Menstruation & Sports: What Every Female Athlete Should Know

Breaking the Stigma: Why We Need to Talk About It

For far too long, menstruation has been treated like a taboo topic, especially in sports. But here’s the reality: over 50% of the population will experience periods, and for female student-athletes, understanding your cycle can be a game-changer in performance, recovery, and overall well-being.

So, let’s break the silence and talk about what you need to know—backed by science.

1. Your Period Can Affect Your Strength & Endurance

Ever felt extra strong during certain parts of your cycle? You’re not imagining it! Research shows that hormonal fluctuations impact energy levels, muscle recovery, and endurance.

• Follicular Phase (Day 1–14, starts with your period):

  • Estrogen levels rise, which can lead to better muscle recovery and higher pain tolerance.

  • Some studies suggest strength training during this phase may be most effective.

  • A study in the British Journal of Sports Medicine found that women may experience increased endurance and aerobic performance in this phase.

• Luteal Phase (Day 15–28, post-ovulation to pre-period):

  • Progesterone levels rise, leading to increased body temperature, potential fatigue, and reduced endurance.

  • A 2021 study in the International Journal of Sports Physiology and Performance found that athletes may feel slower and experience higher perceived exertion during this phase.

💡 Takeaway:
Use your cycle to your advantage! Plan strength and endurance workouts around your follicular phase and prioritize rest, hydration, and nutrition during the luteal phase when fatigue might hit harder.

2. Periods Don’t Weaken You—They Might Even Make You Stronger

Many athletes worry that their period will make them slower, weaker, or less competitive—but science says otherwise.

• A study in The Journal of Science and Medicine in Sport found that menstruating athletes showed no significant decrease in strength, speed, or agility compared to other phases of their cycle.

• Some elite female athletes even set personal bests while on their period (yes, really!). Chinese swimmer Fu Yuanhui made headlines in the 2016 Olympics for competing at a high level while on her period.

💡 Takeaway:
Don’t assume your period will slow you down! Listen to your body, but know that your performance isn’t automatically affected by menstruation.

3. Missing Your Period Isn’t Normal—Even for Athletes

Many female athletes experience irregular or missing periods, a condition called amenorrhea, often due to low energy availability (LEA)—meaning your body isn’t getting enough fuel to support both training and menstruation.

• A study published in The Clinical Journal of Sport Medicine found that up to 60% of female athletes in high-intensity sports experience some form of menstrual dysfunction.

• Long-term amenorrhea is a red flag because it’s linked to weakened bones, increased injury risk (like stress fractures), and long-term hormonal issues.

💡 Takeaway:
If your period is missing or irregular, don’t ignore it. Talk to a coach, trainer, or doctor—fueling your body properly is crucial for long-term health and performance.

4. Hydration & Nutrition Matter More Than You Think

Your hydration and nutrition needs change throughout your cycle.

• During the luteal phase (second half of the cycle), your body temperature is higher, which means you sweat more and need extra hydration.

• Studies suggest that magnesium, iron, and omega-3 fatty acids can help with period-related fatigue, cramps, and inflammation.

• Iron is especially important—athletes with heavy periods are at risk of low iron levels, which can lead to fatigue and poor performance (Journal of the International Society of Sports Nutrition).

💡 Takeaway:
Drink more water and eat iron-rich foods (spinach, red meat, beans)—especially if you have heavy periods.

5. Period Products Won’t Hold You Back

From tampons to menstrual cups to period-proof underwear, there are more options than ever for athletes.

• A study in Sports Medicine Open found that menstrual cups can be a great option for athletes, as they hold more fluid, reduce leakage, and last longer than tampons.

• If you worry about leaks, try layering a menstrual cup or tampon with period-proof shorts for extra confidence.

💡 Takeaway:
Experiment with different products and find what works for your sport and comfort level.

Final Thoughts: Own Your Cycle, Own Your Performance

Menstruation is not a weakness—it’s a natural part of being an athlete. Understanding how your cycle affects your body can empower you to train smarter, fuel better, and perform at your best.

At The GRL Initiative, we’re here to break the stigma and give female athletes the knowledge they deserve. Share this with a teammate, coach, or friend—let’s normalize the conversation. 💪✨

#GRLPower #OwnYourCycle #FemaleAthlete