Introduction

Welcome back to Shark Tank Performance Lab! Big shout-out to all the ladies out there! Today’s topic is an absolute must-know for any female combat sports athlete and their coaches—especially those in Brazilian Jiu-Jitsu (BJJ) – namly effects of menstrual cycle on sports performance!

For a fast tl;dr guide you can jump directly to the Summary.

Understanding female physiology is key to optimizing training, adaptation, and recovery. In the past, sports science largely focused on male athletes, leaving a huge knowledge gap when it came to female competitors. Fortunately, recent research has brought valuable insights—for example, including findings on ACL injury risks and performance fluctuations throughout the menstrual cycle.

There’s one important caveat, though: most of the available and relevant studies for combat sport focus on judo and wrestling, not BJJ. That means we have to extrapolate the findings and adapt them to our sport.

Before diving into training strategies, let’s go over a quick and essential overview of the female hormonal cycle. No need to worry—I’ll keep it simple and focus only on what truly matters for performance and recovery.

Female hormonal cycle physiology

Please take a good look at the graph below showing menstrual cycle hormone chart.

Women experience monthly fluctuations in key sex hormones, the most important being:

• Estrogen
• Progesterone
• Follicle-stimulating hormone (FSH)
• Luteinizing hormone (LH)

The cycle is coordinated and concurrent, typically lasting between 21 and 35 days, with an average length of 28 days.

These cyclical hormonal shifts have a significant impact on various aspects of athletic performance, including cardiorespiratory function, fluid balance, inflammation, recovery, cognitive performance, injury risk, gut health, sleep, and metabolism. Because of this, a well-informed, individualized approach is crucial to optimizing both performance and overall well-being in female athletes.

Estrogen is primarily an anabolic hormone, meaning it promotes energy storage and muscle building. Higher estrogen levels are associated with enhanced recovery from high-intensity exercise due to an increased capacity for muscle protein synthesis. In contrast, the decline in estrogen during menopause is linked to reduced muscle-building efficiency. Additionally, estrogen has been shown to lower blood pressure and improve the body’s ability to mobilize fats for energy, making it beneficial for aerobic endurance.

On the other hand, progesterone counteracts many of estrogen’s effects. It reduces fat oxidation, raises basal body temperature, and increases heart rate, which can negatively impact cardiovascular performance in endurance sports. Research using endurance tests, muscle fatigue assessments, and submaximal VO2 tests suggests that athletes perform better in aerobic exercise during the follicular phase (days 6–12) compared to the luteal phase (days 16–28). The combination of rising estrogen and low progesterone in the late follicular phase is likely responsible for enhanced performance and higher energy levels during this time.

Menstrual Cycle and …

Menstrual Cycle and Metabolism

During the follicular phase, high estrogen levels promote fat breakdown, increasing fatty acid availability while preserving muscle and liver glycogen. In contrast, progesterone, which rises during the luteal phase, has the opposite effect—reducing fat availability and increasing glycogen use. This shift from fat to carbohydrates as a primary energy source can impact female athletes, particularly during competition prep or weight-cutting. Since the follicular phase limits carbohydrate use and conserves glycogen, athletes may need to adjust their diet by increasing carbohydrate intake to meet their energy demands.

Menstrual Cycle, Inflammation, and Recovery

Estrogen has anti-inflammatory and antioxidant properties. Research shows that inflammatory markers (such as creatine kinase and interleukin-6) tend to stay elevated longer after high-intensity training during the mid-follicular phase, when estrogen is lower. In contrast, the luteal phase (when estrogen is higher) appears to reduce post-exercise inflammation and muscle soreness. This suggests that athletes may require more recovery time after intense training during the follicular phase than in the luteal phase. Adding more anti-inflammatory foods to the diet (such as berries, leafy greens, and omega-3 sources) can also help with recovery.

Menstrual Cycle and Gut Health

Changes in gut permeability throughout the menstrual cycle may contribute to fatigue, anxiety, and food cravings, particularly in the premenstrual phase. If gut health issues occur, consulting a sports dietitian can help. In general, increasing fiber intake (25-35g per day) and consuming prebiotic (onions, leeks, asparagus, bananas) and probiotic-rich foods (yogurt, kefir, sauerkraut, kimchi) can support gut health and digestion.

Menstrual Cycle and Injuries

Women are 3 to 6 times more likely to suffer ACL injuries than men, partly due to hormonal influences on ligament and tendon laxity. Research suggests that ACL laxity is highest during ovulation, when estrogen peaks, making joints more unstable and increasing injury risk. Since estrogen also affects muscle control and balance, athletes may want to focus on joint stability training and injury prevention exercises during this phase. Additionally, consuming collagen-rich foods (such as fish, chicken, eggs, and shellfish) or supplementing with glucosamine and chondroitin may help support ligament and tendon health.

Cognitive Function and Mood

The menstrual cycle influences both physical and mental well-being due to hormonal fluctuations. Estrogen and progesterone act as neuromodulators, affecting mood, behavior, and cognitive function. During the mid-luteal phase (moderate estrogen, high progesterone), women may experience increased stress responses, as shown by elevated salivary cortisol levels. The late luteal phase (days 24-28), when estrogen and progesterone drop sharply, is associated with heightened anxiety and depressive symptoms.

To mitigate these effects, female athletes may benefit from Omega-3 supplementation, specifically 2g of DHA+EPA daily, which has been shown to reduce cortisol levels, improve mood, and enhance concentration.

Cardio-Respiratory Function

Hormonal changes also affect breathing and heart rate. At the start of the cycle (follicular phase), respiration is slower, but in the luteal phase, progesterone increases breathing rate and heart rate. The fluid balance, is also affected, causing water retention and swelling.

Core body temperature is also higher in the luteal phase compared to the follicular phase (see the graph above), which may lead to mild hyperthermia and excessive sweat loss. Female athletes should prioritize thermoregulation and hydration by drinking cold water with electrolytes to minimize heat stress (you might also want to check out my article about proper hydration (Episode 7) and tips for training in hot environments here (Episode 6)). Monitoring heart rate may also help manage cardiovascular strain.

Menstrual Cycle and Endurance Performance

Estrogen promotes energy storage, muscle recovery, and fat metabolism, making endurance performance more efficient. High estrogen levels in the late follicular phase (days 6-12) enhance aerobic performance due to improved cardiovascular efficiency and energy availability. Conversely, progesterone, which peaks in the luteal phase, can impair cardiovascular performance by increasing heart rate, core temperature, and limiting fat oxidation. Athletes may counteract this by consuming more carbohydrates before exercise.

Menstrual Cycle and Strength Performance

Unlike aerobic performance, the impact of the menstrual cycle on anaerobic performance is less clear. Research suggests that short-duration, high-intensity activities (under 3 minutes) are not significantly affected. Some studies indicate increased strength during the follicular phase due to estrogen’s role in muscle protein synthesis, but findings remain inconsistent. More research is needed in this area.

Injury Risk, Fatigue, and Recovery

Hormonal fluctuations also impact injury susceptibility, fatigue, and recovery. High estrogen levels in the late follicular and ovulatory phases (days 6-15) are linked to increased ligament laxity, which may contribute to a higher risk of ACL injuries. Athletes and coaches should incorporate neuromuscular training, strengthening exercises, and proper bracing techniques to mitigate injury risks.

Fatigue is often reported during the menstrual (days 1-5) and luteal phases (days 16-28) when progesterone increases insulin resistance, leading to energy fluctuations. Consuming complex carbohydrates can help stabilize blood sugar and improve energy levels. Sleep quality may also decline in these phases, making prioritizing rest essential for performance and recovery.

Estrogen’s anti-inflammatory properties may enhance recovery by reducing muscle damage and promoting tissue repair. Athletes can optimize training intensity in high-estrogen phases (follicular and ovulation) for better performance and recovery.

Effects of Oral Contraceptives

Some female athletes use oral contraceptives (OCs) to regulate their cycles and reduce symptoms like cramps, bloating, and headaches. However, OCs suppress ovulation and natural hormonal fluctuations, which may impact thermoregulation, sweating efficiency, and cardiovascular performance. The data in this matter is very limited and more studies are needed.

Summary of Menstrual Cycle Changes and Application to Sport Performance

As you can see, the topic is quite complex. To make it little more practical. I’ve summarised the findings in this practical table below. You can use it as your fast guide in your everyday training.

Menstrual Phase	Menstrual Phase (Days 1–5)	Follicular Phase (Days 6–12)	Ovulation Phase (Days 13–15)	Luteal Phase (Days 16–28)
Hormones	Low estrogen, Low progesterone	Rising estrogen, Low progesterone	Estrogen peaks then drops, Progesterone begins to rise	High estrogen & progesterone (declining in late luteal phase)
Physiological Changes	Physical menstruation symptoms, Disrupted sleep, Inflammation, Reduced neuromuscular control	Boosted energy and mood, Lower blood pressure, Decreased collagen synthesis, Higher antioxidant levels	Increased basal body temperature, Reduced collagen synthesis	Elevated basal temperature, Changes in ventilation, Reduced insulin sensitivity
Training Recommendations	Prioritize a thorough warm-up, including muscle activation exercises. Engage in moderate- to high-intensity strength or endurance training.	Optimal time for high-intensity interval training (HIIT) or strength-based workouts. Peak endurance performance potential.	High-intensity workouts can be maintained but may need adjustments based on hormonal shifts. Transition towards moderate-intensity sessions.	Favor light to moderate training intensity. Incorporate flexibility-focused activities like yoga or Pilates.
Injury & Recovery	Increased inflammation and disrupted sleep may slow recovery.	Enhanced muscle repair supports quicker recovery. Higher ligament laxity could raise injury risk.	Ligament laxity remains elevated, keeping injury risk high.	Late luteal phase inflammation may contribute to longer recovery times.
Nutritional Suggestions	Increase carbohydrate intake before extended exercise. Support recovery with antioxidant-rich foods and iron.	Boost protein and carbohydrate intake if training intensity rises.	Adjust fueling strategies based on workout demands. Stay well-hydrated.	Choose complex carbohydrates to help stabilize blood sugar. Increase hydration and carbohydrate intake before prolonged exercise.
Metabolism/Nutrition	—	Body prioritizes fat metabolism.	—	Body relies more on blood glucose for energy.
Inflammation	Recovery needs may be higher.	—	—	Mid-luteal phase (Days 18–25) typically requires less recovery time.
Gut Health	—	Maintain a regular diet.	—	Include extra prebiotics and probiotics in your diet, and consider supplementation.
Injury Prevention	—	Consume more collagen-rich foods, and consider glucosamine and chondroitin supplements.	—	Continue with a balanced diet.
Sleep	—	Maintain a consistent sleep routine.	—	Use sleep-supporting strategies like good sleep hygiene practices. Consider supplements such as melatonin or magnesium
Mental Aspects	—	Stick to your usual routine.	—	Supplement with 2g of omega-3 fatty acids to support cognitive function.
Cardiorespiratory	—	Keep up with regular hydration habits.	—	Drink ice cold water with added electrolytes during workouts to support performance.
Contraceptives	—	No significant effect on athletic performance.	—	Performance levels may be slightly impacted.

For the deep dive into the topic, check out the references.

As always, I welcome any discussion and comments. If you like the article, please share.

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References

Frankovich RJ, Lebrun CM. Menstrual cycle, contraception, and performance. Clin Sports Med. 2000 Apr;19(2):251-71. doi: 10.1016/s0278-5919(05)70202-7. PMID: 10740758.

Gault, Maya B.A.; Smith, Katie Ph.D., RDN, LD, FACSM, ACSM-EP. The Menstrual Cycle: A Look Back on the Understanding and Its Impact on Athletic Performance. ACSM’s Health & Fitness Journal 27(5):p 6-10, 9/10 2023. | DOI: 10.1249/FIT.0000000000000897

The Cross-Sectional Performance Analysis and Projection of the UFC Athlete: Volume Two, UFC Performance Institute 2021

Hunter, S.K. and Senefeld, J.W. (2024), Sex differences in human performance. J Physiol, 602: 4129-4156. https://doi.org/10.1113/JP284198

Mohammadi, M.M., Dehghan Nayeri, N., Mashhadi, M. and Varaei, S. (2022), Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. J. Obstet. Gynaecol. Res., 48: 1293-1305. https://doi.org/10.1111/jog.15217