Athletes, Periods & Power: V. Reasons Why Your Cycle Matters for Strength & Performance
If you’re an active teen or young woman who loves sports, you probably pay attention to your workouts, training schedule, and nutrition. But here’s something many athletes overlook: your menstrual cycle is one of your body’s most powerful performance tools.
Your period isn’t just about cramps or mood swings, it’s a monthly feedback system that can tell you how well your body is recovering, fueling, and adapting to training. Understanding that connection can help you stay strong, prevent injuries, and perform your best.
Here are five key takeaways every active girl should know about her cycle and athletic performance.
I. Your period is a vital sign not an inconvenience
Getting a regular period means your body has enough energy and nutrients to support both training and overall health. If your cycle stops (known as amenorrhea) or becomes very irregular, it’s your body’s way of saying, “I’m not getting what I need.” Missing periods for more than three months (even if you’re thrilled about not dealing with cramps) can signal low energy availability or hormonal imbalance and should be checked by a doctor.
II. Energy in = energy out
Training hard without eating enough (especially carbs and protein) can lower estrogen levels, disrupt your period, and weaken your bones. This is sometimes called Relative Energy Deficiency in Sport (RED-S). To stay healthy, think of food as fuel for strength, not something to restrict. Balanced meals with complex carbs, healthy fats, and quality protein help keep your hormones, muscles, and metabolism in sync.
III. Track your cycle — it’s a performance advantage
Your energy, endurance, and recovery can shift during your cycle. For example:
Follicular phase (first half): Estrogen rises. You may feel stronger and more energetic.
Luteal phase (second half): Progesterone increases. You may tire faster and need more hydration and recovery.
Tracking your cycle helps you learn when to push harder and when to focus on rest and recovery. Many pro athletes now tailor training around their cycles and you can too.
IV. Protect your bones and muscles
Low estrogen from missed periods can lead to weaker bones and higher risk of stress fractures especially in young athletes still building bone mass. Strength training, enough calories (including calcium and vitamin D), and healthy body fat levels are essential for protecting bone health and maintaining power long-term.
V. Talk openly with your coach or doctor
Menstrual health isn’t something to hide or be embarrassed about. Coaches, athletic trainers, and gynecologists can help you create a plan that balances performance with wellness. If your period is irregular, missing, or unusually painful, it’s worth a check-in. Keeping communication open helps prevent burnout, injuries, and long-term health issues.
BONUS V. Try These 5 Tips:
Use a cycle-tracking app to log your training and note how your energy and recovery feel.
Aim for balanced snacks every 3–4 hours on active days and don’t skip meals before workouts.
If you’re missing periods, losing weight quickly, or often feeling fatigued, see your healthcare provider for a quick evaluation.
Add two strength sessions per week to protect bone and muscle health.
Reframe your mindset: your cycle isn’t a setback, it’s your body’s data dashboard.
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Always consult your healthcare provider about any changes to your menstrual cycle, training, or overall health.