Expert Tips for Female Athletes: Balancing Performance and Menstrual Cycles

For many female athletes, managing their menstrual cycle while maintaining peak performance can feel like a tricky balancing act. Cramps, fatigue and other symptoms can make it difficult to train or compete at your best. But with a few practical tips, you can maintain performance even during your period. We spoke to expert Dr Tejal Kanwar,  gynaecologist and consultant at Ujaas, a menstrual health and hygiene social enterprise, to share her tips on how female athletes can manage their menstrual cycle to stay healthy throughout their training and competition. 

According to a 2021 study, female-specific physiological factors, such as fluctuating levels of sex hormones throughout the menstrual cycle, play a key role in optimizing performance and maintaining health in female athletes. A large proportion of participants (50-71% of training participants and 49-65% of competitive participants) reported that their performance was negatively affected during certain times of their menstrual cycle. Furthermore, it was identified that perceived strength, speed and power differ during different phases of the cycle.

Tips for managing your period as a female athlete

Here are some tips to help female athletes effectively manage their menstrual cycle:

Track your cycle

Understanding your menstrual cycle is important. Use a period tracker app or calendar to predict when your period will start. “This will allow you to plan your training and competition sessions accordingly. Some athletes perform better at certain times in their cycle, so tracking can help you identify the optimal time window,” says Dr Kanwar.

Choosing the right sanitary products

Try different feminine hygiene products to find the one that best suits your sport and comfort level. The duration and intensity of your training or competition should be taken into consideration when choosing a product. Options include:

• Tampons: Popular because they’re discreet and great for water sports 
• Menstrual cups: reusable and long-lasting 
• Waterproof underwear: Provides backup protection and comfort 
• Padding: Suitable for low-impact activities 

Moisture Retention

Hydration is always important for athletes, but it’s especially important during menstruation. Drinking enough water can help reduce bloating and cramping, so try to increase your fluid intake during your period, especially if you’re bleeding heavily.

Pain and discomfort management

Dr Kanwar shares some tips to help manage menstrual cramps.

• Use a heating pad or hot water bottle before exercising
• Try over-the-counter pain relievers such as ibuprofen (if your doctor gives you permission)
• Relax through deep breathing and meditation
• You should add yoga and gentle stretching exercises to your workout routine.

Adjusting Your Diet

Some dietary changes may help control menstrual symptoms.

• Eat iron-rich foods to prevent fatigue caused by blood loss
• Eat foods rich in omega-3 fatty acids to reduce inflammation
• Limiting salt intake to reduce bloating
• Consider calcium and magnesium supplements to help relieve menstrual pain, but be sure to talk to a medical professional first.

Change your training program

Listen to your body and adjust your training routine accordingly.

• On days when bleeding is heavy, reduce the strength as needed.
• If you experience discomfort, focus on low-impact exercises.
• Extra time to relax and recover during your period

Wear comfortable clothes

Choose workout clothes that make you feel comfortable and confident during your period.

• Choose dark-colored pants to prevent leaks.
• If you have gas, wear loose clothing.
• Consider using compression garments for extra support and comfort.

Communicate with coaches and teams

Communicating openly with your coaches and teammates about your menstrual cycle will provide better understanding and support, which is especially important when planning training schedules and competition strategies.

Read more: Menstrual heating pads and patches: Experts explain their effectiveness in pain management

Consider your birth control options

Some athletes find that hormonal birth control can help regulate their menstrual cycle or reduce symptoms. Discuss your options with your health care provider to determine if this approach is right for you.

Practicing good hygiene

To avoid discomfort and reduce the risk of infection, be sure to practice good hygiene. Here are some tips:

• Change sanitary products frequently
• Shower after strenuous exercise
• Wear underwear that is breathable and moisture-wicking

Be prepared

Your gym bag should always contain a “period kit,” which should include the following:

• Menstrual Supplements
• Clean underwear
• Painkillers
• Wet wipes

Conclusion

“Remember, each athlete has a unique experience with menstruation,” concludes Dr. Kanwal. Don’t hesitate to consult with a sports medicine physician or gynecologist for personalized advice on how to manage your menstrual cycle while pursuing your sporting goals. By implementing these strategies, female athletes can more effectively regulate their menstrual cycle and minimize interruptions to their training.”

[  Disclaimer: This article contains information provided by experts and is for informational purposes only. Therefore, we recommend that you consult a specialist if you have any health problems to avoid any complications.  ]