Introduction
Being a collegiate female athlete means balancing the demands of both academics and sports at a highly competitive level. It requires immense dedication and time management skills to excel in college, training and competing in a sport. The experience of being a college athlete is not just about athletic achievement; it’s about personal growth, building connections, and preparing for life after graduation.
Taking care of a collegiate athlete’s body is crucial considering everything that they have to juggle throughout the day. Prioritizing nutrition, rest, and injury prevention practices are key to ensuring peak performance and long-term health. This also means that student athletes must be educated on what their bodies need based on their individual fitness and health.
It can be hard to keep up with a female athlete’s body’s needs because of the monthly hormonal cycles. A woman’s brain is constantly changing so hormonal cycles and recovery needs impact training and daily routines. By focusing on what each female’s bodies need, the foundation is set for a sustainable athletic career, while reducing risks for burnout. Through proper diet, rest, and support, female athletes improve how they feel and perform while thriving both during and after their college years.
The Menstrual Cycle
We’ve all been there. The period is both agonizing and beautiful. It’s the woman’s body communicating with the mind, and sending signals relating to pregnancy. Women’s menstrual cycles are divided into four sections; the period, follicular phase, ovulation, and luteal phase.
During the follicular phase, it is common to feel more energetic and confident. Within the uterus, the cells mature into eggs, causing a change in discharge towards the end of the phase. With ovulation, the ovaries release the egg planted into the lining, making it easier for pregnancy for about five days. Within the ovulation phase, a woman’s senses are heightened and she may feel more calm or self assured.
During the luteal phase, more uncomfortable changes may occur such as a rise in body temperature, tender breasts, and joint pain. This is the time where women experience premenstrual signs which could lead to more irritated moods. There is an increase in estrogen and progesterone. This is a good time for women to recognize being in this phase and really focus on their mental health. After about 12 days of the luteal phase, women will hit their periods for about a week. This is when women’s uteruses shed their thickened lining. Every woman experiences something different, but it is common to experience cramps, mood swings, cravings and more. It takes strength and effort to shed the lining which leads to the cramps and drowsiness, and it is absolutely necessary to nurture the body during these hard times.
When it comes to focusing on the menstrual cycle as a college female athlete, women should listen to their bodies and look for signs to figure out which part of the cycle they are in. There are also apps such as Flo that help women track their phases in the cycle by putting in different symptoms, and they estimate when the next period may occur. This helps women keep track of where they are in the cycle, so that they can treat their bodies accordingly.
Fitness and the Menstrual Cycle
During the Luteal phase, energy levels are lower and during the follicular phase, energy levels are higher. During the follicular phase, it is easier for the body to access stored carbohydrates, also making it easier to build and maintain muscle mass. The follicular phase is a perfect time for muscle building and high intensity workouts.
After the Follicular phase is the ovulation phase, where the body may still experience more energy and strength. This is a good time to also focus on endurance and high intensity workouts.
After ovulation, the body hits the luteal phase where hormones are working harder to prepare for either the period or pregnancy. During the luteal phase, carbohydrates are locked up to fuel the hormonal change, requiring more food and water intake during this phase. This is also the phase where the body may require more rest and light exercises in order to allow the hormones to easily make their changes.
During the week of the period, low activity is very helpful to feel the best during this sensitive phase. Female athletes should stay patient with themselves when it comes to training and focus on being smooth and comfortable in whatever sport they are in.
Sleep
Sleep is a vital component of any athlete’s routine, but it’s often overlooked. Quality sleep is essential for recovery, muscle repair, and restoring energy levels. For female athletes, sufficient sleep also supports mental clarity and cognitive function. During sleep, the body releases growth hormones that promote muscle recovery and maintains a healthy cycle. Lack of sleep can lead to slower reaction times and decreased focus which negatively impacts performance. Moreover, female student athletes often juggle physical training with daily responsibilities, making rest even more crucial. Female athletes who consistently prioritize 7-9 hours of sleep per night will find themselves more energized, focused, and better prepared to perform at their best.
Nutrition and Hydration
Hydration is one of the most important aspects of any athlete’s routine. Water makes up a significant portion of the human body and is essential for regulating body temperature, transporting nutrients, and supporting muscle function. Dehydration can cause fatigue, dizziness, and impair focus. Female athletes are particularly susceptible to dehydration due to hormonal fluctuations, making consistent hydration even more important. In addition to water, drinking beverages with electrolytes can help restore the balance of vital minerals like magnesium, which is critical for muscle function and preventing cramps.
Proper nutrition is a cornerstone of athletic performance, and female athletes have unique nutritional needs. A balanced diet that includes an adequate mix of carbohydrates, proteins, fats, vitamins, and minerals ensures that the body has the energy and nutrients it needs to thrive. For female athletes, certain nutrients require particular attention, such as iron, particularly because women lose iron through menstruation. Iron helps to support energy levels and prevent fatigue, which is particularly crucial during intense training.
Calcium is also essential for bone health, as women are at a higher risk of developing osteoporosis. Protein, of course, plays a critical role in muscle repair and growth, ensuring that the body recovers efficiently after training sessions. Easy protein sources include red meat, chicken, salmon, and eggs. Cruciferous vegetables such as broccoli and brussels sprouts help fight breast cancer cells. It can also be beneficial to take daily multivitamins in order to absorb all needed vitamins and minerals. When in doubt, try to make your plate colorful, by trying out different fruits, vegetables, carbohydrates, and protein sources.
Conclusion
Studies on the menstrual cycle are still being pursued and need more research on. This topic has recently hit the surface, and there is a lot more to uncover. In conclusion, being a college athlete, especially a female athlete, requires a balanced approach to managing both physical and mental health while excelling in academics and sports. Understanding and responding to the body’s needs is crucial for enhancing growth in training and avoiding exhaustion. By recognizing the importance of rest, fueling using the right nutrients, and adjusting training to align with their body’s natural cycles, female athletes can sustain their health and well-being throughout their college careers and beyond.
Have any more thoughts or knowledge on impacts of the menstrual cycle? Please leave them in the comments!
Sources:
How Periods And Hormones Impact Mood [Menstrual Cycle]
https://www.healthpartners.com/blog/how-tracking-your-period-can-help-improve-athletic-performance
https://www.healthline.com/nutrition/breast-cancer-foods#foods-to-eat
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