Hormones
7 articles
RecoverySeptember 15, 2026 · 11 MIN
Female Athlete Muscle Repair: How Estrogen Shapes Recovery Speed
Estradiol plays a direct myoprotective role in female athletes, influencing satellite cell activation, creatine kinase clearance, and inflammatory response timing. Understanding how muscle repair varies across the menstrual cycle allows female athletes to schedule demanding sessions and recovery strategies for faster adaptation.
RecoverySeptember 9, 2026 · 12 MIN
Female Athlete Recovery: Hormonal Cycles, Sleep, and Adaptation
Progesterone raises core temperature by 0.3-0.5°C in the luteal phase, disrupting deep sleep and slowing recovery. Learn how to periodize training load, nutrition, and sleep strategies across the menstrual cycle for optimal adaptation.
NutritionSeptember 2, 2026 · 11 MIN
Hormonal Contraception and Endurance Performance: What the Research Says
Over 50% of female endurance athletes use hormonal contraception, yet few understand its effects on VO2max, thermoregulation, and recovery. Here is the evidence on how different contraceptive types affect training and racing.
NutritionAugust 23, 2026 · 10 MIN
Nutrition for Menopausal Endurance Athletes: Adapting Fueling to Hormonal Changes
Declining oestrogen fundamentally alters how your body stores glycogen, metabolises protein, and regulates fluid. Here is how to adapt your nutrition strategy for peak endurance performance through menopause.
HydrationJuly 29, 2026 · 8 MIN
Hydration for Female Athletes: How the Menstrual Cycle Affects Fluid Needs
Oestrogen and progesterone directly affect plasma volume, sweat rate, and thirst sensitivity throughout the menstrual cycle. Female athletes who understand these shifts can personalise their hydration for every training phase.
TrainingJuly 18, 2026 · 9 MIN
Perimenopause and Endurance Training: Adapting Your Training and Nutrition as Hormones Shift
The hormonal transitions of perimenopause — typically beginning in the early-to-mid 40s — directly affect VO2max, recovery rate, muscle mass, bone density, and thermoregulation. Evidence-based adjustments to training and nutrition can preserve or even improve performance through this transition.
NutritionJune 17, 2026 · 8 MIN
Fueling Around Your Menstrual Cycle: A Female Athlete's Nutrition Guide
Hormonal fluctuations across the menstrual cycle alter fuel metabolism, hydration needs, iron requirements, and recovery capacity. Nutrition tailored to your cycle can meaningfully improve performance.