Your period makes NO DIFFERENCE to your exercise performance – new study debunks the ‘cycle syncing’ workout trend

Women who have periods perform just as well in the gym as women who don't, according to a new major analysis.

Researchers in Canada, England and Australia found that fluctuating hormones at the time of month – previously thought to affect energy production – made no difference to performance.

It is the first major evaluation of research in this area. It includes findings from 55 studies involving just under 1,000 women.

The conclusions come amid the increasingly popular fitness trend, cycle synchronization, which involves tailoring diet and exercise routines to an individual's menstrual cycle.

Proponents say that at certain times of the month, when certain sex hormones are high, the body is better able to use energy and burn fat.

On TikTok, videos with the hashtag “cycling syncing” have been viewed a total of 490 million times.

Cycle synchronization involves your diet and exercise routines that revolve around your period, although a new international study suggests this may not have any scientific benefit

However, the authors of the new study say their findings prove that there is “no evidence that such a practice is based on science.”

Researchers from McMaster University in Canada, Manchester Metropolitan University in England and Australian Catholic University examined 55 studies among 928 women.

They found that there were “insufficient studies” on the relationship between fluctuating sex hormones and the beneficial effects of exercise.

Specifically, the scientists focused on oxidation; the process of using energy from the fat stores and carbohydrates in food to fuel contracting muscles. This helps you burn calories and melt fat.

This means that there is not enough evidence to suggest that cycle synchronization makes exercises more effective.

The scientists also noted that research is unlikely to show that people perform differently during their periods, because the female sex hormones estrogen and progesterone fluctuate during the cycle – and between women.

Alysha D'Souza, co-lead author of the study and a graduate student in the kinesiology program at McMaster University, said: “The data suggest that there are significant variations from woman to woman in estrogen and progesterone, the key hormones that control the phases of characterize process. the menstrual cycle.'

Mai Wageh, co-lead author and PhD candidate at McMaster University, added: 'Not just between two women, but within one woman from one cycle to the next.'

The U.S. Department of Health and Human Services warns against long-distance running too often because it can cause your period to be missed or your period to stop completely.

This is because exercise releases stress hormones such as cortisol, which tell the brain to slow down other functions such as metabolism and menstruation to conserve energy.

However, research has shown that exercising during your period can make that time of the month less painful and unpleasant.

a 2019 reviewFor example, research showed that exercising for 45 to 60 minutes three times a week, regardless of intensity, can make menstrual cramps less painful.

In addition, a 2020 review in the magazine Complementary therapies in medicine suggested that exercise could reduce the anger and anxiety associated with premenstrual syndrome (PMS).

The researchers cautioned that given these findings, women should not rely on trends to determine when to exercise.

Ms Wageh said: 'There is no one-size-fits-all approach.'

The research was published last month in the Journal of Applied Physiology.