How Menstruation Affects Athletic Performance: Myths and Facts

We all know that there are physical and emotional changes during menstruation. There is no exception for female athletes. These changes can sometimes feel like a barrier to optimal performance. Some myths and misconceptions about menstruation in sports continue to persist until today, leaving women confused about how their period really affects their performance.

Thus, let’s dive in and debunk the myths that caused confusion!

1.    You Can't Perform Well on Your Period

One of the most common myths is that women can’t perform at their best during menstruation. While some women experience discomfort during their periods, this doesn’t mean performance automatically suffers. In fact, many female athletes continue to compete at the highest level, even during menstruation.

Fact: Menstruation itself doesn't necessarily lead to a decrease in performance. Proper rest, nutrition, and individualized training schedules can actually help to manage the symptoms of menstruation, allowing athletes to perform well.

2.    You Should Avoid Intense Workouts During Your Period

Another myth suggests that women should skip intense workouts or limit physical activity during menstruation. This leads to a misconception that exercise might worsen period symptoms.

Fact: Exercise can actually help alleviate menstrual symptoms, such as cramps and mood swings. This is because physical activity releases endorphins, which are natural painkillers, and helps improve mood. Anyhow, every athlete should listen to their body, as intensity of workouts might need adjusting based on individual experiences.

3.    Menstrual Cycle Phases Don’t Impact Performance

Some believe that the menstrual cycle is irrelevant to athletic training and performance. However, this is far from the truth.

Fact: The menstrual cycle consists of several phases—follicular, ovulatory, luteal, and menstrual. Hormonal fluctuations in these phases can affect energy levels, endurance, and recovery. For example, during the follicular phase (starts on the first day of your period and lasts for 14 to 21 days.), estrogen levels rise, which can enhance endurance and recovery. Many athletes report feeling stronger and more energized during this phase. In contrast, during the luteal phase (begins around day 15 of a 28-day cycle and ends when you get your period), progesterone increases, leading to higher fatigue and potential for soreness or slower recovery. Being aware of these phases can help female athletes optimize their training schedule.

4.    Menstruation is a Weakness for Female Athletes

This is one of the most damaging myths, suggesting that menstruation somehow makes women less capable than their male counterparts.

Fact: Female athletes consistently prove this myth wrong. While it’s true that hormonal changes can influence performance, proper period tracking and management can turn menstruation into an advantage.  

 

Conclusion

Menstruation is not a barrier for women in sports. With the right understanding and management of their menstrual cycle, female athletes can continue to excel in their training and competitions!