When it comes to female performance, both in athletic pursuits and high-stakes professions, several unique biological, psychological, and social factors play a significant role. Understanding these elements is crucial for maximizing potential, maintaining health, and achieving long-term success. From hormonal cycles to stress management, female bodies operate with a distinct physiological blueprint. Unpacking these influences can shed light on how women can harness their innate strengths while navigating external challenges.
Hormonal Cycles and Their Role in Performance
A burning question in the sports industry is whether the phases of the menstrual cycle have impact athletic performance. Hormones like estrogen and progesterone fluctuate throughout the cycle, affecting fuel utilization, energy levels, endurance, and even pain tolerance. Many have proposed that short duration, intense activities are favored in the pre-ovulatory phase and longer duration, lower intensity, active recovory/mobility activities are favored in the post ovulatory phase. Although there is physiological support for these notions, studies of populations of female athletes have failed to consistently show statistically significant improvements in performance with timing training with the menstrual cycle. However, surveys of female athletes show that a significant majority of women subjectively perceive differences in their performance at different times of their menstrual cycle.
Because there is so much variation in menstrual cycles within the same individual and across different women, studying this question and finding statistical significance of a stated outcome is challenging. It is possible that due to the high variability of the menstrual cycle, studies are limited in their ability to detect these differences.
Wherever you land in this debate, most experts agree that there is clear benefit for female athletes to be in tune with their menstrual cycles. Tracking cycles and journalling performance objectively and subjectively is a great tool to assess if and when in the cycle performance differences exist. Even more important is detecting when changes occur to the menstrual cycle. When previoulsy regular cycles suddenly become irregular or absent, this is a signal that there is a change occurring that is impacting the woman’s physiologic balance. This could be medical condition such as thyroid dysfuntion or it could be related to fueling imbalance where total energy or carbohydrate intake may be insufficient for training. Or, she could be pregnant! In this way, the menstrual cycle is the “fifth vital sign” into a woman’s health and performance.
The Stress Response and Its Impact
The stress response, orchestrated by the hypothalamic-pituitary-adrenal (HPA) axis, is another critical factor affecting female performance. In times of stress—whether physical or psychological—the body triggers a “fight or flight” response, flooding the system with cortisol and other stress hormones. This response was designed by nature as a survival mechanism, but chronic stress can disrupt the balance of hormones, including those related to the menstrual cycle.
Women, particularly those in high-demand professions or competitive sports, may experience irregular or absent menstrual cycles as a result of chronic stress and overtraining. This hormonal imbalance not only affects reproductive and general health but can also hinder physical performance, recovery, and immune function. Monitoring and managing the stress response system is essential to maintaining both long-term health and peak performance.
Nutrition and Energy Availability
Fueling the body correctly is critical for female performance. Low energy availability (LEA), which occurs when energy intake is insufficient to meet the demands of training and daily function, is a common issue among women, particularly in high-performance environments. This can lead to a cascade of health issues, including menstrual irregularities, bone density loss, infertility and increased risk of physical injury.
Energy and macronutrient requirements vary according to physical size, type and volume of physical activity. Endurance athletes training for long duration events will fuel differently from the power lifter training for a competition. For this reason, there is no “one-size-fits-all” and it is important for female athletes—from the avid recreationalist to the elite professional athlete—to seek help from a professional with expertise in fitness and nutrition to create an individualized plan. If the athlete is experiencing changes to their menstrual cycle, engaging their healthcare professional should be part of their care. Female physiology is complicated and individualized, and for this reason, a muti-disciplinary approach is essential.
Recovery and the Importance of Rest
One of the most overlooked aspects of female performance is recovery, particularly in women over age 40. Women in demanding roles—whether as athletes, executives, firefighters, or police—often face the temptation to push through fatigue without prioritizing rest, sleep, active recovery activities, and self-care. However, effective recovery is essential for both physical and mental performance. Without adequate recovery, the stress response system does not return to baseline equilibrium, which can lead to burnout, injury, or decreased efficiency.
Sleep is the cornerstone of recovery. Adequate sleep allows for physical and mental recovery as well as energy restoration. A very helpful tool to assess sleep quality is through wearable technology, such as a WHOOP! strap or the Oura ring. These devices can give valuable insight into sleep patterns which can inform lifestyle changes or other interventions to improve sleep.
Other strategies include ensuring active recovery days, mobility training, and tissue care. Practices like meditation or yoga are also helpful for returning the stress response system back to equilibrium.
Dr. Carla DiGirolamo emphasizes the power of self-awareness and tailored strategies to improve performance. By tapping into these resources and prioritizing both physical and mental health, women can continue to thrive in all aspects of their lives.