Let's Maximize Your Training and Reduce Your Risk of Injury During T.O.M.

You know...T.O.M. Time of the month. The time of the month that ALL FEMALES JUST LOVE. Even their significant other hates this time as much as we do. Why? BECAUSE PMS.

If you're a dude and you are reading this, kudos for trying to learn more about us females. SOMETHING YOU WILL NEVER UNDERSTAND OR GO THROUGH. SO APPRECIATE IT.

Fun facts about the lovely monthly cycle:

1. The menstrual cycle has a huge influence on a female's metabolic state and training results.

2. The follicular phase is when women should focus on progress. It's characterized by a higher tolerance for pain and increasing levels of endurance.

3. Insulin sensitivity is higher during the follicular phase. Her body will be more prone to using carbs to fuel muscle gains.

4. During ovulation, high estrogen levels can make women more prone to injury.

5. During the luteal phase, the female body will rely more on fat as a fuel source.

Here’s a 101 on the menstrual cycle:

Day 0 – Day 14 (The Follicular Phase)

From the day you finish menstruating, to 14 days later is called the follicular phase. Your oestrogen increases, your progesterone is at normal levels, and your body temperature is average.

Day 14 (Ovulation)

Estrogen levels peak and progesterone levels starts to increase. Body temperature increases slightly.

Day 15 – Day 28 (The Luteal Phase)

Estrogen levels start to decline, progesterone increases, and your body temperature stays higher than your baseline.

What do the different stages of the menstrual cycle mean for training, nutrition and recovery?

Menstruation then follows to start things off all over again. ANNOYING.

Now let's talk about what you go through during each phase.

Just getting some coaching tips from the one and only 2x Olympian and 15x National Champion Oscar Chaplin.

The Follicular Phase:  Train Harder & Have Some More Carbs

When it comes to your workout sessions, the follicular phase – including the ovulation period – is when you should focus on progress.

This phase is characterized by a higher tolerance for pain, the highest maximum voluntary force generation capacity, as well as increasing levels of endurance. Your body will also be more prone to utilizing muscle glycogen to fuel exercise during this stage, making high-carb workout nutrition critical.

BECAUSE your insulin sensitivity levels will be higher during this phase, so focus on higher carb phases or refeeds during intense, carb-depleting workouts. Your body will be more prone to using those carbs to fuel muscle gains. YAS CARBS!

This study here states that our metabolic rate is at its lowest point the week before ovulation. So training hard and using strategic refeeds during the follicular phase could help offset metabolic slow-down.

FOR STRENGTH ATHLETES, A STUDY HERE and HERE SHOWED: A significantly higher (power 0.52) increase in Mdm after FT compared to LT, which is in line with the higher increase in Fmax after FT. Basically, this study demonstrated that follicular phase-based strength training induced a greater effect on muscle strength, muscle and type II fiber diameters, and nuclei-to-fibre ratio compared to luteal phase-based strength training in untrained and moderately trained women.

FOR ENDURANCE ATHLETES, A STUDY HERE SHOWED: The mid-luteal phase has a potential negative effect on prolonged exercise performance through elevated body temperature and potentially increased cardiovascular strain. Practical implications for female endurance athletes may be the adjustment of competition schedules to their menstrual cycle, especially in hot, humid conditions.

The Ovulation Phase:  Go for a PR!…with caution

During ovulation, your strength levels will still be high and you may notice the highest sheer force generation capacity during this phase. If you want to set a PR, now is the time to try. 

Take note, though, that you may also be at a higher risk of injury. As estrogen skyrockets to its highest point during this phase, it can impact collagen metabolism and also influence your neuromuscular control. It was noted in the American Journal of Sports Medicine that anterior cruciate ligament injury rates are four to eight times higher during this point in the cycle than in all other phases.

So train hard at this time, but be especially careful about using good technique and being mindful of fatigue build-up. Your metabolism will also be starting to climb at this point, so if you're feeling a little extra hungry, understand that this may very well be why. YOU KNOW. THOSE CHOCOLATE CRAVINGS. or whatever it may be for you. Consider adding a few more calories to your diet to fuel this increase, but get those calories from a balanced mix of proteins, carbs, and fats as your insulin sensitivity is starting to decline.

The Luteal Phase:  Back Off

Ever have workouts where it seems your body is just fighting you every step of the way? If so, chances are good it's happening during your luteal phase.

During the luteal phase, with your body temperature higher than normal, you'll experience higher cardiovascular strain and a decrease in time to exhaustion. In addition to this, you may be retaining excess water weight due to PMS, making it more uncomfortable to perform very intense sprint-like activities. OMG LIKE BLOATING. WHY. (at least it's temporary...)

Your body will also rely more heavily on fat as a fuel source during the luteal phase instead of muscle glycogen. Doing workouts that can utilize fat as fuel is a wise move.

This all points to utilizing lower-intensity cardio training (ha! cardio) coupled with moderate intensity strength work. For those suffering from very high fatigue and discomfort, yoga may be the route to go as studies suggest it may help lessen the severity and duration of PMS symptoms. Wow, being a female sucks during T.O.M.

Metabolically, your body will be at its peak during this time. You'll experience a greater thermic effect from food as your body will burn more calories digesting than it normally does…AKA YES. BUT one thing you want to watch out for in this phase, however, is your craving for high carbohydrate foods. Your serotonin production will be lower, and that can promote a poor mood and irritability. Your instinct will be to eat more carbs as they cause a rapid release of serotonin, instantly providing a mood boost and natural high. BUT CARBS ARE LIFE.

However, due to your insulin sensitivity now being at its lowest point and the fact you'll be lowering the intensity of your workouts due to your high fatigability, you need to keep your carb intake under control. Fine.

The Menstruation Phase:  Transition

Finally, as menstruation gets underway, you'll start feeling more like your normal self. THANK GOD IT’S OVER. PMS symptoms will subside, your body temperature will return to more normal levels, and your water retention will clear. This makes it a good time to begin transitioning back to more intense workouts as you move into the follicular phase and as you move back to the follicular phase, repeat.

Oh the joys of being a female. 

Happy Thoughts!

-C