Studies have consistently reported that female athletes perceive their sport performance as worse during pre-menstruation and menstruation than other phases. Physical menstruation symptoms, like abdominal cramps and bloating, can impair sport performance as female athletes have to deal with high levels of pain when they train. Not only this, but mood swings and depression are commonly experienced in the week before menstruation. Such negative moods can cause muscle tension, making you feel low on energy much sooner into exercising during pre-menstruation than in other phases. Not only this, but these psychological symptoms can manifest as negative thoughts about your own abilities, making you feel less capable and confident.
No matter what sport you do, if you have a period and feel like you sometimes perform badly for “no reason”, it’s worth considering the menstrual phase you are in. It can be very validating to realise the reason why you are having an off day. Once you have recognised this, you can exercise according to your body’s needs.
Early in your period, gentle exercise may be best to match lower energy levels, help to boost mood and alleviate cramps. Estrogen is involved in gaining muscle mass, so as estrogen levels rise towards the end of your period, you may feel strong in cardio and weight training. In the days surrounding ovulation, energy levels are high so you may have higher stamina than at other points in the month. Finally, in the week before your period exercise tolerance is likely to decline, whether this is due to abdominal cramps or low mood. In this phase, incorporating less intense exercise like walking, stretching and yoga can support your body without overloading it. Figuring out what works for you can make you feel your best no matter what menstrual phase you’re in– period!