HERS
OPTIMISING THE
FEMALE REPRODUCTIVE
CYCLE FOR LEAN GAINS
As a strength, performance and physique enhancement coach, understanding my client is
fundamental to our shared success. The more I know about my athlete the better I can train
them and feed them to achieve the desired outcome. The individual differences between
athletes is clear, but there is also the critical difference between male and female.
F
onwards, oestrogen & progesterone
emales have a reproductive
levels peak, body temperature is up.
cycle which, is commonly
What to eat: Insulin sensitivity is
•
a duration of 28 days,
declining so begin to lower carbohy-
which is divided into three
drates or switch to less simple
distinct phases.
For a coach, like myself, I need to
know if these phases can have an
impact on my female athletes and
therefore my exercise programming
and nutritional strategies.
Even if you are not a coach, but a
female looking to optimise your
hormonal changes during this time we
can plan to make the best of our
efforts and knowing oneself is crucial.
So what do these phases look like and
what impact do they have?
THE FEMALE
MENSTRUAL CYCLE
PHASES 1 & 2- MENSES AND THE
FOLLICULAR PHASE
Menstrual phase - the bleed- usually
a 5 day duration.
Follicular phase, usually day 6-13.
At this time oestrogen increases, with
normal progesterone levels and a
normal average body temperature.
• What to Eat: Athletes can eat
carbohydrates
• What to do :Train Hard at this
point- there is usually a high pain
tolerance with increased levels of
endurance, use of glycogen & high
insulin sensitivity allowing for a
higher carb intake
OVULATION
• Ovulation: Separates follicular phase
from the luteal phase. 14 days and
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MUSCLE & FITNESS / MARCH 2018
carbohydrates to complex or fibrous
ones.
• What to do: go for a personal best as
voluntary peak muscular force
generation is at its highest.
PHASE 3- THE LUTEAL PHASE
• Luteal phase day 15- 28 : oestrogen
is dropping, progesterone is increas-
ing and there is an accompanying
high body temp
• What to Eat: Lower carbs increase
protein as at this point the body is
predominately burning fat …take
dandelion root…apple cider vinegar
(both diuretic effects) as there will
be water retention
• What to do: With a decreased time
to exhaustion …lower intensity
conditioning, moderate intensity
strength work Metabolism is running
7.7 % higher than normal
• Cravings for sugary carbs will be at
the highest but insulin sensitivity
will be at the lowest add in or eat
more cinnamon. 6 grams of Cassia
or 12 grams of Ceylon, the two most
commonly available types. Ceylon
has half the insulin sensitivity
increasing effects of Cassia.
• Once you return to the menstrual
phase/bleeding, move back to more
intense workouts
So, what if you’re using a contracep-
tive pill or oestrogen therapy?
By John Buckland
Contraceptive drugs along with other
drugs affect hormone levels and have
significant effects on hormonal
function.
These drugs include anti-depres-
sants, particularly the selective
serotonin uptake inhibitors, or SSRIs,
antihistamines,