Bec Stone Nutrition

Qualified Nutritionist & Personal Trainer

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Sports Performance and the Menstrual Cycle – Part 2 – Luteal Phase

  • Throughout the female menstrual cycle our hormones fluctuate, causing physiological changes in our body. Learning to train & eat around your cycle can make a huge impact on your sports performance and recovery.

During the luteal phase of our cycle the hormone progesterone is high. While progesterone is fantastic for mood (amongst other things), it can  make us feel more fatigued, sluggish and less powerful when we exercise. However, this does not mean that you can’t get a PB during the luteal phase! We just need to understand and adjust our training and food intake to help us perform at our best.

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Sports Performance and the Menstrual Cycle – Part 1 – Menstruation

Sports performance during menstruation is something I wish was talked about more often. I am seeing a large number of female athletes in clinic who tell me that they fear having their period on race day or during a heavy training week because they are worried it will impair their performance.

I know menstruation can definitely be a hard time for some females, they can feel lethargic, bloated, suffer from cramps and can bleed quite heavily. This is quite common but this doesn’t have to be your normal!

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Why Sports Recovery Nutrition is So Important

Recovery nutrition is slightly different for male and females, however both males and females should be eating as quickly as possible after a training session or race for optimal recovery, digestion, immune health and hormone health. Let’s discuss why.

When you exercise, regardless of whether it is aerobic or strength training, your body uses glycogen to fuel the majority of the training session. This glycogen will come from the food sources you eat before training sessions as well as the stored glycogen in your muscles and liver.

After training, your body is primed to make move carbohydrates (glycogen) back to your muscles, to replace the used glycogen stores. Your body does this from the carbohydrate-rich foods you eat after you finish your training session. This newly stored glycogen will then be used as energy for your body during the rest of the day and in your next training session.

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