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With four Olympic gold medals and more World Cup victories than any other team, the U.S. Women's National Team has proven their historical dominance in global women's football. But what truly sets them apart isn’t just their skill—it’s their willingness to embrace a revolutionary approach: integrating menstrual health into their training strategy.
For the 2019 World Cup, head coach Dawn Scott brought on Dr. Georgie Bruinvels, a menstrual sport researcher, to help give the team an edge. This wasn’t just about improving performance; it was about understanding and honoring each player’s unique cycle. By tracking their menstrual cycles, the team developed personalized plans for nutrition, rest, workouts, and training. The goal was simple but profound: to work with their bodies, not against them.
Rose Lavelle, who played exceptionally in Sunday’s final despite being pre-menstrual, got her period the next day! (Photo by Maddie Meyer - FIFA/FIFA via Getty Images )
Each player’s cycle was carefully charted, adjustments were made to their diets, sleep habits, lifestyle choices, and training loads. “There’s no evidence that someone can’t perform at their best at any time in their cycle – if they take proactive steps.” Bruinvels shared. The team fully embraced the approach, seeing firsthand how these small, thoughtful changes could make a big difference on the field.
What’s remarkable is that this wasn’t kept secret. In a world where high-performance teams often guard their strategies, the U.S. team chose transparency. They hoped that by sharing their approach, more teams would recognize the importance of menstrual health in sports.
This story isn’t just about one team’s success; it’s about the potential for sports to evolve. Imagine a future where the collaboration of funding, science, and a willingness to honor the natural cycles of women+ athletes is the norm. We have the knowledge and the tools, but we still need more research, more funding, and more open minds to truly integrate menstrual health into all levels of sports.
Did this period-focused approach help the U.S. win their fourth World Cup? Maybe. But more importantly, it showed that when we respect and work with our bodies, rather than against them, we can achieve greatness.
The path forward is clear: it’s time for sports to fully embrace the power of understanding and supporting the menstrual cycle. With more research, funding, and a commitment to honoring these cycles, we can create a more equitable and successful future for women+ in sports.
Quotes from Ending period 'taboo' gave USA marginal gain at World Cup by Kieran Pender
Heres how you can follow the U.S. Womens Soccer teams period protocol:
Menstruation Phase (Days 1-5)
Nutrition: Focus on iron-rich foods like spinach, red meat, and lentils to counteract blood loss. Include anti-inflammatory foods like berries and omega-3 rich fish to help reduce cramps and inflammation.
Rest: Listen to your body—if you're feeling fatigued, prioritize rest and gentle activities like yoga or walking.
Workouts: This phase can be challenging due to lower energy levels. Opt for lower-intensity workouts such as light cardio or stretching. However, if you feel up to it, maintaining regular exercise can help reduce menstrual cramping.
Training: Reduce the intensity and volume of training. Focus on technique and recovery rather than pushing for high performance.
2. Follicular Phase (Days 6-14)
Nutrition: This is a great time to support muscle growth and recovery with protein-rich foods like eggs, chicken, and legumes. Balance your meals with complex carbohydrates and healthy fats.
Rest: Energy levels typically increase during this phase, so you may not need as much rest. Ensure you're getting enough sleep to support training.
Workouts: Your body is primed for strength and high-intensity interval training (HIIT) during this phase. Take advantage of higher energy levels to push your limits.
Training: This is the optimal time for high-intensity workouts, strength training, and endurance exercises. Focus on building muscle and improving cardiovascular fitness.
3. Ovulatory Phase (Around Day 14)
Nutrition: Incorporate plenty of antioxidants from fruits and vegetables to support your immune system. Hydrate well, as your body might need more fluids during this time.
Rest: Maintain regular sleep patterns, but be mindful of any mid-cycle discomfort that might require additional rest.
Workouts: You may experience a surge in strength and performance. This is a great time for peak physical efforts, such as personal bests in weightlifting or sprinting.
Training: Focus on explosive power and agility drills. However, be cautious of the increased risk of injuries like ACL tears, which are more common during this phase due to hormonal changes.
4. Luteal Phase (Days 15-28)
Nutrition: Support your body with magnesium-rich foods like nuts, seeds, and leafy greens to help reduce PMS symptoms. Balance your blood sugar levels by including complex carbohydrates and avoiding excessive sugar.
Rest: You might feel more tired as this phase progresses, so prioritize sleep and consider incorporating more rest days into your routine.
Workouts: As energy levels might decrease, focus on moderate-intensity workouts and endurance activities. Yoga, pilates, or moderate cardio can be beneficial.
Training: Reduce the intensity of your workouts, focusing on maintenance and recovery. This is a good time to fine-tune your technique and prepare your body for the next cycle.
For more information on Dr. Georgie Bruinvels research visit here
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