{"id":2846,"date":"2025-08-05T11:00:07","date_gmt":"2025-08-05T09:00:07","guid":{"rendered":"https:\/\/energy.golazo.com\/sportslab\/?p=2846"},"modified":"2025-09-16T10:12:26","modified_gmt":"2025-09-16T08:12:26","slug":"what-does-your-menstrual-cycle-mean-for-your-sports-performance","status":"publish","type":"post","link":"https:\/\/energy.golazo.com\/sportslab\/en\/what-does-your-menstrual-cycle-mean-for-your-sports-performance\/","title":{"rendered":"What does your menstrual cycle mean for your sports performance?"},"content":{"rendered":"<section id=\"header_blok\" data-aos=\"fade-right\">\n\t<div class=\"image\">\n\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/08\/yuris-alhumaydy-mSXMHkgRs8s-unsplash-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t<\/div>\n\t<div class=\"content\">\n\t\t<div class=\"inner\" data-aos=\"fade-up\">\n\t\t\t<h1>What does your menstrual cycle mean for your sports performance?<\/h1>\n\t\t<\/div>\n\t<\/div>\n\t<div class=\"arrow-down next-section\" data-aos=\"fade-right\"><\/div>\n<\/section>\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\t\t\t<section id=\"bg_text_image\" class=\"nobg img-right\" data-aos=\"fade-up\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-left\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/08\/Ward-en-Emma-scaled.jpeg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-right\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<p>During the Tour de France Femmes, Kimberley Le Court spoke openly about how her period affected her performance. Demi Vollering had already mentioned the same after Li\u00e8ge\u2013Bastogne\u2013Li\u00e8ge. What used to be whispered about in changing rooms is now, rightly, becoming part of the public conversation.<\/p>\n<p><strong>So what does your menstrual cycle really mean for performance?<\/strong> Is it an obstacle or something you can learn to work with?<\/p>\n<p><strong>Ward Vande Capelle<\/strong>, elite coach at Golazo Energy, works daily with female athletes such as Emma Plasschaert and Justine Ghekiere. He sees the menstrual cycle increasingly coming into play in training, though its impact is different for every woman.<\/p>\n<p><em>\u201cThere isn\u2019t a one-size-fits-all manual. What works for one woman might not work at all for another. That\u2019s what makes it both fascinating and challenging as a coach.\u201d<\/em><\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n\t\t\t<section id=\"bg_text_image\" data-aos=\"fade-up\" class=\"img-left\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-right\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/08\/mor-shani-li4dxZ0KYRw-unsplash-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-left\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<h3>Four acts of the cycle<\/h3>\n<p>The menstrual cycle is essentially a constant wave of hormones,<strong> influencing your body in different ways<\/strong> &#8211; from energy levels to recovery. <em>\u201cThere\u2019s no universal formula,\u201d<\/em> Ward explains. <em>\u201cSome women feel every hormonal shift, others barely notice anything.\u201d<\/em><\/p>\n<p>Still, it helps to break the cycle down into <strong>four phases<\/strong>, each with their own traits:<\/p>\n<ul>\n<li><strong>Menstrual phase<\/strong> (days 1\u20135): Performance can temporarily dip. Fatigue, poor sleep, cramps are common. Some athletes also show a temporary decrease in cardiovascular capacity, reflected in higher resting heart rate, lower HRV, or elevated body temperature. Not everyone experiences this, though. The impact is individual.<\/li>\n<li><strong>Follicular phase<\/strong> (days 6\u201313): The opposite often happens here. Many women feel lighter, more energetic. Research suggests strength training can be especially effective in this phase thanks to hormonal changes.<\/li>\n<li><strong>Ovulation<\/strong> (around day 14): For some, body temperature rises at night by 0.3 to 0.7\u00b0C. That can affect sleep and slow down recovery. <em>\u201cThat\u2019s why AG Insurance athletes sleep on temperature-regulating mattresses,\u201d<\/em> Ward notes.<\/li>\n<li><strong>Luteal phase<\/strong> (days 15\u201328): Most women can train as usual, but in the days right before menstruation, some feel a dip in energy. \u201c<em>Inflammation is higher, recovery slower,\u201d<\/em> Ward explains. <em>\u201cThat\u2019s when it\u2019s wise to ease back on volume and intensity, and focus more on sleep, nutrition and hydration. Your body needs a bit of extra care to bounce back.\u201d<\/em><\/li>\n<\/ul>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\n<section id=\"kolom\"  data-aos=\"fade-up\">\n\t<h2><\/h2>\n\t<div class=\"wrap\">\n\t\t<div class=\"kolom\"  data-aos=\"fade-right\">\n\t\t\t<h3>Data meets listening to your body<\/h3>\n<p>If you want to understand how your cycle affects performance, it starts with <strong>self-awareness<\/strong>.<\/p>\n<p><em>\u201cTracking your cycle can give huge insights. Not just logging when you menstruate, but noticing when you feel good, and when you don\u2019t. Tools like Garmin Menstrual Cycle Tracking are excellent, but pen and paper or even a simple spreadsheet, work just as well.\u201d<\/em><\/p>\n<p>Ward uses the same principle with his athletes. He monitors hard data like resting heart rate, HRV, temperature, and sleep. But he values subjective feedback just as highly: How do you feel? Do you want to train?<\/p>\n<p>The <strong>mix of objective data and personal signals<\/strong> tells him the real story. If the numbers show irregularities, he talks it through. Is it stress? Poor sleep? Or is it your cycle? <em>\u201cTogether, we adjust the training plan.\u201d<\/em><\/p>\n\t\t<\/div>\n\t\t<div class=\"kolom\"  data-aos=\"fade-left\">\n\t\t\t<h3>Starting the conversation<\/h3>\n<p><em>\u201cMost athletes don\u2019t raise the topic themselves,\u201d<\/em> Ward admits. <em>\u201cBut if I ask the question, there\u2019s rarely hesitation.\u201d<\/em> That\u2019s why <strong>he encourages coaches to open the dialogue<\/strong>. <em>\u201cMenstruation should be as easy to talk about as sore muscles.\u201d<\/em><\/p>\n<p>And change is happening: more conferences on female physiology in sport, and the Belgian Olympic Committee working with hormonal health specialists. But Ward warns it\u2019s still mostly at the elite level.<em> \u201cWe need more education for coaches and support staff. That\u2019s where real progress can be made.\u201d<\/em><\/p>\n\t\t<\/div>\n\t<\/div>\n<\/section>\n\n\n<!-- ******************** -->\n<!-- LEFT ALIGNMENT -->\n<!-- ******************** -->\n\n<!-- ******************** -->\n<!-- RIGHT ALIGNMENT -->\n<!-- ******************** -->\n\n\n\t\t\t<section id=\"bg_text_image\" class=\"nobg img-right\" data-aos=\"fade-up\">\n\t\t\t<div class=\"wrap\">\n\t\t\t<div class=\"image\" data-aos=\"fade-left\">\n\t\t\t\t<img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/08\/mariana-montes-de-oca-6CNxoQCGVzY-unsplash-scaled.jpg\" alt=\"Golazo - Afbeelding\">\n\t\t\t<\/div>\n\t\t\t<div class=\"content\" data-aos=\"fade-right\">\n\t\t\t\t<div class=\"inner\">\n\t\t\t\t\t<h3>Ward\u2019s advice for every female athlete<\/h3>\n<p>Don\u2019t just push through because you think you have to. Pause, observe, log, and <strong>learn from your body<\/strong>.<br \/>\n\u201cWrite it down. Track when you feel great and when you don\u2019t. Combine that with data such as HRV, heart rate, temperature. That\u2019s how you gain insight, and eventually, control over your own rhythm.\u201d<br \/>\nNo body runs on autopilot. But women who learn to read their own rhythm understand what their body truly needs and that can be game-changing.<\/p>\n\t\t\t\t<\/div>\n\t\t\t<\/div>\n\t\t<\/div>\n\t<\/section>\n\n\n\n\n<p><a href=\"https:\/\/energy.golazo.com\/sportslab\/nl\/how-many-years-and-quality-of-life-can-be-gained-by-becoming-physically-fitter\/\" target=\"_blank\" rel=\"noreferrer noopener\"><\/a><\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p><\/p>\n<\/blockquote>\n\n\n<section id=\"inspiration_blok\" data-aos=\"fade-up\">\n\t<div class=\"container\">\n\t\t<div class=\"inleiding\"  data-aos=\"fade-down\"><div class=\"title\"><h2>Related inspiration<\/h2><\/div><div class=\"knop\"><a class=\"link\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/inspiration\/\">Discover all our inspiration items<\/a><\/div><\/div><div class=\"items\"><div class=\"item\" data-aos=\"fade-left\"><div class=\"image\"><img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2024\/12\/pexels-mateusz-dach-99805-1072705-1024x739.jpg\" alt=\"Fact or fiction: \u201cRunning on asphalt Is bad for your joints\u201d\"><\/div><div class=\"content\"><div class=\"info\"><h3>Fact or fiction: \u201cRunning on asphalt Is bad for your joints\u201d<\/h3><p>You\u2019ve probably heard it before: \u201cRunning on asphalt? That\u2019ll ruin your knees.\u201d But is that really true? Is asphalt really that damaging to your body, or is there more nuance to the story?<\/p>\n<div><a class=\"button\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/fact-or-fiction-running-on-asphalt-is-bad-for-your-joints\/\">See More <b>\u203a<\/b><\/a><\/div><a class=\"fullLink\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/fact-or-fiction-running-on-asphalt-is-bad-for-your-joints\/\"><\/a><\/div><\/div><\/div><div class=\"item\" data-aos=\"fade-left\"><div class=\"image\"><img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/05\/2024-Gent-Marathon-74-1024x683.jpg\" alt=\"Recovery after intense effort: what your body needs most\"><\/div><div class=\"content\"><div class=\"info\"><h3>Recovery after intense effort: what your body needs most<\/h3><p>You finished your big race or tough training session. Time to feel proud of what you achieved, and to give your body the recovery it needs to come back stronger. Here&#8217;s how to help your body and mind recharge effectively.<\/p>\n<div><a class=\"button\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/recovery-after-intense-effort-what-your-body-needs-most\/\">See More <b>\u203a<\/b><\/a><\/div><a class=\"fullLink\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/recovery-after-intense-effort-what-your-body-needs-most\/\"><\/a><\/div><\/div><\/div><div class=\"item\" data-aos=\"fade-left\"><div class=\"image\"><img decoding=\"async\" src=\"https:\/\/energy.golazo.com\/sportslab\/wp-content\/uploads\/2025\/07\/shutterstock_2394987477-1024x683.jpg\" alt=\"The irresistible pull of ultra-processed foods\"><\/div><div class=\"content\"><div class=\"info\"><h3>The irresistible pull of ultra-processed foods<\/h3><p>They\u2019re everywhere, bright packaging, tempting flavours and perfectly portioned. Ultra-processed foods have become part of daily life, and let\u2019s be honest: they\u2019re hard to resist. But why is that? And what do these foods actually do to your body, your energy and your performance?<\/p>\n<div><a class=\"button\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/the-irresistible-pull-of-ultra-processed-foods\/\">See More <b>\u203a<\/b><\/a><\/div><a class=\"fullLink\" href=\"https:\/\/energy.golazo.com\/sportslab\/en\/the-irresistible-pull-of-ultra-processed-foods\/\"><\/a><\/div><\/div><\/div><\/div>\t<\/div>\n<\/section>","protected":false},"excerpt":{"rendered":"","protected":false},"author":18,"featured_media":2779,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[4],"tags":[7],"class_list":["post-2846","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-inspiration","tag-news"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What does your menstrual cycle mean for your sports performance? 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