‘It must be her time of the month.’ By Tamara Walker (book a 1-2-1 with Tam here)

From the day it begins as a young girl and throughout womanhood, ‘that time of the month’ is often something we dread as a female. 

The menstrual cycle is a perfectly natural process in the body, one that can have an impact on our physical and mental health - but why the hush around it? Well, it’s because period stigma still exists in today’s sporting world, with many stereotypes and misconceptions. A 2021 Adidas survey revealed that as many as one in four girls stopped participating in sport during adolescence because of period-related issues (1). It can be an embarrassing and awkward topic but it’s time to normalise the conversation.

What is a menstrual cycle? 

On average, the menstrual cycle lasts 28 days, although it can vary from 21-35 days in length. Regulated by chemical signals known as hormones, the cycle prepares the female reproductive system for pregnancy by maturation of an egg. If pregnancy does not occur, the uterus sheds its lining, resulting in a menstrual bleeding that typically lasts between 3 and 7 days (2).

The menstrual cycle is controlled by the rise and fall of 4 major hormones: the follicle stimulating hormone (FSH), luteinising hormone (LH), estrogen and progesterone. These natural chemicals are released at four different points in your cycle to trigger different processes (3).

1.      Menstrual phase (day 1-5): When bleeding occurs.

2.     Follicular phase (day 1-13): The time leading up to egg release.

3.    Ovulation phase (day 14): Release of an egg from the ovary.

4.    Luteal phase (day 15-28): Period after egg release.

How are my periods different when taking the oral contraception pill? 

Your “period” on the contraceptive pill is actually called withdrawal bleeding. Withdrawal bleeding is usually lighter and slightly different than your ‘natural’ period you had before taking the pill. Some women experience only very light bleeding or don’t bleed at all during pill days (4). Your bleeding on the pill is likely to change over time and it is important to consult with a parent or doctor before taking a contraceptive pill to see if it is the right option for you.

Does the menstrual cycle affect sporting performance?

The menstrual cycle can have an impact on athletic performance, with its effects varying between athletes and sports. A 2022 study found that 65.6% of elite female athletes reported that their menstrual cycle influenced their performance, in both endurance and strength sports (5). Some of the research suggests a slight decline in performance during the early follicular phase and even more so in oral contraceptive users (6). However, this effect is usually minimal and unlikely to significantly affect most young female athletes. In fact, premenstrual syndrome (PMS) which includes symptoms like fatigue, mood swings, bloating, and cramps in the days or weeks before menstruation may be the driver of negative impacts to health, performance, and overall well-being (7). 

Would cycle syncing be beneficial? 

The idea behind syncing is that women may feel their best or perform optimally when they align their training and nutrition with the hormonal fluctuations occurring throughout the cycle (8). It is important to note that hormonal fluctuations are individual, and some women may not experience the distinct phase-to-phase changes that syncing suggests. Certain factors such as contraceptive use or medical conditions, may affect the menstrual cycle, making syncing less applicable. Realistically, as an athlete it may not be possible to achieve cycle syncing for training or competition. There is also no scientifically-backed evidence to support this idea.

5 easy ways to take control of your menstrual cycle:

·      Use a period tracker app: Track your period dates and menstrual cycle symptoms using apps such as ‘Flo’ to best predict when you are next due.

·      Create a period kit: Change tampons or pads every 3-4 hours - always pack an emergency supply in your bag and a change of underwear (period or cotton underwear for comfort).

·      Get better sleep: A good nights rest can help with fatigue, recovery and low mood.

·      Balanced diet and stay hydrated: Drinking enough fluids can help prevent dehydration, ease cramps, and reduce bloating. Iron-rich foods can replace iron lost during bleeding, but adding Vitamin C is important as it boosts iron absorption. Vitamin K may help lessen heavy bleeding and omega-3 fatty acids can help alleviate inflammation and cramps.

·      Seek support: Talk to your friends, family, coach or a trusted adult for help or guidance about your period or menstrual hygiene. 

How can Youth Sport Nutrition help?

If you want any help with designing a food-first meal plan, you can speak to our nutrition team today.

Youth Sport Nutrition products comprise of whole food ingredients that have been carefully selected to aid young athlete’s needs, taste great and add convenience to a busy schedules. The powdered formulas enable quick solubility in water or milk, to form a delicious nutrient packed shake that your youth athlete can enjoyed pre or post exercise- helping aid recovery and increase energy.

Youth Sport Nutrition always recommend to opt for whole foods first as the rule. Food powders such as NUTRI-TEEN shakes, and Oat energy bars are a nutritious way to top-up on high-quality nutrients to support parents of youth athletes faced with tight schedules. 

References

(1) BBC Sport. (2022, October 25) “Periods in sport: Female athletes back #SayPeriod campaign.” https://www.bbc.co.uk/sport/63371321

(2) Grieger, J. A., & Norman, R. J. (2020). Menstrual Cycle Length and Patterns in a Global Cohort of Women Using a Mobile Phone App: Retrospective Cohort Study. Journal of medical Internet research, 22(6), e17109. https://doi.org/10.2196/17109

(3) Rugvedh, P., Gundreddy, P., & Wandile, B. (2023). The Menstrual Cycle's Influence on Sleep Duration and Cardiovascular Health: A Comprehensive Review. Cureus, 15(10), e47292. https://doi.org/10.7759/cureus.47292

(4) Archer, D. F., Mansour, D., & Foidart, J. M. (2022). Bleeding Patterns of Oral Contraceptives with a Cyclic Dosing Regimen: An Overview. Journal of clinical medicine, 11(15), 4634. https://doi.org/10.3390/jcm11154634

(5) McNamara, A., Harris, R., & Minahan, C. (2022). 'That time of the month' … for the biggest event of your career! Perception of menstrual cycle on performance of Australian athletes training for the 2020 Olympic and Paralympic Games. BMJ open sport & exercise medicine, 8(2), e001300. https://doi.org/10.1136/bmjsem-2021-001300

(6) McNulty, K. L., Elliott-Sale, K. J., Dolan, E., Swinton, P. A., Ansdell, P., Goodall, S., Thomas, K., & Hicks, K. M. (2020). The Effects of Menstrual Cycle Phase on Exercise Performance in Eumenorrheic Women: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 50(10), 1813–1827. https://doi.org/10.1007/s40279-020-01319-3

(7) Modzelewski, S., Oracz, A., Żukow, X., Iłendo, K., Śledzikowka, Z., & Waszkiewicz, N. (2024). Premenstrual syndrome: new insights into etiology and review of treatment methods. Frontiers in psychiatry, 15, 1363875. https://doi.org/10.3389/fpsyt.2024.1363875

(8) Pfender EJ, Kuijpers KL, Wanzer CV, Bleakley A. Cycle Syncing and TikTok’s Digital Landscape: A Reasoned Action Elicitation Through a Critical Feminist Lens. Qualitative Health Research. 2024;0(0). doi:10.1177/10497323241297683