Understanding the Hormones That Drive the Menstrual Cycle
- Jourdan Delacruz
- May 29
- 5 min read
(And How They Impact Athletic Performance)
Period Talk⏤Part 2 of collaboration with Jessica Beal, PharmD
Now that you understand the phases of your menstrual cycle, let’s dive into the specifics of each main character during each phase (aka your sex hormones).
Your menstrual cycle is your personal algorithm for life. By understanding how your hormones fluctuate throughout the month, you gain the ability to optimize your training, performance, recovery, and overall well-being.
Remember that delightful time called puberty? (Yes, that’s sarcasm.) For female athletes, puberty is a pivotal period marked by hormonal changes, the onset of the menstrual cycle, and all the accompanying symptoms. Hormones largely drove the physical and emotional changes we experienced. And while adulthood might not bring the same level of chaos, those hormones still play a significant role in our daily lives.
A regular, consistent menstrual cycle is actually a sign of good health. Hormonal fluctuations are normal and necessary, but they can come with a wide range of symptoms that often leave women feeling like they’re at the mercy of their cycle. The good news?
You can take back some control by learning what’s happening in your body and how to work with it rather than against it.
This is the essence of menstrual cycle literacy, and it goes far beyond tracking your period. It’s about understanding the key hormonal players, what roles they serve, and how they influence everything from energy and strength to mood, sleep, and metabolism.
Let’s break down the 5 main hormones involved in the menstrual cycle and also touch on testosterone, which is often left out of the conversation but is just as essential for performance.
1. Follicle-Stimulating Hormone (FSH)
Role: Stimulates egg development and signals the ovaries to produce estrogen.
Where it comes from: It is released by the pituitary gland in the brain.
When it spikes: At the beginning of the cycle, during the early follicular phase.
Performance impact: Low estrogen early in the cycle means lower energy for many, but it’s also a great time to reintroduce or increase intensity after rest.
Clinical tip: FSH rises dramatically in perimenopause and menopause as the body tries harder to stimulate estrogen production, something to monitor for aging athletes.
2. Luteinizing Hormone (LH)
Role: Triggers ovulation (egg release) and stimulates the corpus luteum to produce progesterone.
Where it comes from: It is also made by the pituitary gland.
When it spikes: Just before ovulation, around mid-cycle (Day 13–15).
Performance impact: The LH surge can make some women feel a sudden energy shift, often a “power phase” mentally and physically. But for others, it might come with sleep disruptions or mid-cycle pain.
3. Estrogen (Estradiol)
Role: Grows the uterine lining, promotes egg maturation, helps regulate LH and FSH, and supports bone health, brain function, skin, and heart health.
Where it comes from: Produced mostly by the ovaries during the follicular phase.
When it spikes: Rises steadily during the late follicular phase, peaks before ovulation, and then has a second smaller rise in the luteal phase.
Performance impact: Estrogen is neuroprotective and helps regulate mood.
Clinical tip: Low estrogen (from RED-S, overtraining, or menopause) can lead to bone stress injuries, mood swings, and delayed recovery.
4. Progesterone
Role: Stabilizes and maintains the uterine lining, regulates body temperature, calms the brain, and supports early pregnancy.
Where it comes from: Made by the corpus luteum after ovulation.
When it spikes: During the luteal phase (after ovulation).
Performance impact:
Progesterone increases core body temperature, respiration rate, and basal metabolic rate, which can affect endurance performance and hydration needs.
Some women may feel more sluggish or fatigued due to its sedating, calming effects on the brain.
Clinical tip: Sudden progesterone drops (especially when combined with high training stress) are linked to PMS, irritability, bloating, and disrupted sleep.
5. Testosterone (yes, women have it too!)
Role: Builds muscle, boosts libido, sharpens focus, and improves strength and recovery.
Where it comes from: Produced in small amounts by the ovaries and adrenal glands.
When it spikes: Around the time of ovulation.
Performance impact:
Helps with lean muscle development, aggression, and competitive drive.
May increase motivation to train and perform during mid-cycle.
Clinical tip: Low testosterone in women can lead to fatigue, low mood, reduced muscle mass, and longer recovery times. This is especially important to monitor in high-performing or aging athletes. High testosterone can be a sign of PCOS in females.
Keep in mind that not all of the “performance impacts” associated with the menstrual cycle will apply to every athlete. Everyone’s experience is unique. The most effective way to understand your own cycle is to start journaling your symptoms over the course of a few months. This allows you to gather personalized data and identify patterns and what symptoms show up consistently, their intensity, and how they may be affecting your training, performance, or overall well-being.
Once you have this information, you can start developing a targeted game plan to help manage or mitigate those symptoms more effectively.
Each of these hormones plays a unique and powerful role in the menstrual cycle, and understanding them is key to supporting the whole female athlete.
It’s not about working against your hormones. It’s about learning how to work with them.
Resources
Critchley, Hilary O.D. et al. Menstruation: science and society American Journal of Obstetrics & Gynecology, Volume 223, Issue 5, 624 - 664
Fraser IS, Critchley HO, Broder M, Munro MG. The FIGO recommendations on terminologies and definitions for normal and abnormal uterine bleeding. Semin Reprod Med. 2011;29(5):383-90.
Munster K, Schmidt L, Helm P. Length and variation in the menstrual cycle-a cross-sectional study from a Danish county. BJOG. 1992;99(5): 422–9.
Treloar AE, Boynton RE, Behn BG, Brown BW. Variation of the human menstrual cycle through reproductive life. Int J Fertil. 1967;12(1 Pt 2):77-126.
Fehring RJ, Schneider M, Raviele K. Variability in the phases of the menstrual cycle. JOGNN. 2006;35: 376-384.
Thiyagarajan DK, Basit H, Jeanmonod R. Physiology, Menstrual Cycle. [Updated 2024 Sep 27]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK500020
Koebele SV, Ycaza Herrera A, Taylor CM, Barth C, Schwarz JM. Editorial: Sex Hormone Fluctuations Across the Female Lifespan: Mechanisms of Action on Brain Structure, Function, and Behavior. Front Behav Neurosci. 2022 Jul 5;16:964740. doi: 10.3389/fnbeh.2022.964740. PMID: 35874649; PMCID: PMC9296989
Gustafsson M (2023) Female Reproductive Hormones and their Functions. Bio Med. 15:543.
Mayo Clinic Staff. “Menstrual Cycle: What's Normal, What's Not.” Mayo Clinic, Mayo Foundation for Medical Education and Research, www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menstrual-cycle/art-20047186.
Reed, Beverly G, and Bruce R Carr. “The Normal Menstrual Cycle and the Control of Ovulation.” Endotext [Internet]., U.S. National Library of Medicine, www.ncbi.nlm.nih.gov/books/NBK279054/.
About the Authors
Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting at the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado. She is pursuing her master's degree in sports nutrition to become a sport-registered dietitian. Jourdan founded Herathlete, a brand committed to supporting female athletes through education and community.
Jessica Beal-Stahl, PharmD, is a clinical sports pharmacist and the founder of The Athlete’s Pharmacist. She specializes in female athletes, optimizing hormones, and understanding medication impacts on performance. Consulting with athletes, teams, and healthcare providers, Jessica takes an integrative approach, ensuring no foundational aspect is overlooked in pursuit of peak performance and well-being.
You can connect with Jess on Instagram @jess_rx or through email at jbealrx@gmail.com
Be sure to check out her services and offerings at www.theathletespharmacist.com