s1/e45 Running & Your Menstrual Cycle with Dr. Alyssa Olenick, PhD (@doclyssfitness)
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Episode Highlights
Cycle Phases
Understanding the phases of the menstrual cycle is crucial for optimizing training and nutrition. explains that the cycle begins with the follicular phase, characterized by low hormone levels, followed by the luteal phase where progesterone and estrogen rise. This hormonal fluctuation can affect training, with some individuals experiencing higher inflammation and altered hydration status during the luteal phase 1. emphasizes the importance of tracking one's cycle as a health indicator, rather than strictly dictating training schedules 2.
It's a tool in the toolbox of all the things we do. I think people want to just make it our Swiss army knife of fitness.
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Recognizing these phases allows for better adjustment of training intensity and nutrition to align with individual experiences.
Hormonal Effects
Hormonal fluctuations throughout the menstrual cycle significantly impact physical performance. notes that while estrogen can enhance muscular adaptations, progesterone may lead to increased muscle breakdown and altered energy metabolism 3. highlights the importance of understanding these changes, as they can influence training outcomes and overall well-being 4.
It's completely safe to exercise on your period, off your period, whenever it is. That is a normal part of being a person who has a uterus.
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By acknowledging these hormonal impacts, athletes can tailor their training and nutrition strategies to optimize performance and health.