Premenstrual Syndrome (PMS) is a common experience for many female athletes, which can lead to difficulties in training and performance. By understanding the impact of PMS on the body, coaches and athletes can work together to ensure that the athlete is able to perform better during PMS..
Symptoms of PMS can include:
It’s important to note that 75% of women experience PMS symptoms.
During the premenstrual phase, the hormones estrogen and progesterone peak, making it harder to build muscle and maintain muscle mass due to a catabolic state.
Additionally, metabolism changes occur, leading to increased fat burning and higher calorie burn.
PMS can also lead to a decrease in blood plasma volume, making it harder for the body to regulate temperature, leading to cramping and low energy.
To mitigate the effects of PMS on performance, athletes can adjust their training accordingly.
Volume loading can be heavier during low hormone phases, while high hormone phases can be used to work on technique, mobility, and max intensity.
Coaches can also offer assistance by recommending high sodium drinks or electrolytes to address decreased blood plasma volume during PMS.
Increasing carb intake during training sessions lasting longer than 60-90 minutes can also help.
Did You Know – Music has been shown to increase energy and provide pain relief, making it a great tool to use during this time.
General fluid intake can also assist with heat regulation.
Overall, education and awareness are key to helping athletes navigate PMS and optimise their performance during this time.
Coaches should be mindful of their athletes’ personal experiences and adjust training programs accordingly.
Knowing what is likely to happen, when it will roughly take place and understanding the strategies to work with your body, will empower you to adapt.
If you found this article by Precision Athletica Strength & Conditioning Coach Shona O’Connell-Shea interesting, you may also like to read her recent post on how to track your cycle.
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