Summary

In summary, current evidence on how ovarian hormones affect exercise performance, training, and recovery across the menstrual cycle is inconsistent and mostly of low methodological quality. This means that general recommendations based on menstrual cycle phases are premature. Instead, female athletes and coaches are encouraged to adopt an individualised, data-informed approach, acknowledging both hormonal and non-hormonal influences such as perceived effects, cycle-related symptoms, lifestyle factors, and broader social experiences. 

Crucially, more female-specific research with higher methodological rigour is required to deepen our understanding and enable evidence-based, individualised strategies that can better support the health and performance of female athletes. Until then, the menstrual cycle should be seen as one of many factors that can influence performance, training, and recovery, with individual experience guiding practical decisions. When applied thoughtfully, a personalised approach is a sensible strategy for optimising performance, training, and recovery in all female players, regardless of their hormonal profile.