Sport and your cycle – How to train in harmony with your body

The female cycle has a strong influence on physical and mental well-being. Your body's resilience varies depending on the phase of your cycle. By adapting your workouts to the different phases, you can:

• Reduce the risk of injury
  
• Optimize your recovery
  
• Avoid additional stress for your body
  
• Staying motivated and healthy in the long term
  
• Simply feel better all around

But what different phases of the menstrual cycle are there, and how do they manifest themselves?

The female cycle follows a specific pattern, beginning on the first day of menstruation and ending the day before the next period. The phases we describe here are based on an average 28-day cycle.

Important: Every cycle is individual and can vary from woman to woman and from month to month. According to the American College of Obstetricians and Gynecologists (ACOG), a normal menstrual cycle lasts between 21 and 35 days.¹ We recommend that you observe your period, its flow, and regularity to develop a better understanding of your own body.

The menstrual phase marks the beginning of a new cycle and is a clear sign that our body is functioning in its natural rhythm and is healthy . During this phase, your body is busy shedding the uterine lining, and the hormone levels of estrogen and progesterone reach their lowest point. This combination can contribute to feelings of exhaustion and low motivation . Unfortunately, for some people, this phase is also accompanied by physical discomfort such as cramps. However, this doesn't mean you should completely avoid exercise during this time. A study by St. Mary's University in London and the app "FitrWoman" investigated the effects of exercise during menstruation using data from over 14,000 women worldwide. 82 percent of the women surveyed from Germany stated that moderate exercise alleviates discomfort during their period.²

During the follicular phase, your body begins preparing for ovulation. Hormone levels, especially estrogen, rise during this phase, leading to a noticeable increase in energy and performance . Your body recovers faster , allowing you to perform more intense workouts. This is the ideal time to pursue your fitness goals and try more challenging or new types of training.

Ovulation is the phase in which estrogen levels reach their peak. You often feel more confident and physically stronger. However, your body is also more susceptible to injury during this phase. It is therefore particularly important to pay attention to proper form, as loosening of the ligaments and
High estrogen levels can increase your risk of injury to your tendons.

After ovulation, the luteal phase begins. During this phase, increased levels of progesterone are released, which supports important regenerative processes in the body. It's perfectly normal for your energy levels to fluctuate during this time and for you not to always feel as energetic as in previous phases. But right now, your body is working hard to regenerate. Therefore, it can be beneficial to adjust your training intensity slightly and allow your body more rest .

By tailoring your training to the different phases of your cycle, you can optimize your health while avoiding the risk of overexertion and injury. Listen to your body's needs and adjust your workouts accordingly – this will not only make you feel fitter, but also more balanced and motivated overall.

Whether you've just been to the gym or done some yoga at home, our Balance Shakes are a quick, delicious, and balanced way to replenish your body with high-quality protein and essential nutrients . They support your recovery and help you achieve your goals. No matter what stage of your cycle you're in, our shakes have you covered!