Menstrual Cycle
5 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.
HydrationSeptember 19, 2026 · 11 MIN
Sweat Rate Variability in Female Athletes: Cycle-Phase Hydration Adjustments
Sweat rate, core temperature, and sodium losses vary measurably across the menstrual cycle. During the luteal phase, the thermoregulatory set point rises by 0.3–0.5°C and sweat onset is delayed by 10–15 minutes, requiring adjusted hydration targets. Cycle-phase sweat testing and fluid plan modifications prevent both dehydration and performance decline.
TrainingAugust 29, 2026 · 10 MIN
Training Around Your Menstrual Cycle: When to Push and When to Rest
Performance can vary by 5-15% across the menstrual cycle. Understanding the four phases — and what each one means for your training — lets you work with your biology instead of against it.
HydrationJuly 29, 2026 · 8 MIN
Hydration for Female Athletes: How the Menstrual Cycle Affects Fluid Needs
Oestrogen and progesterone directly affect plasma volume, sweat rate, and thirst sensitivity throughout the menstrual cycle. Female athletes who understand these shifts can personalise their hydration for every training phase.
NutritionJune 17, 2026 · 8 MIN
Fueling Around Your Menstrual Cycle: A Female Athlete's Nutrition Guide
Hormonal fluctuations across the menstrual cycle alter fuel metabolism, hydration needs, iron requirements, and recovery capacity. Nutrition tailored to your cycle can meaningfully improve performance.