The Menstrual Cycle and Recovery

A key principle of training is that improvements in performance come from a balance between the stress of training and effective recovery afterward (Kellmann et al., 2018). Many physiological adaptations occur during post-exercise recovery, which is essential for long-term adaptation (Bishop et al., 2008). While factors like exercise intensity, duration, and type influence recovery, the role of ovarian hormones in female recovery is not yet fully understood. For example, oestrogen has been shown to activate pathways that promote muscle protein synthesis, which may enhance muscle repair and adaptation (Knowles et al., 2019). Additionally, evidence from animal models suggests that oestrogen might protect against exercise-induced muscle damage and support muscle repair and regeneration (Enns & Tiidus, 2010; Tiidus, 2003, 2005). While these mechanisms indicate that these hormones could influence recovery, it is still unclear whether fluctuations across the menstrual cycle create optimal or suboptimal environments for recovery in female athletes.

Studies examining recovery from exercise (endurance and eccentric resistance-based exercise) across the menstrual cycle have produced mixed findings (Hackney et al., 2019; Minahan et al., 2015; Romero-Parra, Alfaro-Magallanes et al., 2020; Romero-Parra, Barba-Moreno et al., 2020). A systematic review and meta-analysis by Romero-Parra, Cupeiro et al. (2021) suggested that hormone fluctuations across the menstrual cycle might influence exercise-induced muscle damage, particularly affecting delayed onset muscle soreness. The authors proposed that, in practice, lower training loads or longer recovery periods could be considered during the early follicular phase, when oestrogen and progesterone are lowest. However, the review also highlighted that more high-quality research is needed before these recommendations can be applied in practice.

Overall, while oestrogen might play a meaningful role in recovery after endurance and eccentric resistance exercise, it remains unclear whether this translates into better or worse recovery across different cycle phases. As a result, the current evidence base is insufficient to support broad, generalised menstrual cycle variations in recovery guidelines. Instead, any adjustments to training or recovery strategies should be informed by individual responses and data, emphasising again a personalised approach to athlete management.

Coaching Tips:

• Avoid rigid “cycle-based” recovery prescriptions; instead, monitor individual patterns over several months to inform smarter adjustments (if needed).
• Encourage good recovery habits all cycle (sleep, nutrition, hydration), which might buffer any cycle-related fluctuations.