Feeling hormonal? Is it affecting your training? Here's why.

I probably don’t have to point out that women and men are different! But when it comes to exercise, our hormones have a bigger part to play than you think. Here’s three reasons why.

1. We feel sluggish and low on energy in the days leading up to our period.

Oestrogen and progesterone levels peak about 5 days before your period and this is when PMS symptoms can typically start. In the days leading up to your period, your body is less effective at storing glycogen (carbs) for energy. This is because your body is preparing itself for pregnancy. Your body is more efficient at using fat (bonus!) for energy during this time. This is great for endurance sports but not so great for high intensity exercise which utilises carbs for fuel.

2. We crave carbs, feel irritable and irrational.

Carb cravings are very common in the days before your period. This is a high hormone phase of our menstrual cycle. During this time, we are less efficient at storing carbs as energy in our muscles and liver. Our cortisol (stress hormone) levels will also be elevated and serotonin levels lower. This can leave us feeling lower in mood. We often reach for the chocolate and the rewards of the happy hormones that it releases.

3. We are stronger, feel less pain and recover faster during our period.

During a high hormone phase – before your period - your body is focused on preparing for pregnancy. If the egg is not fertilised, your body relaxes and enters a low hormone phase and our period starts. During this time the energy systems can be utilised more effectively for exercise once and research shows that we will be stronger as a result. Did you know that in 2002 Paula Radcliffe broke the world record for the fastest marathon while running with menstrual cramps!

What can you do?

Work with your body not against it.

Lower your intake of refined carbs and coffee in the week or so leading up to your period

Ensure you eat a wide range of minimally processed foods – eat the rainbow! – to ensure you get a good intake of energy producing vitamin B, iron and magnesium.

Increase your intake of protein and fibre before your period.

Exercise to keep your good habits going and your mood lifted.

Allow yourself to indulge in some chocolate, but keep it to a minimum and ideally dark chocolate which contains disease fighting anti-oxidants and is also lower in sugar.

Remember, you're not alone! If you're really struggling, reach out and get some help.

If you need any specific advice or help, or if there’s a subject you’d like to know more about, email or message and I’ll be more than happy to help.

Best wishes,

Charlotte