Training and Performing with PMS

Reducing the effects of PMS

The week before your period, when the hormones ramp up around five days before menstruation, can be difficult for some women who struggle with PMS.

Some women will have mood swings, tiredness, increased hunger, or other symptoms that can occur during the week before their period, causing doubt about how they will perform their best.

If this is you, it's not your imagination. Estrogen and progesterone ramp up and peak approximately five days before menstruation, and this is when PMS kicks in, which can impact your training and performance in several ways.

Here's how you can manage these symptoms and bring your A-game.

Bump Up Your Electrolytes.

During the high-hormone phase, it can help to preload your system with electrolytes the night before your competition. Adding sodium-rich fluids will raise your blood plasma volume. Like this, your heart doesn't have to work as hard, making it easier to cool down and sweat.

Good options include chicken broth, miso soup, or a sports drink with higher sodium.

Manage Inflammation

Inflammation will affect cramping during PMS.

Research has shown that what we eat impacts menstrual pain.

They found that a diet rich in omega-3 fatty acids and low in processed foods, vegetable oil, and sugar will help reduce inflammation.

Nothing new, considering we advise this type of diet for general health, but if you are suffering from menstrual pain, make sure to dial in your diet and keep it to low-inflammatory foods.

"Dr. Stacy Sims" recommends taking: 1 gram of Omega-3s, 45 milligrams of zinc and 200 milligrams of magnesium, and if you can take it, 80mg of aspirin or white willow bark, 7 to 10 days before your period starts every night. Over the course of three cycles, it lessens inflammation, bleeding, and PMS.

Boost Your Blood Sugar Levels

During your premenstrual phase, you will burn more calories hence why you crave more food. So instead of smashing that chocolate bar, up your carb intake, especially before any long workouts.

Adding 40 grams of carbs and 15 grams of protein before any workout longer than 90 minutes, and 40-50 grams of carbs with protein and fat through real food per hour during long workouts.

Energy Boosters

It's proven that music positively affects our performance, so when you are feeling lethargic and low on energy.

Play your favorite song to get you fired, or get something upbeat to set the pace and make you feel good.