Are Women Better at Sport During Menstruation?
Let’s talk about the thing we were never told in PE: your period might not be the sporting disadvantage you’ve been led to believe. In fact, there could be evidence which suggests there are moments in your cycle - yes, even when you’re bleeding - where you could be sharper, quicker, and less error-prone than usual. So are women better at sport during menstruation? WUKA experts dive in.
Surprise: sharper reactions, fewer mistakes
A recent study carried out by University College London study that found women’s mental agility peaked during menstruation. And while we’re not saying your period is a magic wand that turns you into Serena Williams, it’s an important piece of the puzzle in understanding how our cycles actually affect performance.
The UCL and Institute of Sport, Exercise & Health (ISEH) study tested 80 women on reaction time and decision-making tasks - skills you need in sports like football, netball, tennis, or even a game of rounders in the park.
The results? When menstruating, participants:
- Reacted 12% faster to moving targets
- Made 25% fewer errors in anticipation tests
- Scored higher even though they reported feeling more fatigued or less motivated
This means that while your body might be whispering “nap time”, your brain is secretly going, “let’s do this”. The researchers think it could be linked to hormonal changes - specifically lower oestrogen and progesterone levels - which might reduce “noise” in the nervous system, making responses cleaner and faster.
So the next time someone jokes about “period brain” as if it means you’re foggy or clumsy, you can point them to actual neuroscience saying: actually, I might just out-think and out-react you right now.
But that’s just the brain - not the whole picture
Here’s where it gets more complicated. Brain speed is one thing, but sport also demands muscle power, endurance, and the ability to push through discomfort.
A 2020 meta-analysis looked at studies on physical performance across menstrual phases. The finding? Any differences in endurance, strength, or high-intensity performance between phases were small to non-existent - and the studies weren’t always high-quality.
That means there’s no universal “best phase” for sport. For some athletes, early follicular phase (menstruation) feels easier. For others, high-oestrogen phases feel better because of increased energy and glycogen storage. And for many, the fluctuations are so small they barely notice a change at all.
Translation: your cycle’s impact on your physical game is personal - not prescriptive.
Injuries, energy, environment - and awareness
Even if your performance numbers don’t change, other cycle effects can still play a role.
Injury risk:
Some experts warn of a slight increase in risk of ligament injuries - like Anterior cruciate ligament (ACL) tears - in the luteal phase (the two weeks after ovulation). This might be due to hormonal changes affecting muscle stiffness and joint stability. Female footballers and rugby players in particular are seeing more research in this area, and some teams now monitor cycles to tweak training loads.
Energy and fuelling:
Low energy availability (like in Relative Energy Deficiency in Sport, or RED-S) can disrupt your cycle altogether, which isn’t a badge of honour - it’s a warning sign. Missing periods from under-fuelling can lead to weaker bones, slower recovery, and worse performance long-term.
Symptoms in the moment:
Cramps, bloating, heavy bleeding, migraines - these aren’t imaginary. Even if your reaction time is top-tier, dragging yourself to training when your uterus feels like it’s auditioning for a WWE smackdown is no small feat.
Tuning in, not tuning out: cycle-aware training
The bottom line is, the report has highlighted findings which are already changing sport. Elite teams - from football clubs to cycling squads - are experimenting with cycle-aware training.
That might mean:
- Scheduling heavier training during phases you typically feel strongest
- Adjusting nutrition to match hormonal changes (more carbs pre-menstruation, for example)
- Reducing high-risk drills when injury risk is thought to peak
- Using cycle-tracking apps like FitrWoman to match workouts to your physiology
It’s not about limiting yourself - it’s about stacking the deck in your favour. Think of it as performance-hacking your period.
The bottom line on sport performance and periods
Yes, your brain might be secretly operating in Olympic mode during your period, even if you’re curled up with a hot water bottle.
No, there’s no universal performance spike or slump - your experience is yours.
And, tracking your cycle and training with it (not against it) could be the ultimate power move.
Because the truth is, your period isn’t the enemy - it’s part of your biology’s rhythm. The more you work with it, the more you’ll see it’s not a weakness, but another lever you can pull to perform your best.
Shop: best period wear for exercise
At the end of the day, the best period wear for exercise is the kind that lets you move without second-guessing yourself. That’s why WUKA has your back with game-changing options like our Period Leggings (built-in protection for gym days), Period Swimwear (because the pool should never be off-limits), Period Cycling Shorts (breathable and squat-proof), and our Ultimate Midi Brief for Super Heavy Flow (everyday comfort with serious backup). Whether you’re sprinting, swimming, or stretching it out, these pieces are designed to move with you - so your period never benches you.
Explore the full WUKA range and find the period wear that works as hard as you do.
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