I recently read Roar by Stacy T. Sims, PhD. I highly recommend it for female athletes wanting to take a holistic approach to improving performance, and to all women who want to gain a deeper understanding of the female physiology in order to improve general health and well-being.

“You are not a small man. Stop eating and training like one.” – Stacy T. Sims, PhD

Women are different physiologically than men – our bodies are shaped differently, our hormonal profile is different, and our fueling and training needs are most definitely different. Historically, most nutritional and performance research has left out female subjects because it is “too difficult” to control for cyclical changes in hormones in menstruating, perimenopausal, and menopausal women (so really, all women). Most of the research out there, therefore, is based on male subjects and male physiology only, leading to sub-optimal information for female athletes and women in general.

In Roar, Stacy T. Sims, PhD takes a practical approach to sharing her findings after years of research on how hormones impact thermoregulation, macronutrient usage, hydration, performance, and recovery, in women. I found her book to be enlightening on a profound and very personal level. It provided explanations for every single “symptom” and change I’ve experienced through my health and fitness journey. For example, the reason why on certain workout days I can’t seem to push myself hard enough, or why chocolate and carbs are irresistible sometimes. Turns out, there usually is a hormone (or more) involved!

I mean seriously, did you know that perimenopause is a period of 5 to 10 years that is accompanied by extreme hormonal fluctuations? Not only does our hormonal balance change, (estrogen production declines and eventually stops at menopause) but nutrient metabolism is also impacted, our mental health is affected, and athletic performance is certainly not left untouched. The key to navigating these inevitable changes, is to gain a deep understanding of our unique physiology and of how our hormones fluctuate through menstruation and beyond. We must learn to harness the power of our bodies and work with it, instead of against it. After all, the female body is a miraculous machine that deserves to be fueled and trained as such.

“How good you feel and how your clothes fit are a better indication of progress.” – Stacy T. Sims, Roar

It can feel daunting to sift through all of the information out there, however, keeping it simple and focusing on forward progression is the best approach. As I see it, the goal for all of us should be incremental progress – making a focused effort based on your physiology and stage of life. Here’s a summary of what hormones are at play and what you can do to work with your body –

Menstruation

On average, the menstrual cycle is 28 days long (although it can vary from 21 days to 35 days). The first 14 days is referred to as the follicular phase and it begins on the first day of your period – this is also the low-hormone phase of your cycle. The luteal phase, the high-hormone phase, takes place over days 15 through 28. Ovulation occurs right in the middle of the cycle around days 14 or 15. Estrogen dominates during the follicular phase, while progesterone takes over in the luteal phase. About 5 days before menstruation though, both estrogen and progesterone reach peak levels – hello PMS!

Follicular Phase – aka The Low-Hormone Phase (enjoy it while it lasts!)

Yeah okay, but what does this mean for training and fueling? The bottom line is, things are easier during the low-hormone phase of your cycle. We are actually, in exercise physiology terms, most like a man during this part of our cycle which begins on the first day of your period. Take advantage of these next 14 days and push yourself as hard as you can during your training.

Luteal Phase – aka The High-Hormone Phase (prepare, adjust, execute…you got this!)

Things can get tough here – exercise will feel harder, coordination, reaction time and thermoregulation are negatively impacted. In her book, Stacy T. Sims PhD provides a list of symptoms that you may experience during the high-hormone phase of your cycle that can impact performance –

• It’s harder to make muscle – According to Stacy T. Sims, PhD, “estrogen and progesterone have a profound impact on muscle-cell turnover and protein synthesis.” Estrogen impairs the growing capacity of muscles and progesterone increases the breakdown of muscle tissue. The combined effect is higher rate of muscle breakdown during exercise. During this phase of your cycle, it is particularly important to fuel your body with protein before and 30 minutes after a workout.
• Metabolism and cravings change – Estrogen reduces our ability to burn carbs (likely to protect our glycogen stores in case of pregancy) and it increases fat burning. So if you are working out hard during this time, you need to provide your body with extra carbs – this is why your cravings swing towards these foods during this time of the month. Additionally, research has shown that there is a slight uptick in metabolism in the days before your period. So estrogen is responsible for the chocolate cravings you experience!
• You may be bloated – Estrogen causes you to retain water by increasing the expression of AVP, causing constriction of your blood vessels, and increasing blood pressure. The increase in blood pressure signals a drop in plasma volume (to ease the effort placed on the heart). At the same time, progesterone inhibits the receptor sites for aldosterone, the hormone responsible for retaining sodium. This leads to a reduction in blood volume caused by less total body sodium and a decrease in cardiac output and blood pressure. These hormonal changes lead to bloating and can make exercise feel harder because your heart needs to work harder (because of the reductions in blood volume and plasma).
• Heat feels hotter – Progesterone cause an increase in your core temperature – so you just feel hotter, generally speaking. Additionally, the reduced blood volume (as described above) makes it harder to sweat (our natural cooling mechanism). To compensate, hydrate before you begin your workout (even the night before) – load up on some extra sodium (high sodium broth will do the job!). This is very important if you are planning on a demanding work out in the heat. Preparation is key to your success.
• Cramping – Cramping is caused by the contractions of the uterus as it sheds the lining. It can be uncomfortable and downright painful. In her book Roar, the author recommends that 5 to 7 days before your period you take magnesium, omega-3 fatty acids, and low dose 80-milligram aspiring to help with cramping.
• Headaches – These can occur when hormonal levels drop suddently right before your period. They’re mainly caused by the sudden dilation and restriction of blood vessels. You can manage these symptoms by staying hydrated and loading up on nitric oxide-rich foods like spinach, beets, and pomegranates.

Although not a comprehesive list, these are many of the symptoms we all experience during the high-hormone phase of our cycles. It doesn’t mean you should take those 14 days off from your fitness and health goals, it just means you should understand what your body is doing and work to support it as best you can.

Focus on recovery – progesterone is highly catabolic (breaksdown muscle) and inhibits recovery. Give your body extra protein before and after a workout during this phase of your cycle. Be patient with yourself and continue with your plan of incremental progress – and hey, the next low-hormone phase is just around the corner and you’ll be able to push yourself to the limit.

Menopause

Perimenopause, the period 5 to 10 year period of intense hormonal fluctuations, leads into a profound hormonal shift that becomes the new normal in menopause. As DHEA (the precursor to testosteronoe and estrogen) declines – estrogen production stops and testosterone production becomes very limited. With these intense shifts in hormones, our body comoposition inevitably changes, even if you maintain the same diet and exercise routine. But why? For one, estrogen plays a key role in metabolism, specifically as it pertains to fat storage. As estrogen production declines, women tend to accumulate more fat, especially around the stomach area. Additionally, protein breakdown accelerates and building and retaining muscle becomes very difficult for post-menopausal women. This is to put it simply – the changes are more complex and you may experience other symptoms like sleep disruptions, hot flashes, bloating and GI issues, memory loss, among others.

Here are some of the changes that women experience in menopause and what you can do to maintain your performonce and health goals –

• Blood vessels are less compliant – this means that it takes longer for your body to change blood pressure making it difficult for high-intensity training. Stacy T. Sims, PhD suggests using beta-alanine supplement as a vasodilator to enhance blood circulation.
• Less core temperation flux tolerance – as in the high-hormone phse during menstruation, post-menopausal women have a harder time handling heat. It is important to use cooling tools post-exercise to promote recovery. Consuming cool fluids during exercise will also help with this symptom.
• You start to sweat later and vasodilate longer – this means that instead of solely relying on sweating for cooling, your body tries to get rid of heat by sending more blood to the skin. Support your body by hydrating before, during, and after your workout.
• Greater sensitivity to carbs – Post-menopausal women experience more blood sugar swings and need less carbohydrates overall. It is important to shift to eating more proteins and healthy fats.
• Body uses protein less effectively – Because protein synthesis and breakdown changes in menopause, it is important to the type and quality of the protein consumed becomes very important for post-menopausal women. Whey protein is best before training, and a combination of whey and casein is ideal after training.
• Less power production – Due to muscle loss, post-menopausal women tend to lose the ability to generate as much power. Therefore, it is key to train for power rather than endurance.

No matter your current stage, focus on body composition and how you feel, rather than a strict weight goal. Yes, set some goals and strive to achieve them, but perhaps those goals are performance-based and not a target number on the scale. And remember, your body is truly amazing, work with it and not against it.