HORMONES : Booster ses performances

Introduction

This tutorial focuses on understanding how hormonal fluctuations can impact athletic performance, especially for women. It draws insights from Juliana Antero, a researcher specializing in athlete training at INSEP. By addressing misconceptions about exercising during menstrual cycles and learning to harness hormonal health, you can optimize your training and overall well-being.

Step 1: Understand Hormonal Phases

• Identify the Phases: Familiarize yourself with the menstrual cycle phases:
  • Follicular Phase: From the first day of your period to ovulation.
  • Ovulatory Phase: Around the time of ovulation.
  • Luteal Phase: Post-ovulation until the start of your next period.
• Track Your Cycle: Use a calendar or app to monitor your cycle and identify when each phase occurs.

Step 2: Adapt Training According to Phases

• Follicular Phase:
  • Focus on increasing intensity and volume in training.
  • This phase is ideal for building strength and endurance.
• Ovulatory Phase:
  • Peak energy levels, so incorporate high-intensity workouts.
  • Consider interval training and competitive events.
• Luteal Phase:
  • Gradually reduce intensity; focus on lighter workouts and recovery.
  • Incorporate yoga, stretching, and low-impact exercises.

Step 3: Nutrition Tailored to Hormonal Phases

• Follicular Phase Nutrition:
  • Focus on protein-rich foods and complex carbohydrates.
  • Include iron-rich foods to support energy levels.
• Ovulatory Phase Nutrition:
  • Maintain balanced meals to sustain high energy.
  • Hydration is crucial, as you may sweat more during intense workouts.
• Luteal Phase Nutrition:
  • Incorporate magnesium and omega-3 fatty acids to alleviate PMS symptoms.
  • Focus on whole foods, and consider reducing sugar intake.

Step 4: Mindset and Mental Health

• Listen to Your Body: Pay attention to how you feel during different phases and adjust your mindset accordingly.
• Practice Self-Care: Engage in activities that promote relaxation and mental well-being, especially during the luteal phase.

Step 5: Seek Support and Community

• Join a Community: Find groups or online forums where you can share experiences and get support.
• Professional Guidance: Consider working with a coach or nutritionist who understands hormonal health and its impact on performance.

Conclusion

Understanding and adapting to your hormonal cycle can significantly enhance your athletic performance and overall well-being. By tracking your cycle, adjusting your training and nutrition, and prioritizing mental health, you can turn hormonal fluctuations into a powerful ally in your fitness journey. For further support, consider joining communities focused on women's health and fitness.