Top Tips for Training Around Your Cycle
Some might say a controversial subject; why should we, as females, train or be treated any differently to men? We are strong, independent women! And I couldn't agree more, however where I disagree is that even if we don't want to admit it; we are built and function in a totally different way to men which means our diet and training should be adjusted accordingly.
So how do we differ? Other than the obvious, other differences include (on average) that we:
♀ Are lighter than men
♀ Have less lean body mass
♀ Have more body fat
♀ Carry our fat differently (generally more lower fat)
♀ Utilise macros differently both at rest and during exercise
♀ Have wider hips
♀ Tend to be more flexible (I'll eliminate myself from this one )
♀ And of course we have a menstrual cycle which means whereas our hormones cycle over the course of a month - mens stay relatively stable).
But there are still a lot of similarities including almost identical bones (though not as dense), almost identical muscles (though not as large), and almost identical organs (again albeit the obvious and not as large). To be a women hey?! So what does that mean for us in relation to training and nutrition?
It's a big question and one that certainly can't be answered in one post (there are books written on this very subject - 'The Women's Book' by @mcdonaldlyle being my favourite and where a lot of my info comes from).
But there are certainly things as females we need to be aware of and educate ourselves around. A very broad overview (based on a normal 28 day cycle) would include:
During The Follicular Phase (before ovulation), we:
Have a higher tolerance for pain
Recover quicker
Increased insulin sensitivity (more carb tolerant)
Which Means:
It it the ideal environment for muscle growth, higher intensity interval training and to some extent less prone to injury
During the Luteal Phase (after ovulation):
Our body shifts to a lower glycogen use and higher fat storage
Our will power is lower and cravings are higher
Longer to recover
Everything feels harder!
Which means:
It is ideal to pull back on training, go lighter, slow down and focus on endurance over intensity,
And for anyone who was unsure - in a normal cycle Day 1 is the first day of your period - and day 15 would be around ovulation.
So my advice?
One: Stop comparing yourself to your partner, brother or friend in terms of what 'they can eat' or 'the results they get' when they train - we are totally different creatures!
And Two: Start to learn your cycle and what works for you. As I said above these are averages and your cycle and responses will be different - but one thing that is guaranteed is they will be there.
If you are a normal cycling female (NOT on hormonal birth control) you WILL have hormonal changes and YOUR body will change and adapt accordingly. Learn about yours and your body and mind will be much better off for it in the long run.
Happy Training!