Being on your period doesn't mean you're broken. It doesn't mean you need to sit out. And it absolutely doesn't mean you're weak.
But if you're an athlete (college competitor, weekend warrior, or somewhere in between), you've probably been told to take it easy when your cycle hits. Rest. Recover. Listen to your body.
Your body isn't asking for a break. Your body is asking for support.
Cramps, Fatigue, and Performance
Cramps, fatigue, bloating, mood swings. They're real. And they can affect performance. A 2024 study by Jones et al., published in Frontiers in Sports and Active Living, examined 127 elite British track and field athletes and found that 79% reported at least one cyclical symptom, with bloating, lower back pain, and pelvic pain being the most common.
Many athletes report that menstrual symptoms affect their perceived performance. Research shows that female athletes commonly perceive performance to be impaired during menstruation.
The solution isn't to stop training. The solution is to train smarter and fuel smarter.
What Your Body Needs
During your period, your body is dealing with:
Hormonal shifts. Estrogen and progesterone drop, which can affect energy and mood.
Inflammation. Prostaglandins cause uterine contractions (aka cramps) and system-wide inflammation.
Nutrient depletion. Iron, magnesium, and B vitamins take a hit.
Biology responds to the right inputs.
Train Smarter, Fuel Better
Instead of backing off, focus on nutrition and recovery strategies:
- Magnesium — supports muscle function and may help with menstrual symptoms
- Ginger and turmeric — may support comfort during menstruation
- Chasteberry (Vitex) — supports cycle regularity
- B6, Zinc, and Vitamin D — support energy metabolism and overall wellness
Show Up Anyway
For too long, female athletes have been told to work around their cycles. To rest when symptoms hit. To accept that one week a month, performance suffers.
You're under-supported. That's the real issue.
Your period is another training day. Another chance to show up and prove what you're capable of.
Train through it.
Sources:
- Jones S, et al. Menstrual cycles and the impact upon performance in elite British track and field athletes: a longitudinal study. Frontiers in Sports and Active Living. 2024;6:1296189.
