Optimizing Menstrual Health
How Menstrual Cycles Impact Performance, Recovery, and Health
As active women, understanding the menstrual cycle can unlock better performance, recovery, and overall health. The phases of our menstrual cycles can guide fueling for improved performance while a consistent cycle serves as a vital sign of our fitness and health. Here we’ll provide an overview of your cycle and then provide 5 actionable insights about your cycle to help you thrive.
Understanding Your Menstrual Cycle
The menstrual cycle consists of the following phases:
Menstrual Phase (Period)
Follicular Phase
Ovulation Phase
Luteal Phase
Menstrual cycle diagram
This diagram of the menstrual cycle provides a visual of the phases. At a high level, day 1 of your cycle begins on the first day of your period and kicks off the follicular phase. This phase can be variable in length and lasts until ovulation which is the shortest phase ~24-48 hours. After ovulation, you enter the luteal phase which is a high hormone phase when progesterone levels rise and surpass estrogen. There is individual variation in both the length of your cycle and your own symptoms throughout, so tracking your cycle alongside symptoms can be really empowering to inform your performance and training.
Should you follow a menstrual cycle workout plan?
Despite the buzz around “cycle syncing workouts,” studies suggest women can perform just as well during any phase of their cycle. Additionally, there’s significant individual variation in how you feel at different stages of the menstrual cycle. The most important thing is to tune into your body’s unique signals rather than follow rigid, prescribed protocols.
Tuning into your own signals allows you to incorporate other factors that influence how you feel during a workout, including sleep, nutrition, and mood without underestimating your own performance for several weeks of the month.
Research also shows that psychological factors, such as how we perceive our cycle, can impact performance even more than physiological changes from our hormones. Therefore, focus more on a well-structured training program that allows your body to adapt while building toward your goals rather than a training program that prescribes what workouts you can do at phases of your cycle.
What could my irregular or missing periods mean?
It’s not normal to have an irregular or missing period, especially if you’re active. Missing periods (amenorrhea) or irregular periods are often signs of underfueling, overtraining or both. These can lead to short term consequences like:
Reduced ability to build lean muscle
Increased injury risk
Low mood
Low energy
Irritability
There are also long term risks, including fertility issues, bone loss, and cardiovascular problems. Despite what some say, missing or irregular periods are not “normal for athletes” or “a sign of fitness”. They’re signaling something is off, and prioritizing change can improve your short and long term health.
These issues are more common in women who underestimate their nutritional needs and/or who experience high levels of chronic stress. Sometimes the women who are extremely “health conscious” can fall into routines that lead to these health risks.
If you suspect you’re experiencing this issue, the good news is that a lot of these symptoms are reversible with lifestyle changes. It can be empowering to consult a healthcare professional who’s informed about this issue. For further information, there are resources below or look into topics regarding RED-S.
How can you fuel around your cycle?
The hormonal fluctuations during your cycle can impact your exercise metabolism and how you process heat, so here are some changes to consider during the luteal phase (the phase before your period starts):
Consider increasing your intake and particularly increasing carbs – this can help address cravings and also improve your performance
Consider drinking enough water with electrolytes as we’re more at risk for hyponatremia during this phase
Making these adjustments can help adapt alongside your physiological changes to improve performance and also mitigate irritability or strong cravings during this phase.
What to know as an active woman?
The saying goes, “Women are not just small men.” Our physiology is different, and generalized health and fitness advice often overlooks this reality. For example, extreme calorie deficits or high-intensity training without adequate recovery can lead to cycle irregularities or fatigue. Instead, focus on personalized approaches:
Track your cycle and identify patterns.
Adjust training and nutrition to support your hormonal health.
Feel empowered to reject advice that doesn’t align with your needs or energy levels.
While trends like intermittent fasting or high-protein, low-carb diets may work for some, they are typically not recommended for women because they’ve been shown to increase risk of hormonal imbalances. Additionally, women often need to pay closer attention to nutrient timing, ensuring they’re adequately fueled before and after workouts to support recovery and performance.
Additionally, many fitness apps or training plans don’t account for the hormonal fluctuations unique to women. Customizing your approach not only honors your physiology but also empowers you to adapt your nutrition and training to what makes you feel your best.
Personalized Support for Your Menstrual Health
At Morningside Acupuncture, we specialize in helping women optimize their health, performance, and recovery. From evidence-based acupuncture to personalized nutrition and fitness advice, we empower you to feel confident and strong at every phase of your cycle.
If you’re ready to take control of your health and performance, schedule a consultation today. Let us help you thrive by tailoring strategies to your unique menstrual cycle.
Over to you
If you liked this article, please share with friends and family who may want to learn more about optimizing menstrual health.
Allison Yamamoto
About the Author: Allison Yamamoto
Allison Yamamoto is a founder/CEO of Ally which is a program specialized in helping active women restore their hormonal health, rebuild trust with their bodies, and find freedom with food, exercise, and stress. After experiencing hormonal disruptions from overtraining and mismanaged fueling for years, Allison created Ally to help the >60% of women who exercise who also experience menstrual disturbances. She’s not only certified in nutrition and fitness, but also collaborated with clinical specialists in the space to develop the Ally Program that has helped women over the past several years.
To work with her or access some free resources, visit https://www.theallymethod.com/
Sources:
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https://bjsm.bmj.com/content/57/17/1073Solomon SJ, Kurzer MS, Calloway DH. Menstrual cycle and basal metabolic rate in women. Am J Clin Nutr. 1982 Oct;36(4):611-6. doi: 10.1093/ajcn/36.4.611. PMID: 7124662.
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https://pubmed.ncbi.nlm.nih.gov/22776870/Pivarnik JM, Marichal CJ, Spillman T, Morrow JR Jr. Menstrual cycle phase affects temperature regulation during endurance exercise. J Appl Physiol (1985). 1992 Feb;72(2):543-8. doi: 10.1152/jappl.1992.72.2.543. PMID: 1559930.
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