“I’m going to be weak next week because I am on my period.” Over the years, as an athlete and a coach I have heard/read statements like this, a lot. Psychologically, this conclusive statement can powerfully change the way we approach training and may not be the most helpful narrative to tell yourself. Your previous experience is very important, but negative self-talk could have just as much of an effect on your performance as the physiological changes in the body…

Every individual menstrual cycle, for each woman can be different, making the effects of the menstrual cycle phases difficult to predict. However, we can control the thoughts we have and the narratives we tell ourselves, even if we can’t change the natural physiological changes our body goes through each month.

Misconceptions Around Periods and Sport Performance

Despite popular belief, there is no conclusive evidence in research on the effects of the menstrual cycle on sports performance. The media often says “The menstrual cycle does affect sporting performance” and “The menstrual Cycle does not affect sporting performance.” It is typical to find polarising messages like this on such a topic, it can be a way of attempting to draw simple conclusions from a complicated topic. However, as I learnt myself, it is not quite this simple…

Research reviews have highlighted a large variety in how the menstrual cycle has been tracked, and at what point of the menstrual cycle performance data has been collected from research participants. Meaning that studies are not able to be effectively compared for large conclusions to be drawn (McKnulty 2020, Blagrove 2021 & Carmicheal et al., 2021).  Therefore, as the legend Kirsty Sale (2020) brings to light, the first port of call is standardising how the menstrual cycle is tracked in the first place and then more research is needed! Which is a yay for me as I love this topic and have been enjoying researching it!

Practical Advice

Though this research is currently inconclusive and contradictory, a common conclusion that is discussed is to take an “Individual Approach” when managing the needs of the female athlete and their menstrual cycle. I hope to explore what this truly means over the coming years with my own research for my PhD. At this current time, I would use this term to describe finding what works best for you. 

Based on my current knowledge through my own research as well as my experience as an athlete and strength and conditioning coach these are my current recommendations for finding your individual approach.

Track Your Cycle

Note down the first day of your period, which is day 1 of your menstrual cycle. This can give you an idea of your cycle length and which phase of your cycle you are in, a typical cycle lasts between 21-35 days (Noordog & Jong, 2022 & Elliot-Sale et al., 2022). Complete this for 3-6 months, noting down any possible menstrual-related symptoms.

I have stolen this one from research, as a lot of conclusions advise individuals tracking their menstrual cycles (Elliot-Sale et al., 2020). Think of this as your own evidence bank of possible patterns, feelings, thoughts, and changes. Remember what happens in one cycle may not necessarily happen in every cycle, but it could be helpful information for you and your coach to use to make programming decisions.

Do Things That Make You Feel Good

Sometimes the first day of my period is the hardest, with painful bloating combined with stomach cramps and back pain… it can be quite the ride… then we attempt to squat and deadlift! The very thought of loading my spine with a belt can sound pretty awful. On days like this I focus on doing what helps me feel good to prepare for training -

• Chocolate, for the cravings.

• Ibuprofen Gel on my back.

• Heat Pad for my stomach.

• Menstrual Cup and Period Underwear for the possible leakage.

• Additional Warm-Up Exercises - Foam rolling, extra banded activation work, extra banded glute activation, and dead hangs completed prior to my normal warm-ups.

• Positive thoughts: Remind myself, why I love my sport and why I am there!

Note down some key things that make you feel good before training and do them.

Don't Write the Story Before It Happens

Ultimately, do your best with what you have on the day. I truly would recommend taking each day at a time and not telling yourself how you are going to feel before it happens. Some days it is much harder to be positive, especially when you simply want to rip your uterus out of your body! But remember you can always try your best on any given day. Whether that means taking the lower ranges or pushing to the higher ones just like any day, you work with what you have.

Caveat Statement: In addition to the practical advice, if you are concerned with any part of your menstrual cycle, menstrual symptoms etc please seek medical advice.

Competition Journal Entry - European Championships 2022

“My period came a week early! The day before the comp my IBS had flared up, my stomach was soooo blown up and my bodyweight spiked. Talk about being uncomfortable and trying to manage stress! Very luckily I came on my period the day of the comp which relieved some of the IBS pressure. Now came the mindset challenge… I was very proud that I did not let coming on my period bother me, I was going to smash it IN SPITE of it! I told myself I am a REAL WOMAN! I put my menstrual disc in and away I went!

Everything I had been reading about the menstrual cycle in that moment was irrelevant, whether being on your period, menstrual cycle phases and change in hormone rations effects muscular strength or not (touching on my PhD title there) did not matter. What mattered was the mindset I chose to adopt and how I was going to approach the competition. Use it as an excuse not to try? No that’s not my style. Or use it as fuel to pull together the best performance I can on the day?… Now that is me and that’s what I choose to do!”

References

Blagrove, R.C., Bruinvels, G. and Pedlar, C.R., 2020. Variations in strength-related measures during the menstrual cycle in eumenorrheic women: A systematic review and meta-analysis.  

Carmichael, M.A., Thomson, R.L., Moran, L.J. and Wycherley, T.P., 2021. The impact of menstrual cycle phase on athletes’ performance: a narrative review. International journal of environmental research and public health, 18(4), p.1667  

Elliott-Sale, K., Ross, E., Burden, R. and Hicks, K., 2020. The BASES expert statement on conducting and implementing female athlete-based research. The Sport and Exercise Scientist, (65), pp.6-7. 

Findlay, R.J., Macrae, E.H., Whyte, I.Y., Easton, C. and Forrest, L.J., 2020. How the menstrual cycle and menstruation affect sporting performance: experiences and perceptions of elite female rugby players. British journal of sports medicine, 54(18), pp.1108-1113 

McNulty, K.L., Elliott-Sale, K.J., Dolan, E., Swinton, P.A., Ansdell, P., Goodall, S., Thomas, K. and Hicks, K.M., 2020. The effects of menstrual cycle phase on exercise performance in eumenorrheic women: a systematic review and meta-analysis. Sports Medicine, 50, pp.1813-1827.

Noordhof, D.A., de Jonge, X.A.J., Hackney, A.C., de Koning, J.J. and Sandbakk, Ø., 2022. Sport-Science Research on Female Athletes: Dealing With the Paradox of Concurrent Increases in Quantity and Quality. International Journal of Sports Physiology and Performance, 17(7), pp.993-994.

Written by guest author Bobbie Butters.

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