Being a woman in sport is challenging to say the least, yet the reward of accomplishing your goal while also battling hormonal changes throughout every month is so worth it. To be successful and have longevity as a female in distance running, you must understand how such an endurance-heavy sport affects various hormones in the body. You must work with your hormones, not against them. With the right fueling and training, your hormones can become your biggest performance advantage. Read on to learn more about female hormones and distance running with TRR coach Stormy Wallace.
Key female hormones affected by distance running
The human body consists of thousands of hormones, from those that allow you to maintain a healthy circadian rhythm to those that help regulate the menstrual cycle. Running in particular has a major effect on female hormones such as estrogen, progesterone, and cortisol. Estrogen and progesterone are key hormones in the menstrual cycle, while cortisol is a key hormone in regulating stress and mood.
Estrogen and progesterone tend to drop as a result of heavy training in the field of distance running. This decrease may cause menstrual cycle irregularities, but proper nutrition is critical to prevent these irregularities. Additionally, you can strategically time your fueling around your cycle to enhance energy, recovery, and performance.
Cortisol is raised as a result of endurance activity, releasing endorphins and giving you the “runner’s high” that we all crave. However, having chronically high levels of cortisol for too long can have negative effects. Yet, like anything, there are a plethora of preventative measures one can take to combat these negativities.
How to Support Hormonal Balance as a Runner
Due to the endurance-heavy nature of distance running, it is extremely important to understand how to maintain healthy levels of estrogen and progesterone, which tend to drop not only as a result of distance running, but also at certain points in the menstrual cycle. Intentional fueling is critical in order to mitigate menstrual irregularities, enhance recovery, and improve performance. Although fueling as a female endurance athlete can be complex, here are a few core principles to help you do it effectively:
- Don’t fear fat. Fat is one of the most essential macronutrients for female athletes as cholesterol acts as a primary building block and precursor of the creation of hormones like estrogen and progesterone. Consuming healthy fats such as avocado, fatty fish, olive oil, and nuts can regulate hormone levels in female athletes.
- Time your fueling. Avoid training fasted as this can negatively affect your hormonal interactions around exercise. Be sure to consume simple carbohydrates before training, and a full meal consisting of carbohydrates, protein, and fats within 30-60 minutes following a workout. The best ‘pre-run’ snack is not one size fits all; you should eat whatever works for you! Experiment with different foods and determine your best fit.
- Intentional supplementation. Unfortunately, most supplements on the market are actually unnecessary, and with proper fueling, you can get your vitamins from the food you eat. Therefore, don’t waste your money on excess supplements that you don’t truly need. There is, however, a lot of research on creatine monohydrate and its ability to help women maintain stable estrogen levels throughout their cycle. The up and coming research on creatine’s effects in endurance sport makes it a great candidate to add to your supplementation routine!
- Fuel around your cycle. Often referred to as “cycle-syncing”, there are specific foods that correlate to different phases of the menstrual cycle in order to maintain hormonal balance throughout menstruation.
- During menstruation (days 1-5), iron-rich foods become crucial to combat the drop in estrogen during this stage.
- During the follicular phase (days 1-13), healthy fats become critical to support hormonal balance as estrogen levels begin to rise again.
- In the ovulatory phase (day 14), estrogen levels are at their peak, and therefore performance, mood, and energy are peaking as well. Fueling the body with complex carbohydrates is essential to support an elevated mood, physical performance, and higher energy levels during this stage.
- Finally, the luteal phase (days 15-28) requires extra hydration and lean protein in order to mitigate effects of bloating during this stage. Ultimately, cycle syncing is extremely complex, but if done correctly can allow you to use your cycle as a performance enhancer and not be held back!
Cortisol and training
Raised cortisol levels as a result of exercise can be both good and bad. The issue comes when cortisol levels become too high and the body stays in a state of ‘fight or flight’ for far too long. This can hinder recovery time, sleep, mood, and overall performance. Fortunately, proper fueling with carbohydrates before exercise, and carbohydrates as well as protein following exercise have been shown to lower cortisol levels. Additionally, overall stress reducing activities such as meditation and deep breathing can bring the body back to homeostasis after training. Finally, supplementation with magnesium and/or ashwagandha before bed has been shown to reduce cortisol levels after a long day, ultimately improving sleep.
Key Takeaways
Being a female in the sport of distance running can be challenging, but should not be feared. If proper fueling and simple lifestyle modifications can be adopted, your hormones become your superpower in the sport of distance running! Food should not be feared, but instead used as a tool in your toolbox to enhance your performance, mood, and life!
Sources:
https://pubmed.ncbi.nlm.nih.gov/8584849
https://pubmed.ncbi.nlm.nih.gov/15831061
https://pubmed.ncbi.nlm.nih.gov/18787373
https://www.womensrunning.com/health/hormone-balancing-foods-nutrition/
https://www.bswhealth.com/blog/cycle-syncing-choosing-food-and-diet-for-hormonal-balance