Premenstrual Syndrome (PMS) is a common experience for many female athletes, which can lead to difficulties in training and performance. By understanding the impact of PMS on the body, coaches and athletes can work together to ensure that the athlete is able to perform better during PMS..

Symptoms of PMS can include: 

  • Fatigue 
  • Mood swings
  • Emotional changes
  • Tender breasts
  • Food cravings
  • Depression 
  • Low energy

It’s important to note that 75% of women experience PMS symptoms.

Perform better during PMS

During the premenstrual phase, the hormones estrogen and progesterone peak, making it harder to build muscle and maintain muscle mass due to a catabolic state.

Additionally, metabolism changes occur, leading to increased fat burning and higher calorie burn.

PMS can also lead to a decrease in blood plasma volume, making it harder for the body to regulate temperature, leading to cramping and low energy.

Mitigate the Effects

To mitigate the effects of PMS on performance, athletes can adjust their training accordingly.

Volume loading can be heavier during low hormone phases, while high hormone phases can be used to work on technique, mobility, and max intensity.


Coaches can also offer assistance by recommending high sodium drinks or electrolytes to address decreased blood plasma volume during PMS.

Increasing carb intake during training sessions lasting longer than 60-90 minutes can also help. 

Did You KnowMusic has been shown to increase energy and provide pain relief, making it a great tool to use during this time. 

General fluid intake can also assist with heat regulation.


Overall, education and awareness are key to helping athletes navigate PMS and optimise their performance during this time.

Coaches should be mindful of their athletes’ personal experiences and adjust training programs accordingly.

Knowing what is likely to happen, when it will roughly take place and understanding the strategies to work with your body, will empower you to adapt.

If you found this article by Precision Athletica Strength & Conditioning Coach Shona O’Connell-Shea interesting, you may also like to read her recent post on how to track your cycle.

How Do I Book An Appointment with Precision Athletica for Help?

We’re taking the health of our clients, members and staff very seriously and our preference would be for you to call to book an appointment so that we can make sure to explain our approach to keeping you safe. You can call our bookings team to schedule a session:

Online Consultations

Evolving with the current environment, we are also now offering online appointments, meaning that we can support anyone who is unable to leave their home. Sessions are done via our state of the art Telehealth system and as long as you have a laptop or tablet with an inbuilt camera, or a phone with camera, we can help!

To learn more about online consultations, please call us on any of the numbers listed above.

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