For most women, the menstrual cycle is a rollercoaster. In one phase, one feels sluggish, while in another, one’s energy levels are piqued. Most of these effects result from hormone fluctuations in the body. What if the hormonal swings did not just affect the mood and behavior, but also aid in physiological changes? This school of thought is the basis for the trendy and lucrative concept of ‘cycle syncing’ in women’s workout, where one can adjust their workout routine and diet to increase the gains during hormonal fluctuations.
Naturally, this trend garnered interest from kinesiologists (healthcare professionals studying human movement and performance). The results of one such research conducted by kinesiologists at McMaster University are a bit marring, as it disproves the idea that menstrual cycle phases impact muscle growth. Researchers observed no difference in muscle protein synthesis between any of the phases. Lead author Lauren Colenso-Semple says there is no advantage in timing the workouts based on hormonal fluctuations.
First, the researchers monitored the menstrual cycles of adult healthy women for three months to confirm whether they were normal. Only 12% of women were found to have a ‘textbook’ menstrual cycle—a 28-day cycle with regular ovulation on the 14th day. Then, the participants ingested a tracer molecule designed to monitor their muscle protein levels. The group performed heavy resistance training during two distinct phases of menstruation, the follicular phase, where the hormone estrogen peaks, and the luteal phase, recognized by high progesterone levels. Researchers found no difference in either of the cycles in the production of muscle proteins.
Popularized by the internet, cycle syncing has become a core belief in women’s workout routine, with fitness apps that track the cycle, and social media channels have vast sources of advice and recommendations. However, the study debunks the myth surrounding cycle syncing, suggesting that one should tailor their training to how they feel.
Scientists emphasize the need for further research that focuses on women’s health. Additional investigations that correlate the role of the menstrual cycle to that of training are needed, and researchers are also working to see what effect oral and non-oral contraceptives have on women.
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