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During the Women’s World Cup, it was wonderful to watch the athletes. There has always been more research done on male athletes than on female athletes, but the
During the Women’s World Cup, it was wonderful to watch the athletes.
There has always been more research done on male athletes than on female athletes, but the gap is narrowing.
One thing we still don’t know enough about is the effect of the menstrual cycle on athletic performance.
Alisha Leman. Photo: Reuters.
The menstrual cycle is a complex cascade of events that normally lasts 28 days. The main female sex hormones, estrogen and progesterone, increase and decrease as the body goes through four phases, starting with menstruation, maturation and release of the egg (ovulation), preparation for pregnancy, and resumption of the cycle if the egg is not fertilized.
Fluctuations in female sex hormones are associated with changes in inflammation, metabolism, muscle activation, and body composition, which can affect athletic performance.
For example, inflammation decreases as the body prepares for ovulation, peaking at the time of ovulation. It then increases after ovulation and peaks during menstruation.
This peak coincides with lower perceived performance among many athletes.
The menstrual cycle can also lead to symptoms such as pain, cramps, weakness, lack of sleep and concentration, all of which reduce performance during training and competition.
For example, a study conducted among elite female soccer players found that more than 87% of players perceived decreased potency and increased fatigue during menstruationwhile over 66% felt it affected their reactions and recovery time.
Taking into account the approximate maximum length of a football player’s career (21 years) and the fertile life expectancy of a woman, this means that about 250 times in a woman’s football career, results can be compromised.
The trends observed among women football players accurately reflect the experience of other female athletes, with over 74% reporting negative effects, primarily in the first few days of menstruation.
For some, this can result in reduced participation in training, which can jeopardize skill development, fitness levels, and even their chances of being selected to compete.
But the menstrual cycle is complex and its impact can differ between athletes and athletes. Consequently, there is controversy as to whether the menstrual cycle affects athletic performance across the board. some studies show that the menstrual cycle does not affect certain measures of performance.. But these studies are few and far between and had several organizational limitations, including a small number of participants.
It is also important to note that most studies to date have excluded women using hormonal contraceptives, representing approximately 50% of athletes and 28% of football players. Usage hormonal contraceptives suppress natural hormonal fluctuations and replaces them with external synthetic versions of female sex hormones, which act differently on the athlete.
It is clear that the extent and severity of the effect of the menstrual cycle on athletic performance is highly variable and complex, and more research is needed. So now it makes sense to consider the influence of the menstrual cycle on an individual basis.
It is important for players to familiarize themselves with their own cycles in order to understand how they are constantly suffering, as well as to report any problems related to the menstrual cycle to support staff (doctors and coaches). This awareness can help you adjust your training and nutrition when needed.
For example, estrogen has a big impact on iron levels in women, for example, chronic estrogen deficiency is associated with iron deficiency. The state of iron can also be disturbed by blood loss during menstruation, depending on the severity and duration of bleeding.
Iron is essential for human function as it helps produce energy and transport oxygen throughout the body. In football, about 60% of elite female players are iron deficient, compared to less than 12% of their male counterparts. For a midfielder with poor iron, this can result in him covering less distance at lower speeds.
Therefore, it is important that qualified professionals regularly monitor iron levels in athletes. Correcting the deficiency through diet, iron supplementation or iron transfusion ensures that athletic performance during training and competition is not compromised.
Female athletes’ individual training loads can also be strategically tailored to severe menstrual symptoms.
Football clubs around the world have been experimenting with this strategy ever since it became popular during the 2019 FIFA Women’s World Cup.
For team sports athletes such as soccer players, this can be a logistical challenge. It is not easy to track the menstrual cycles of more than 25 players at the same time and conduct training at a convenient time for everyone. Difficulties increase when practice and game days cannot be avoided.
But performance coaches must consider the needs of athletes and ensure they are prepared for competition while minimizing the risk of injury and menstrual discomfort. Coaches should also ensure that female athletes maintain adequate nutrition for both competition and menstruation.
For an athlete who reports severe menstrual symptoms during the first few days of her period (such as increased pain and weakness), this can lead to reduced training intensity, additional recovery days, and an anti-inflammatory diet that also helps restore iron levels (increased intake of nuts, seeds, berries, lean red meat, high-fiber foods, and omega-3s).
And it’s important to note that some athletes may experience menstrual problems during phases other than menstruation. Therefore, training and nutrition should be flexible and individualized throughout the cycle.
By using this approach, female athletes can mitigate the impact of the menstrual cycle on their performance, giving them the best opportunity to achieve their athletic potential and success during competition.
By conversation. Scholars from the University of Canberra: Sarah Chica-Latorre (Ph.D. and Research Fellow); Miguel Penghelli (Ph.D.) and Michelle Minehan (Senior Professor of Nutrition and Dietetics).
Source: Aristegui Noticias
As an experienced journalist and author, Mary has been reporting on the latest news and trends for over 5 years. With a passion for uncovering the stories behind the headlines, Mary has earned a reputation as a trusted voice in the world of journalism. Her writing style is insightful, engaging and thought-provoking, as she takes a deep dive into the most pressing issues of our time.
