How to periodise training and nutrition for the female hormone cycle.

To mark International Women’s Day, our Performance team are exploring how women can get the most out of their training and the impact of the menstrual cycle on women’s sport and fitness performance.

How can I identify and adapt to the phases of a menstrual cycle?

There are two distinct phases to a menstrual cycle, the Follicular phase and the Luteal phase. The levels of Oestrogen and Progesterone fluctuate between the two phases; impacting mood, energy levels, appetite, strength and more. Identifying and understanding these changes can help women adapt their training and nutrition to maximise their recovery and progress.

What nutrition do I need, based on my cycle?

The right nutrition at the right time is important for everyone but for women, nutritional needs change through the phases of the menstrual cycle and adapting to these changes can help improve your energy levels and recovery rate whilst you train. Understanding these changes can also help you better understand why you may be craving certain foods at different times.

During the Follicular phase, your energy system is glucose dominant, so you should be fuelling up with carbohydrates and make sure you have a good source of protein to aid your iron intake and recovery rate. During the Luteal cycle your bodies energy system switches to fat dominant, so make sure you are adding good fats to your diet including avocado, salmon, nuts and eggs! Always try to include a good source of Iron, Vitamin D, Calcium and Vitamin C to support your overall health, particularly for bone and muscle structure.

Any other top tips or tools to help me?

It’s always important to listen to your body and adapt to your own individual cycle. Tracking your cycle and your symptoms regularly can help build a better picture of what type of training and nutrition will work best for you and when. You can use a variety of health or tracker apps (Flo, Clue, Wild), keep a note on your computer or good old pen & paper works too. Find a system that works for you.

When you are training it is always important that you feel comfortable and supported. A good sports bra can have a real impact on your training performance from improving your running economy to reducing risk of injury and improving your rate of oxygen consumption.

If you would like support in creating a training program that works for you, talk to one of our Fitness team about a Personal Training taster session and they can help you find a routine that suits you.

Trying to make time for your own health and wellbeing but struggling to find the time in your day? You might be surprised at what you can fit in to your lunchbreak. Ditch the ‘working lunch’, take a break from your screens, escape from your desk and get moving! Lunchbreak activities can be a great option to help you balance work, studies and your own health & fitness.

Lunchbreak Fitness Classes

Gyms and Fitness classes are often less busy during the day, so you can enjoy easier access to all of the equipment and classes. We have a range of great classes available between 12 – 1pm; choose from Body Combat, Yoga, Zumba, Cycle Fit, Body Pump and Pilates on our current timetable. Our classes are open to all abilities and taught by experienced instructors. All essential equipment is provided so all you need to pack your workout clothes and a water bottle!
Members enjoy free access to all of our classes, including all of our new Les Mills classes! You can book your classes today on our Oriam App.

Bite-sized Workouts

Classes not your thing? Visit our fitness suite and try a workout instead. Step away from your work or studies, put on your favourite tunes and get the heart pumping. A short workout can be a great way to help you stay focussed and refreshed for the afternoon.

You don’t have to spend hours in the gym to benefit from a workout. Short but regular sessions are a game-changer, as little as 15 minutes of exercise a day can help support your mental and physical wellbeing.
Check out the My Wellness App which pairs with all our Technogym equipment and has a whole range of workouts ready to go. Alternatively, you can talk to our Fitness team who can help you create a workout plan to suit your goals, ability and time constraints. Our Members can enjoy a complimentary induction and free access to our My Wellness App to help get started in the gym. If you really want to take things up a notch, try a pack of Personal Training sessions to help develop your technique, confidence and reach your fitness goals.

Racquets at the ready

Had a really stressful morning? Redirect that energy in a quick game of squash or basketball to help clear your head, ready for whatever’s next! Get your friends involved and try a new sport together; just have a laugh or have a little friendly competition!

Book one of our court sports on our Oriam App today. Bookings are open seven days in advance with free bookings and access for Oriam Members. Non-members guests are also welcome, guest passes are available to purchase at reception. Equipment is also available to hire at reception for just £1 per item, so all you need to pack are your sports clothes and a water bottle.

Take a Walk

As daylight gets shorter and the daily commute gets darker, it can be really refreshing to get out and about at lunchtime. Top up your essential vitamin D, get some fresh air and get moving all at once. We have a beautiful campus with some great walking routes. Why not stop by our catering Tuk-tuk at our Reception to grab a hot drink or a bite to eat on your route?
Check out the Heriot-Watt University Campus Trails to help you get started.