As female athletes continue to push the boundaries of their physical capabilities, there is a complex relationship between athletic performance and the hormones affecting their body. Estrogen is a key hormone that shapes the athletic journey via fuel storage and utilization.
By exploring the impact of optimized nutrition on hormonal health,
we can directly impact your athletic performance
The Menstrual Cycle and Fuel Metabolism
The menstrual cycle is divided into three distinct phases, each with its own unique fluctuating level of estrogen and progesterone which add a layer of complexity to the intricate relationship between hormones and athletic performance.
The follicular phase: Begins on the first day of menstruation and lasts until ovulation, with low levels of estrogen and progesterone.
The ovulatory phase: Ovary releases an ovum, with high estrogen and low progesterone
The mid-luteal phase: Follows ovulation, characterized by high levels of progesterone and estrogen.
Recent research has shown that, in women, estrogen plays a pivotal role in controlling fuel storage and utilization through an increased level of fat stored within the skeletal muscles. This intramyocellular lipids (IMCL) storage, coupled with a greater reliance on fat as a fuel source during exercise, enables female athletes to conserve their carbohydrate reserves in both their liver and their muscle. Research suggests that this hormonal occurrence may lead to better performance in longer-duration / endurance activities, plus an overall increased resistance to fatigue.
Intramyocellular lipid storage may lead to better long-duration
athletic performance & resistance to fatigue.
While the effects of estrogen on fuel metabolism are well-established, the direct impact on athletic performance remains a topic of debate. Although conclusions are difficult to draw due to research variability and low quality research (in some studies), at present, research suggests the potential for a slight reduction in performance during the early follicular phase of a woman's menstrual cycle.
Personalizing the Approach: Tailoring Nutrition Strategies
At Rasa Nutrition, we strive to optimize performance for female athletes by working together, to create a sports & athletic nutrition plan that is right for you, your body and your physical pursuits. The impact of estrogen on athletic performance is a multifaceted puzzle that deserves attention as well as additional research.
Bridging the knowledge gap, through high-quality research,
can empower female athletes to reach their full potential with optimized nutrition performance that factors in the unique hormonal profiles of female athletes.
Because providing nutrition recommendations based solely on a specific day of an athlete's menstrual cycle is not advisable. It is important to acknowledge the vast differences in ovarian hormone concentrations between different individuals' menstrual cycles. Especially when discussing nutrition for athletic performance. Rasa Nutrition works with you to create a personalized approach to sports & athletic nutrition that considers each athlete's unique hormonal profile and response to exercise.
References:
Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes' Performance: A Narrative Review. Int J Environ Res Public Health. 2021;18(4):1667. Published 2021 Feb 9. http://doi.org/10.3390/ijerph18041667
Jeukendrup A. Effects of menstrual cycle on performance. Mysportscience. Accessed June 3, 2024. https://www.mysportscience.com/post/effects-of-menstrual-cycle-on-performance.
Devries M. The female athlete: Considerations for fuel storage and Utilization. Mysportscience. Accessed June 3, 2024. https://www.mysportscience.com/post/the-female-athlete-considerations-for-fuel-storage-and-utilization.
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