported, total fat oxidation was greater, plasma lactate was lower during the Luteal phase compared to the follicular phase of a women cycle during moderately intense exercise. The authors associated the differences to circulating estradiol. What this suggests is that coaches might need to consider lighter cardiovascular training sessions vs intense training sessions which focus on fat metabolism during this phase in order to work positively with the woman's cycle. Also you may want to conder including gher levels of protien and lower levels of carbohydrate with your eating regime dueing your luteal phase in order to effectively work with your cycle during this phase. Higher recorded body temperatures during the luteal phase have been blamed for disruptive sleep patterns (Shechter and Boivin, 2010) which can certainly initiate a negative affect on performance during training and sports.
CARDIOVASCULAR/ ENDURANCE
Due the increased progesterone circulating in the body at this time within the monthly cycle, females are more susceptible to higher body temperatures, which definitely has been shown to have a negative effect on performance capacity for ultra endurance events, and has even more diar consequences in hot and humid climates. High levels of progesterone (naturally thermogenic) during the luteal phase not only contribute to the thermoregulation issue, they also stimulate the phrenic nerve. This nerve triggers diapragmn contraction and can result in an increased respiratory rate and potentially hyperventilation. In this case, the endurance athlete can blow off too much carbon dioxide, thus disrupt the normal balance of carbon dioxide and oxygen in the blood. Han (2012) investigated follicular phase-based (FT) vs. luteal phase-based (LT) endurance training in non-OC (birth pill) users. The tester did this by training one of the subjects legs in the first half of menstruation (follicular phase) comparing it to the other leg which they trained during the second phase of their cycle (luteal phase). There were no reported differences in although watt max and free testosterone was slightly higher in the follicular phase than the luteal phase.
POWER AND STRENGTH TRAINING
Masterton (1999) found that relatively active women demonstrated greater anaerobic capacity, produced greater peak power, and were less fatigued by the end of the exercise during the luteal phase than during the follicular phase within his study. This demonstrates that’s that luteal phase can positively effect athletic performances which focus on immediate energy supplies such as sprinting.
So what about the weights room? Pulling back on high intensity weight training and personal best lifts may improve strength in eumenorrhoeic athletes during the luteal phase. In a study in (1995) by Reis, et al. They compared female subjects through a regular training protocol versus a menstrual triggered training protocol. The "menstrual cycle triggered training" (MCTT) was characterised by training sessions which were carried out every second day in the follicular and about once per week during the luteal phase. In order to increase maximal strength (MS) the participants performed 3 sets with 12 reps each. Endogenous processes were controlled by measurements of body-temperature, control of the luteinizing-hormone peak, and by analysing serum hormone (estradiol, progesterone, testosterone, and cortisol) and sexual hormone binding globulin (SHBC) levels. The results of this study showed that although there was a wide inter-individual invariability there was a significant maximum strength improvement and adaptations within the menstrual triggered protocol which suggests that a exercise training protocol which considers a females menstruation cycle is more effective at producing overall strength than a regular training protocol. Also interesting to note that within the Menstrual Triggered training protocol the subjects under went 1 weight training protocol every second day in the follicular phase and just once a week in the luteal phase . This may give coaches some hints as to how to best structure their training protocol for their female clients with the menstrual cycle in mind..
SUMMARY
A females’ menstrual cycle should be a determinant for all coaches when constructing an effective periodisation program around their female clients.
The peaks and troughs of hormones within the cycle, affect the macronutrients which are favoured for usage in the follicular, ovulation and luteal phases, and therefore for any nutritional prescription, should factor in these massive influences in order to maximise performance.
Over all mid to late follicular phase is when the female athlete should focus more on progression and optimum performance in the cardiovascular and strength modalities this is due to the estrogen dominance in this phase. This estrogen dominance and progesterone suppression promotes carbohydrate as a favoured substrate, whilst sparing protein, plus insulin is more sensitive.This means women can train harder at higher intensities during this time. Independent of gene transcription, during ovulation testosterone peaks which has been shown to have a huge influence on explosive power in the female athlete. Lower estrogen concentrations and higher progesterone concentrations within the luteal phase effect cardio respiratory function, body temperature and increase fat metabolism. Therefore in the luteal phase it is advisable to program in more steady state endurance and moderate weight training sessions to account for these changes.
