Understanding the Menstrual Cycle and Female Athletes: What the Research Tells Us
- Leilanie Pakoa
- May 9
- 5 min read
In the world of sport psychology and athletic performance, one important but historically under-researched topic is the menstrual cycle and its effects on female athletes. For decades, training programs and performance expectations were designed around male physiology, leaving a significant gap in understanding how menstrual health impacts female athletes’ wellbeing and performance.
Thankfully, in recent years, research attention has grown — but much work remains.
In this blog, we’ll explore what the current evidence says, who is leading the research, whether the menstrual cycle affects performance, and practical strategies for coaches and sport psychologists supporting female athletes.
A History of Underrepresentation in Research
Historically, women have been underrepresented in sport science research. A major review found that only about 6% of sport and exercise science studies included female participants exclusively, and even fewer considered the menstrual cycle as a variable (Cowley et al., 2021).
The lack of empirical data has led to training programs that do not reflect the lived experience of many athletes. Only recently have researchers started calling for better inclusion and better design of studies around hormonal fluctuations (Meignié et al., 2023).
Who is Leading New Research?
There is growing momentum internationally to better understand the impact of the menstrual cycle on performance. Key leaders in this space include:
Dr. Kirsty Elliott-Sale and colleagues from Manchester Metropolitan University (UK), who focus on hormonal influence in sport.
The Female Athlete Program at Boston Children’s Hospital.
Researchers contributing to major journals like The International Journal of Sport and Exercise Psychology and The South African Journal of Sports Medicine.
The Australian Catholic University and Australian Institute of Sport seem to be focusing on develop more opportunities and pathways for researchers to delve into female specific perspectives and topics.
Recent studies (such as Meignié et al., 2023) are developing more sophisticated models that move beyond simply categorising phases as “good” or “bad” for performance.
How Does the Menstrual Cycle Affect Performance?
Research indicates that hormonal fluctuations can affect physical and psychological factors important to athletic performance, but the effects vary significantly between individuals.
Key findings:
Follicular Phase (Day 1–14): Some studies suggest strength and power may peak in the late follicular phase (around ovulation) when oestrogen is high and progesterone is low (Meignié et al., 2023).
Luteal Phase (Day 15–28): Increased progesterone may lead to higher body temperature, fatigue, and altered metabolism, which could influence endurance performance (Findlay et al., 2022).
Menstruation (Day 1–5): Some athletes report discomfort, pain, or mood changes during menstruation, which can impact wellbeing and focus, but not all athletes experience performance declines (Murofushi, 2020).
Overall, individual responses vary — meaning training and competition planning must be personalised rather than based on general assumptions.
Training Around the Menstrual Cycle: Is There an Optimal Time?
Emerging evidence suggests some general trends:
High-intensity and strength training might be better tolerated during the follicular phase.
Lighter recovery work or more strategic rest days may be helpful during the late luteal phase or during menstruation, particularly if athletes experience symptoms like cramps, low energy, or poor sleep.
However, rigid periodisation based on the menstrual cycle isn’t always practical — athlete self-awareness and open communication are more important than strict rules (Okazaki & Kaneko, 2014).
Some athletes may perform best during menstruation, while others may find it more difficult. Personalised tracking tools, like apps or journals, can help athletes and coaches identify patterns over time.
Common Challenges Faced by Female Athletes
Athletes report several menstrual-related challenges that can affect both performance and wellbeing:
Physical symptoms such as cramps, headaches, bloating, and fatigue.
Emotional changes including mood swings, irritability, or heightened anxiety.
Social stigma, leading to embarrassment discussing periods with coaches or teammates.
Access to menstrual products, especially during competitions or travel.
Fear of being perceived as "weak" if symptoms are disclosed.
Additionally, there is the complex issue of Relative Energy Deficiency in Sport (RED-S), where disordered eating or insufficient energy intake leads to menstrual dysfunction — a serious health concern requiring multidisciplinary support (Mountjoy et al., 2018).
How Coaches and Sport Psychologists Can Support Female Athletes
The most powerful strategies to support female athletes include:
Open, normalised conversationsCoaches should create an environment where discussing menstrual health is normal, not taboo. Team education sessions can be a good start.
Individualised supportRecognise that every athlete’s experience is different. Encourage athletes to track their own symptoms and patterns confidentially.
Flexible training plansBuild training programs with room for modification, allowing athletes to adjust based on their cycle and wellbeing without stigma.
Access to medical supportEnsure athletes have access to sport physicians or gynaecologists experienced in working with athletes.
Promoting wellbeing over performanceEmphasise athlete health and wellbeing as the foundation for long-term performance success, especially for younger athletes still navigating menstrual health.
Conclusion
The relationship between the menstrual cycle and athletic performance is complex, highly individual, and still emerging in scientific literature. While traditional sport systems have long ignored this important factor, the tide is turning.
Female athletes deserve training environments that respect their physiology and promote holistic wellbeing. As sport psychologists, coaches, and professionals, staying informed about the latest evidence — and supporting open dialogue — is critical to helping female athletes thrive.
References (APA 7th Edition)
Bruinvels, G., Burden, R. J., McGregor, A. J., Ackerman, K. E., Dooley, M., Richards, T., & Pedlar, C. R. (2017). Sport, exercise and the menstrual cycle: Where is the research? British Journal of Sports Medicine, 51(6), 487-488. https://doi.org/10.1136/bjsports-2016-096279
Cowley, E. S., Pope, Z. K., Chen, Y. L., & Kenney, W. L. (2021). Menstrual cycle symptoms and performance: A critical review of the literature. Sports Medicine, 51(5), 1001–1017. https://doi.org/10.1007/s40279-020-01359-7
Findlay, R. J., Macrae, E. H. R., Whyte, I. Y., Easton, C., & Forrest, L. J. (2022). How the menstrual cycle affects exercise performance in female athletes. South African Journal of Sports Medicine, 34(1), 1–6. https://doi.org/10.17159/2078-516X/2022/v34i1a13851
Meignié, A., Saunders, P. U., Hackney, A. C., & Alonso, J. M. (2023). The menstrual cycle and sports performance: A narrative review of current evidence and future directions. International Journal of Sport and Exercise Psychology. https://doi.org/10.1080/10413200.2023.2274458
Mountjoy, M., Sundgot-Borgen, J., Burke, L., Carter, S., Constantini, N., Lebrun, C., ... & Ljungqvist, A. (2018). International Olympic Committee consensus statement on Relative Energy Deficiency in Sport (RED-S): 2018 update. International Journal of Sport Nutrition and Exercise Metabolism, 28(4), 316-331.
Murofushi, M. (2020). The effect of menstrual cycle on female athlete's psychological state and physical performance. Research Journal of Sports Performance, 15, 9–16. https://doi.org/10.34518/rjsp.15.0_9
Okazaki, K., & Kaneko, F. (2014). Relationship between menstrual cycle phase and physical performance. Japanese Journal of Sport Psychology, 41(2), 171-182. https://doi.org/10.4146/jjspopsy.2014-1411
Salgado, R. M., Teixeira, P. M., & Pereira, L. S. (2022). Effects of hormonal fluctuations on training and performance in female athletes: A systematic review. Journal of Human Kinetics, 81, 97–109. https://doi.org/10.2478/hukin-2022-0011
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