Estrogen and progesterone: How do they affect weight loss and athletic performance?

Have you ever wondered why some days you don't exercise better, have more energy and other days you find even a short workout challenging? It's not a coincidence, but a natural consequence of hormonal changes associated with the menstrual cycle. Female hormones especially estrogen and progesterone, not only affect our mood and energy, but play a also play a significant role in how our bodies process fat and handle physical activity. How can you most effectively adapt your training to your menstrual cycle and hormonal changes?

What are hormones?

Hormones are biochemical substances that occur naturally in our bodies. They provide intercellular communication between organs and tissues. They are produced by the glands of the endocrine system, such as the ovary, thyroid, adrenal glands or pituitary gland. Hormones regulate many important processes in the body, including growth, metabolism, reproduction or even weight loss.

In the context of the menstrual cycle, the two main hormones that are most important to us are estrogen and progesterone. These sex hormones affect:

• ovulation,
• pregnancy,
• mood and appetite,
• weight loss,
• muscle growth,
• sexual desire and libido,
• metabolism.

As can be seen, estrogen and progesterone affect a wide range of functions in the body. Understanding them is key to effective training and nutrition planning. Knowing how hormones work will help you better adapt your activities to hormonal fluctuations and achieve better results.

Estrogen

Estrogens are female sex hormones, derived from steroids. The three main representatives are estradiol, estriol, and estrone. These hormones are mainly produced in the ovaries, in the corpus luteum and during pregnancy in the placenta.Smaller amounts of estrogens also take place in the liver, adrenal glands, and mammary glands. This production is particularly important in postmenopausal women.

The level of estrogens in a woman's body changes significantly during the menstrual cycle, peaking just before ovulation. In women of reproductive age, the primary estrogen is estradiol. After menopause, estrone predominates, but is weaker. Estrogen is crucial for energy metabolism, fat distribution, and muscle growth. It also influences carbohydrate and fat utilization during exercise, which affects endurance and strength. Higher estrogen levels, for example, improve the use of fat as a major source of energy, which is a big advantage for endurance sports.

What causes low estrogen levels in the body?

Estrogen naturally decreases in the body and especially during menopause. This is what is associated with typical conditions such as hot flashes, fatigue, a tendency to gain weight and lower physical performance. How do you know if you have estrogen deficiency in the reproductive period? The main symptoms include:

• Irregular menstrual cycles or even loss,
• mood changes,
• depression and anxiety,
• hot flashes,
• slower metabolism,
• fatigue,
• hair loss,
• reduced bone density and loss of muscle mass.

During the menstrual cycle, female hormone levels are a roller coaster ride. Each month, the amount of estrogen naturally drops and rises again. This condition is natural for every woman, the problem occurs if estrogen is missing in the body for a long time. In female athletes, this condition can manifest itself as so-called"sports amenorrhea" - the absence of menstruation due to intense training and low body weight. This is a complete absence of menstruation for three to six months. The causes can be complex - both psychological and physical.

Progesterone

Progesterone is another key female sex hormone that regulates the menstrual cycle and pregnancy. It belongs to the gestagens and is formed in the corpus luteum in the ovaries, during the luteal phase of the menstrual cycle. It prepares the uterine lining for the egg to nestle, but also has an anti-inflammatory and calming effect. Its deficiency in the body can cause the same manifestations as estrogen deficiency, but also problems with conception or increase the risk of miscarriage in pregnant women. With progesterone deficiency, hormonal imbalances occur in the body, resulting in weight problems, water retention or increased fatigue.

While estrogen is the main female hormone for muscle growth and recovery. Progesterone has calming effects and prepares the body for possible pregnancy. Yet, these two hormones complement each other perfectly. While estrogen is dominant in the first half of the cycle, progesterone takes over the role in the second half when it slows down bodily functions. The perfect interplay of these hormones is essential for maintaining health and balancebalance, but their fluctuations can have a significant impact on athletic performance and weight loss. How does the interplay of progesterone and estrogen affect athletic performance during the menstrual cycle?

The effect of hormones on the menstrual cycle and athletic performance

Every month, hormonal changes take place in women due to the menstrual cycle. This imbalance affects both performance and mental well-being. It should be noted that due to this fluctuation, women's performance in sport differs from men in a fundamental way. Male hormones do not fluctuate much and remain in balance most of the time. Until recently, this topic was taboo and coaches often disregarded the female cycle. There is not much research that looks solely at the effect of the menstrual cycle on women's performance. One of the caveats is the individuality of each woman, the time and financial commitment.

The menstrual cycle consists of four parts during which changes in estrogen and progesterone levels occur. This imbalance affects mood, bodily functions, energy, metabolism and athletic performance. Understanding your own menstrual cycle is essential to an effective training plan.

Menstrual phase (days 1-5)

During this period, menstrual bleeding occurs . Both estrogen and progesterone levels are very low. The period of menstruation itself is characterized by fatigue, pain, decreased motivation to exercise and also a slight increase in weight. Have you ever weighed yourself during your menstrual period and found that you have an extra 2 kg? Don't worry, this is a natural condition that will go away within a few days. I recommend keeping weighing to a minimum during menstruation. During menstruation, be guided by your feelings and condition. Especially the first two days of menstruation are more demanding. Try incorporating light exercise such as running, walking or yoga, which can help you manage menstrual pain. Intense training is not recommended, especially due to decreased performance and greater susceptibility to injury.

Follicular phase (days 6-14)

This phase is characterized by increased estrogen levels, which has the effect of increasing energy, promoting muscle growth and improving recovery. The follicular phase is an ideal time to focus on more challenging workouts, including strength and intense exercise. Feeling more strength and motivation? It's normal, don't be afraid to take advantage of it. This is the part of the cycle that promotes muscle growth and fat burning. During this period up until about day 20 of the cycle, it's best to focus on cardio and aerobic activities, as effective calorie burning occurs.

Ovulation (around mid-cycle)

Ovulation is the very pinnacle of the entire cycle, estrogen reaches its peak, bringing increased energy, motivation and strength. The body is in an optimal hormonal state, don't be afraid of challenging workouts. If you have a race coming up at this time, you're almost there. However, be careful to use the correct technique when performing exercises, some women may be more prone to injury during ovulation.

Luteal phase (day 15-28)

After estrogen peaks during ovulation, it descends like a roller coaster. Progesterone takes control and the amount of progesterone in your body rises. If you feel your energy dropping, you're not alone. A 2021 study found that many female athletes perceive their performance to be lower at this stage.The calming effects of progesterone cause an increase in fatigue, physical temperature and glycogen storage, which can slow metabolism and alter appetite. Do you also have sweet cravings before your period? Don't despair, it's all the fault of progesterone, which prepares the body for possible pregnancy. During exercise, focus on recovery and endurance activities that don't overload the body. Try swimming, pilates or yoga to help you maintain physical and mental well-being.

The menstrual cycle plays an important role in every woman's life. Try to embrace it and adjust your workout plan according to your body. You will see that you will be stronger and happier.

The influence of hormones on metabolism and weight loss

While the effect of progesterone alone on muscle growth and weight loss is not fully elucidated. Estrogen promotes fat burning, improves insulin sensitivity and promotes muscle growth. However, it is the normal levels of both hormones in the body that are essential for the proper functioning of the body.

During menstruation, hormone levels are low and metabolism is stable. Do you feel bloated and moodless before and during your period? These feelings are known as premenstrual syndrome (PMS).

During the follicular phase, when estrogen levels rise, insulin sensitivity also increases, so the body processes carbohydrates better and uses them as the main source of energy. Higher estrogen levels also promote fat burning during exercise, which can facilitate weight loss. The body also builds muscle more efficiently, which can translate into better workout results. During this phase, you may notice increased energy and a desire to be active, which can promote calorie burning.

After ovulation, estrogen levels drop and progesterone rises, which slows metabolism and increases appetite, especially for carbohydrates and sweets. This phase is a challenge for weight loss, you may feel more tired and have a bigger appetite.

What to take away from the article?

Understanding the function and influence of estrogen and progesterone in our bodies can have a major impact on our approach to training, nutrition and overall lifestyle. Hormonal changes during the different phases of the menstrual cycle are not just random fluctuations, but natural processes that affect energy, mood, metabolism and athletic performance. Instead of fighting these changes, you can use them to your advantage. For example, during the follicular phase, when estrogen rises, you can benefit from increasedincreased energy and better fat burning, making your training more efficient. Conversely, the luteal phase, when progesterone dominates, offers time for calming, recovery and less intense forms of exercise that will promote mental well-being and balance. Your cyclical changes need not be a hindrance, but a tool you can use to optimize your performance and psychological well-being.