Hormonal Cycle
2 articles
NutritionSeptember 24, 2026 · 11 MIN
Female Athlete Protein Needs Across the Menstrual Cycle
Female athletes require 15–25% more protein during the luteal phase (1.8–2.4 g/kg/day) compared to the follicular phase (1.4–1.8 g/kg/day) due to progesterone-driven increases in protein catabolism and amino acid oxidation. Cycle-phase protein periodization optimizes muscle repair and adaptation.
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HydrationSeptember 22, 2026 · 11 MIN
Female Athlete Hydration Periodization: Base Through Race Phase
Female athletes require hydration periodization that accounts for 15–20% sweat rate variation across menstrual cycle phases and training blocks. Adjusting fluid intake from 400–600 ml/hr in base phase to 700–1,000 ml/hr in peak and race phases prevents the performance decline caused by hormonal fluid shifts.
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