Understanding the Menstrual Cycle and Its Impact on Athletic Performance

At Alea, we believe that body literacy and wellness go hand in hand, empowering individuals to make informed choices. One of the most overlooked yet transformative aspects of personal wellness is understanding how the natural rhythms of the menstrual cycle can influence athletic performance. In this article, we dive deep into the connection between the menstrual cycle and your abilities on the track, gym, or yoga mat while equipping you with actionable tips for training and recovery. Shop our full range of sustainable products.

What Happens During the Menstrual Cycle?

The menstrual cycle typically spans about 28 days, though it can vary from person to person. It’s divided into four main phases:

• Menstrual Phase (Days 1–5): This is the start of the cycle when bleeding occurs as the uterine lining sheds.
• Follicular Phase (Days 6–13): Following menstruation, estrogen levels rise, and the body begins preparing for ovulation.
• Ovulation Phase (Day 14): Midway through the cycle, an egg is released, signaling peak fertility and, often, energy levels.
• Luteal Phase (Days 15–28): The body prepares for a potential pregnancy with higher progesterone levels. Without fertilization, the cycle restarts.

Each phase uniquely influences energy, strength, and recovery—a fact that can revolutionize the approach to training when properly understood.

Training Tips for Each Phase of the Menstrual Cycle

Menstrual Phase: Restorative Training

During the menstrual phase, hormonal levels like estrogen and progesterone are at their lowest. This may lead to fatigue and reduced endurance.

• Focus on light movements, such as gentle yoga or stretching, to maintain mobility and circulation without overexertion.
• Prioritize rest and recovery, using this time to reset mentally and physically.
• Fuel your body with nutrient-dense foods rich in iron and magnesium, addressing menstrual blood loss and replenishing energy reserves.

Pro Tip from Alea: Opt for an Alea Flow Bundle for a reliable and eco-friendly way to manage heavy flow days.

For heavier flow days, explore our Heavy Flow Bundle for extra protection.

Follicular Phase: Build Strength

As the body transitions into the follicular phase, increased estrogen levels often result in elevated energy, mood, and focus. This is an excellent time to engage in more challenging workouts.

• Incorporate strength training sessions to take advantage of your body’s improved ability to recover and build muscle.
• Experiment with skill-based activities, such as trying a new sport or enhancing your technique.
• Hydrate consistently and include protein-rich meals to support muscle repair.

Ovulation Phase: Peak Performance

The ovulation phase is characterized by a surge in luteinizing hormone (LH) and the peak of estrogen levels. Athletes often feel their best during this time.

• Take advantage of high energy levels by scheduling high-intensity workouts like sprint intervals, weightlifting, or endurance runs.
• Listen to your body to ward off injuries, as increased ligament laxity may heighten the risk of strain.
• Enjoy meals rich in complex carbohydrates and healthy fats to sustain energy levels.

Fun Fact: During this phase, your body’s pain threshold might also be higher, enabling you to push through tougher physical challenges!

Luteal Phase: Recovery and Adaptation

As progesterone levels rise and estrogen drops, energy levels might start to wane. This phase calls for a more balanced and mindful approach to training.

• Shift your focus toward low-to-moderate intensity workouts such as Pilates, swimming, or brisk walks.
• Incorporate active recovery days and emphasize flexibility routines to reduce muscle stiffness.
• Pay close attention to nutrition by incorporating magnesium-rich foods like nuts and leafy greens to combat cramping and bloating.

Alea Recommendation: Opt for the Alea Cotton Tampons during lighter flow days in this phase, ensuring you stay comfortable and confident.

If your flow is heavier during this phase, you might also consider our Organic Cotton Heavy Flow Bundle for added comfort.

Our Partnership with CF Montreal and Les Roses soccer teams

Alea is proud to partner with the women's soccer teams CF Montreal and Les Roses, championing the importance of menstrual cycle awareness in athletic performance. This collaboration supports players in ensuring that every player always has access to healthier and more accessible period products, while destigmatizing menstruation and keeping this topic top of mind to help them understand their bodies and optimize their training routines across all phases of their cycles. Together, Alea, CF Montreal and Les Roses de Montréal are breaking barriers in sports by promoting body literacy and destigmatizing menstruation.

Through this partnership, we provide eco-friendly menstrual solutions tailored to meet the demands of athletes, ensuring comfort and sustainability without compromise. By aligning with CF Montreal and Les Roses de Montréal, Alea continues to foster a holistic approach to wellness, blending performance, education, and community impact both on and off the field.

Visit our dedicated bundles collection at The Alea Bundles for more tailored solutions.

Why Listening to Your Body Matters

While understanding hormonal influences is key, individuality should remain at the forefront. No two bodies are the same, so tuning into how your body feels across the cycle is crucial. Adjusting your routine based on signals like energy shifts, appetite changes, and sleep patterns can maximize your performance while respecting your overall well-being.

Breaking Period Stigmas in Sports

Alea is not only about offering sustainable menstrual care but also about fostering conversations that destigmatize menstruation. By accounting for the natural fluctuations of the menstrual cycle, athletes and fitness enthusiasts can feel equipped to celebrate, not hide, a fundamental aspect of their bodies.

Embrace Wellness with Alea

At Alea, we understand the importance of aligning lifestyle choices with personal and planetary well-being. That’s why our sustainable, certified organic cotton tampons and pads are designed to keep you moving comfortably through every phase of your cycle.

Discover more options like our Organic Cotton Day Pad and Organic Cotton Night Pad to suit your flow.

Whether you’re sculpting your practice, soaring through marathons, or recovering from an intense gym session, Alea bundles provide eco-friendly solutions that match your rhythm. Explore options like our Tampons Bundle or our Mix Bundle to discover how seamless, sustainable care can support your lifestyle.