Unfortunately, there is a hormone that does many of the things estrogen is accused of, and that is progesterone<\/strong>. Ironically, progesterone\u2019s catabolic effects seem to be partly the result of counteracting estrogen\u2019s positive effects. For example, estrogen promotes glucose uptake in type I muscle fibers and prevents protein catabolism. Progesterone cancels out both of these positive effects. Progesterone also seems to inhibit the female motor cortex, reducing the brain\u2019s ability to recruit muscles. Worst of all perhaps, progesterone can act as a testosterone antagonist, blocking testosterone from exerting its anabolic effects.<\/p>\n\n\n\n In short, estrogen seems to be beneficial for muscle growth, whereas progesterone seems to be bad news. The ratio between estrogen and progesterone thus influences the results of female training sessions.<\/em><\/p><\/blockquote><\/figure>\n\n\n\n Estrogen and progesterone concentrations fluctuate strongly during the menstrual cycle. From the start of menstrual bleeding to ovulation \u2013 the follicular phase \u2013 estrogen levels tend to be higher than progesterone levels. From ovulation to the start of the next menstruation \u2013 the luteal phase \u2013 progesterone levels tend to be higher than estrogen levels.<\/p>\n\n\n\n Testosterone levels also tend to be higher during the follicular phase than the luteal phase, though the variation isn\u2019t nearly as large as for estrogen and progesterone.<\/p>\n\n\n\n Based on these differences in hormone levels, we would expect training to be more effective for muscle growth during the follicular phase.<\/p>\n\n\n\n Research conducted in elite female soccer players found that over 87% of players perceived reduced power and increased fatigue during menstruation, while over 66% perceived their reaction time and recovery to be affected. Considering the approximate maximum career length of soccer players (21 years) and a woman\u2019s fertile life, that adds up to about 250 times throughout a woman\u2019s soccer career that performance may be compromised. Trends observed among female soccer players closely mirror the experiences of other female athletes, with over 74% reporting negative effects mainly during the first days of menstruation. For some, this may lead to reduced training participation, potentially compromising skill development, fitness levels, and even their chances of being selected for competition.<\/p>\n\n\n\n It\u2019s essential for players to familiarize themselves with their own cycles to understand how they\u2019re affected throughout and communicate any menstrual cycle-related issues to support staff (physicians and coaches). This awareness can guide adjustments in training and nutrition when required. For example, estrogen has an important influence on iron levels in females; chronic estrogen deficiency is linked to iron deficiency. Iron status can also be compromised by blood loss during menstruation, depending on the heaviness and duration of bleeding.<\/p>\n\n\n\n Iron is essential for human function, facilitating energy production and the transportation of oxygen around the body. In soccer, about 60% of elite female players present as iron deficient, compared to less than 12% of their male counterparts. For an iron-deficient midfielder, this might translate into covering less distance at lower speeds.<\/p>\n\n\n\n Therefore, it\u2019s important for female athletes to have their iron levels regularly checked by qualified practitioners. Addressing deficiencies through diet, supplementation, or iron transfusions will ensure athletic performance during training and competition is not compromised.<\/p>\n\n\n\n Individual athletes\u2019 training loads can also be strategically managed to accommodate severe menstrual symptoms.<\/p>\n\n\n\n The menstrual cycle consists of four main phases: menstruation, follicular phase, ovulation, and luteal phase. Each phase is characterized by specific hormonal changes that can influence an athlete\u2019s performance in different ways.<\/p>\n\n\n\n Football clubs around the world have been experimenting with this strategy since it gained popularity during the 2019 Women\u2019s FIFA World Cup. But how does it look in practice?<\/p>\n\n\n\n For team sport athletes, such as soccer players, this can be a demanding logistical task. It\u2019s not easy to track the menstrual cycles of more than 25 players concurrently and hold training sessions at convenient times for all of them. The complexities are heightened when training and game days cannot be avoided.<\/p>\n\n\n\n However, performance coaches must consider athletes\u2019 needs and ensure they\u2019re prepared for competition while minimizing the risk of injury and menstrual discomfort.<\/p>\n\n\n\n For example, Chelsea became the first club to tailor training to menstrual cycles. How did they do it?<\/p>\n\n\n\n The initiative has been driven by manager Emma Hayes, who felt that for too long female footballers had been treated as physically the same as their male counterparts and that specific allowances needed to be made for the impact of menstruation on performance. \u201cIt is fair to say, I am a female coach in an industry where women have always been treated like small men,\u201d she said. \u201cThe application of anything from rehab to strength and conditioning to tactical all come from the basis of what men do.<\/p>\n\n\n\n \u201cThe starting point is that we are women and, ultimately, we go through something very different to men on a monthly basis. And we have to have a better understanding of that because our education failed us at school; we didn\u2019t get taught about our reproduction systems. It comes from a place of wanting to know more about ourselves and understanding how we can improve our performance.\u201dEmma Hayes, Head Coach of Chelsea Women<\/em><\/p>\n<\/blockquote>\n\n\n\n So they have encouraged players to download the FitrWoman app. The app allows women to input information about their menstrual health and related symptoms, which can then be logged and monitored, and with the consent of the players, Chelsea\u2019s coaches access this information and tailor their training programs.<\/p>\n\n\n\n In the Croatian women\u2019s national football team, we are using the Ultrax app, which allows us to track and monitor the menstrual cycles of our players. It gives us information about their hormonal levels and recommendations on what we should pay attention to in training and recovery depending on which menstrual phases each of them is in.<\/p>\n\n\n\n Every athlete is different, so it\u2019s impossible to come up with a “one plan fits all” approach.<\/p>\n\n\n\n But after collecting information about my female athlete and knowing which phase she is in, along with understanding her symptoms, it’s time to adapt individual work.<\/p>\n\n\n\n Here\u2019s just one example:<\/p>\n\n\n\n During menstruation, when energy levels may be lower, I focus on low-impact activities such as light cardio, breathing exercises, pelvic muscle relaxation, mobility, stability, and short isometric exercises. For example: a warm-up on the bicycle, pelvic muscle relaxation, a whole-body mobility session, variations of dead bugs, single-leg glute bridges, bird dogs, single-leg balance, wall sits, iso lunges, etc. Then, I would end with light jogging, breathing exercises, and stretching.<\/p>\n\n\n\n As the follicular phase begins, I start increasing the intensity and volume of workouts to improve endurance, including longer isometric contractions, and gradually introduce weights.<\/p>\n\n\n\n Ovulation is the peak of the menstrual cycle, so I focus on gym sessions working on eccentric and concentric contractions with heavy weights. Also, in this phase, I work on developing speed and power.<\/p>\n\n\n\n Finally, during the luteal phase, I prioritize recovery and incorporate exercises similar to those mentioned in the first phase – menstruation. It depends on the symptoms that the athlete experiences during her PMS.<\/p>\n\n\n\n As you can see, one menstrual cycle can be similar to a microcycle with one game in a week. It appears as if we start with recuperation, then work on endurance, strength, power, and speed before it’s time for the next match.<\/p>\n<\/blockquote>\n\n\n\n Let’s not get confused; I wrote this example for individual work that is in addition to team training. Let’s not forget that coordinating teamwork considering the different menstrual cycles of 25 or more players can be challenging.<\/p>\n\n\n\n So I want to mention once again, every athlete is different, but developing individual player performance ensures you\u2019ll always do your best. Sports data analytics and dashboard planners make it possible to look for potential overload risks and other tendencies that could impact sports performance.<\/p>\n\n\n\nHormonal Changes During the Menstrual Cycle<\/h2>\n\n\n\n
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The Impact of the Menstrual Cycle on Female Athletes’ Performance<\/h2>\n\n\n\n
How to Support Athletic Performance at All Cycle Stages<\/h2>\n\n\n\n
The Four Main Phases of the Menstrual Cycle<\/h2>\n\n\n\n
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What About Team Sports?<\/h2>\n\n\n\n
Chelsea Made It!<\/h2>\n\n\n\n
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How I Do It<\/h2>\n\n\n\n
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To Summarize:<\/h2>\n\n\n\n
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Referencias<\/h2>\n\n\n\n