Female optimised training: how to work with your menstrual cycle for optimal fitness cycling
Now is the time to begin the switch from higher intensities to steadier efforts, as well as giving your body more recovery time.
Basically, strength sessions aren’t completely useless in this phase, but as you’re unlikely to see as many gains as you would in the first half of your cycle, you may want to cut down on the number of sessions, as well as the weight and perceived exertion. Also as oestrogen inhibits glycogen accessibility and progesterone prevents the body from storing glycogen, Jasmijn stresses that you need to add carbohydrates during exercise during this phase to perform optimally.Post-workout, whey protein is important. Dr Stacy Sims’ recommendations are for ~25-30g of protein within 30 minutes post-exercise, and that it should contain at least 3g of leucine.
As well as consuming more leucine-rich protein, Jasmjin recommends adjusting the gap between your workouts: “That could be done by doing workout A today in the morning and workout B tomorrow in the evening. Or, if that is not enough, including more rest days or proper active recovery days during the mid-luteal phase.”
This is due to your resting metabolic rate being elevated by an estimated 100-300 kcal, as well as changes in insulin sensitivity, explains Jasmijn. Dr Stacy Sims recommends that protein should make up 30 to 35% of your diet, and 25 to 30 grams should be consumed post-exercise.Even though the training focus has changed for this phase, having PMS can be incredibly unpleasant and so there are some mitigation techniques you can adopt to reduce the inflammation.
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