The menstrual cycle influences how women should approach their physical training and recovery, particularly through creatine supplementation and protein intake.

noli's read

This claim is based on a growing understanding of female physiology, a field long underrepresented in sports research. Meta-analyses and randomized controlled trials (RCT) confirm that hormonal fluctuations (estrogen and progesterone) can impact exercise tolerance, glycogen management, and muscle recovery. The idea that creatine may be particularly beneficial for women—whose natural stores are often lower than those of men—is supported by several clinical studies (e.g., Smith-Ryan et al.) showing positive effects on strength and body composition. Adjusting protein intake is also a validated strategy to support muscle protein synthesis, which can vary according to cycle phases. It is important to note that while the biological mechanisms are real, the magnitude of these effects remains variable in each individual. The content does not exaggerate; it highlights the need to personalize nutrition and training rather than applying standard male models.

the sources

1. 1McNulty KL, Elliott-Sale KJ, Dolan E, et al. 2020
2. 2NIH Office of Dietary Supplements 2026