Period Power: How I Fuel & Train Differently During My Cycle

I feel that this is a topic that does not get enough attention. But it's super important.

Lately, I've been learning about "period power"—how our menstrual cycles can actually help us train smarter instead of holding us back. I used to dread cramps or feeling extra tired during the month, but research shows it's not a weakness—it's something we can use to our advantage when we understand the phases.

The Boston Children's Hospital guide (my favorite one!) explains that athletic performance stays about the same throughout the cycle. Some small studies notice tiny differences in jumping or landing, but good form and strength training usually prevent any issues. Most healthy cycles don't stop us from competing at a high level—super reassuring!

Other studies add real stats: Up to 76.8% of elite athletes say their cycle affects performance at some point (especially pre-menstrual and during period week), with symptoms like fatigue, bloating, and cramps. One study found 78.4% of injuries happened in the luteal phase (post-ovulation), often to joints or muscles. And 74–78% of athletes feel it impacts aerobic fitness, strength, mental sharpness, balance, and sleep.

Here's my quick plan:

• Period/Follicular (Days 1–14): Energy starts low but builds. I go easier, rest more, load up on iron (spinach, lean meat) and carbs for recovery.

• Ovulatory (around Day 14): Peak energy—perfect for speed drills and strength!

• Luteal (Days 15–28): Build endurance early, then lighter yoga later. Extra sleep and calcium snacks help with cravings and fatigue.

  
  

I feel way more in control—fewer random crashes in games. Mom's barszcz (beet soup) with extra veggies is my go-to during tough weeks too!

If your cycle feels rough, try tracking—it turns it into power.

Link to article:

https://www.childrenshospital.org/conditions-treatments/female-athletes-and-menstruation