Performance Canteen - Periods

 
 

We have so much respect for our friends at Performance Canteen  and love their contributions!  This week they’re discussing something close to our hearts – periods and the risk of them stopping.  We know periods can cause discomfort but it’s better to have them than not.  Over to you Fran and Kate …

50% of the population has periods, yet it’s still such an uncomfortable topic of conversation.  We’re loving the ‘We Are Girls in Sport’ mission to open up this conversation.  From a health and performance point of view, periods are an essential part of the toolkit and are a brilliant indication that you are fuelling your body well and it is primed to perform at its best and meet your goals. 

The major risk factor for missing periods is under-fuelling – in simple terms, spending more energy that you’re eating. This is so common in young athletes – both intentionally and unintentionally as we very often under-estimate just quite how many calories young athletes need to keep up with the demands of growth, school, social lives, training, competing and generally being a teenager. 

Unfortunately, skipping periods, or losing them altogether, is becoming increasingly common. It’s so important to understand though that just because it’s common, it doesn’t mean it’s normal. What we do want to make both normal and common are conversations around periods and helping athletes to understand the risk factors around losing them.

Training and competing without having to worry about periods may sound like a dream scenario on the surface BUT, if improved performance is your goal, losing your period is a sure way to move you further from that goal.

 
 

So, how do you make sure you’re eating enough to reduce this risk?  Each time you’re eating, we recommend that you get into the habit of thinking about including something from each of these sections below.  Adjust amounts according to training load.  In particular, the more you’re training, the more carbs you need to be mindful of including.

What are some of the signs that you may not be eating enough to help reduce the risk of losing your period?

  • Tiredness,

  • low mood

  • lack of concentration

  • dips in performance

  • frequent colds 

  • achiness after training

  • taking longer to recover from sessions

  • craving sweet foods

  • hunger

If you can get into the habit of checking what’s on your plate and checking in with how you’re feeling, coupled with getting more comfortable with talking about you period, you’ll be making a good long-term investment in your health and performance.

If you would like any further information about fuelling for health and performance, please get in touch @performance_canteen or hello@performancecanteen.co.uk 

Lisa King