We tapped experts and the latest research to find out.
However, when estrogen is lower , you may need to emphasize carbohydrate intake to optimize glycogen storage.But, when you consume an adequate amount of carbs , there does not appear to be a difference in glycogen storage between the phases of the menstrual cycle. This suggests that any reduced capacity to store glycogen during the mid-follicular phase of the menstrual cycle can be overcome with a higher carb intake that falls within the “carb-loading recommendations.
“When carbohydrate needs—3.5 to 5.5 grams of carbs per pound of bodyweight per day—are being met, then two to three days of increased carb intake should be sufficient to load glycogen, regardless of sex or phase of the menstrual cycle,” Kumar says. While there’s currently a lack of evidence to suggest that people who get a period should carb load differently than those who don’t, it’s still important to consider that each person’s cycle is different. There is a large variation in menstrual cycle length and hormonal fluctuations that is difficult to account for in sport science research.
“If you don’t want to track food intake or count grams of carbs, then start by just adding an additional serving of carbohydrate—cereal, toast, potatoes, fruit—to each meal in the three days leading up to your event,” Kumar says.Kelly Pritchett is an Associate Professor in Nutrition and Exercise Science at Central Washington University.
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