We all feel the pressure sometimes to just push through, but even so, there are days in the month when that booked HIIT class is absolutely not happening. This instinct to listen to our bodies is now being formally recognised in professional women’s football. Ahead of the curve, clubs like Chelsea FC Women have used menstrual tracking in their training programme for some time. Taking it a step further, UEFA recently published a consensus statement developed by a 16-person multidisciplinary panel for best practice tracking in women’s football.
Happily, you don’t have to be a pro athlete to benefit from menstrual tracking in your training schedule and life. The more familiar you are with your own cycle, the easier it is to spot patterns, understand changes, and give your body what it needs, whether that’s taking extra recovery time or paying more attention to nutrition.
Why cycle tracking matters
Understanding your cycle can help you make smarter decisions about your training, recovery, and nutrition - whatever sport or activity you do. Much of the existing research in this space has come from endurance sports, leaving gaps when it comes to other disciplines. To address this, UEFA developed a formal consensus statement specifically for women's football, a sport with its own distinct demands: sprinting, tactical decisions, quick transitions, travel, and often disrupted sleep. The result is guidance that places particular focus on individual patterns rather than predicting performance.
The goal is to understand what's normal for each individual athlete. While this guidance is tailored to women's football, the principle applies whether you're running marathons or just trying to stay active. Knowing your own patterns can help you make the right decisions for your exercise routine, recovery, and nutrition.
Why every week can feel different
Below is a quick overview of each phase of the cycle, but there’s no one-size-fits-all. You may have a different experience of each stage.
- Phase 1 (Early Follicular / Menstruation): Oestrogen and progesterone are low, and some women may experience cramps and fatigue.
- Phase 2 (Late Follicular / Pre-Ovulation): Oestrogen is at its peak and that can mean higher energy levels.
- Phase 3 (Early Luteal / Post-Ovulation): Progesterone begins to rise and oestrogen moderates, basal body temperature may slightly increase.
- Phase 4 (Mid-Luteal / Premenstrual): This is when progesterone peaks, which can lead to mood changes, food cravings, and bloating.
Try not to label any phase as inherently “good” or “bad”, but approach menstrual tracking as establishing a baseline from which to make informed choices for your health.
Can any stage increase injury risk?
There is evolving research into whether certain phases of the menstrual cycle may increase the risk of soft tissue injuries. However, the UEFA consensus at this time is that there’s not enough conclusive evidence to be certain.
What we do know, in the words of Dr Georgie Bruinvels, Chelsea FC’s physiology consultant, is that “the menstrual cycle is an inflammatory process and excess inflammation can result in an injury". So it’s sensible to manage your training load, recovery, and nutrition carefully.
The value of knowing your normal
Menstrual cycle tracking helps to clarify what’s normal for you. That includes:
- Cycle length
- Bleeding patterns
- Symptoms
- Energy levels
- Sleep quality
With a personal baseline established, it can be easier to notice when your body is signalling that there may be something wrong. Potential red flags may be lower energy, an irregular cycle, heavy bleeding, or major mood and appetite changes. These symptoms tell you about your cycle, but are also clues about your overall health.
In some cases, changes in your cycle can be one of the earliest signs your body is under stress. You may have already noticed this in the past, perhaps when going through a period of emotional strain or poor sleep. These signals can help you to make the right choices and tailor your activity levels, not to a specific phase, but to how your body is actually feeling. This might mean prioritising recovery when you’re fatigued or fuelling your body more after an intense workout.
What your cycle is telling you about your nutrition
Cycle tracking can also shed light on your nutritional needs, an important part of any active lifestyle.
Cravings and appetite
Reaching for the biscuits more at certain times in your cycle? You’re in good company, as Chelsea doctor Dr Georgie Bruinvels notes there are often cravings for energy-dense foods in phases three and four. Fluctuations in appetite, while completely normal, can contribute to weight fluctuations, although these short term shifts are often down to hormonal changes and fluid balance.
Managing this should not mean restriction. In many cases, increased appetite just means your body needs more fuel. Focus on adequate carbohydrates for training, protein for recovery, and meeting your nutritional needs consistently.
Fatigue and iron
Heavy menstrual bleeding (also known as menorrhagia) is closely linked to iron deficiency and fatigue. This can directly affect energy levels, endurance, and recovery. Proactive dietary planning can help, including eating iron rich foods, such as red meat, lentils, tofu, and dark leafy greens.
Some women may also find a supplement helpful to make sure they maintain consistent iron intake throughout the month.
Low energy availability
A normal cycle is typically considered to be within 21-35 days, so regularly falling outside that range may be worth investigating. The UEFA statement notes that cycle irregularities can be early signs of low energy availability. This is a well-established concern for female athletes and very active women. When the body doesn’t have enough energy to support exercise levels and its essential functions, energy is diverted where it's needed most and menstrual health can suffer.
Adequate and balanced nutrition is essential in addressing deficiencies in energy availability, which is why consistently irregular or missed periods should never be dismissed as a normal consequence of training. They could be an important sign your body isn’t getting the energy it needs.
Your cycle is data, not limitation
There’s growing popularity around the idea of cycle-syncing exercise, but UEFA’s research puts the emphasis on understanding your body rather than following a rigid set of rules. Menstrual tracking can help you develop a routine that works for your body, one that is individual and flexible, and fuelled with the right nutrition. Your cycle isn’t something to work against, it’s another source of information for what your body needs.
