Period & Performance Guide

Your Body, Your Rules

Training on your period can feel different for everyone — and that’s completely normal. The most important thing is to listen to your body and work with it, not against it. At Athena, we believe that female boxers should be supported to train smart, not just hard.

Practical Tips to Help You Train Through Your Cycle

• Listen to your body – Some days, you might feel sluggish or more sensitive to pain. It’s okay to adapt your session or focus on technique over intensity.

• Keep moving – Light exercise can actually help with period symptoms. Skipping, shadowboxing, light drills, and mobility work are all great options.

• Stay hydrated – You may lose more fluids during your period, so drink more water than usual — especially if you’re sweating hard.

• Fuel up – Cravings are normal, but try to include complex carbs and protein to keep your energy up.

• Bring spares – If you’re training during your period, always bring spare period products and a change of kit. You never know when you might need it.

Remember…

You don’t have to push through if you’re not feeling up to it. Rest is part of the process. Speak to a coach if you need to take it easier or skip sparring — we’re here to support you, not judge you.

You’re Not Moody — You’re Hormonal (And That’s Science!)

The menstrual cycle affects more than just whether or not you’re on your period. It’s a monthly hormone cycle that influences your energy levels, strength, coordination, and even mood. Learning to understand these changes can help you train smarter and feel more in control.

A Simple Breakdown of the Cycle

• Days 1–5 (Menstruation)
  Your period starts. You may feel more tired, and your body is under more stress. Light to moderate training is best.

• Days 6–14 (Follicular Phase)
  Estrogen levels rise. You’ll likely feel stronger, faster, and more energetic. Great time to push your training and spar with confidence.

• Days 15–28 (Luteal Phase)
  Progesterone takes over. You might feel more bloated, fatigued, or emotionally sensitive. It’s a good phase for technical work, mobility, and focusing on form.

Why It Matters

Knowing what phase you’re in helps you make better decisions. Instead of blaming yourself for feeling “off,” you’ll understand it’s part of a natural cycle. That awareness leads to confidence — and confidence leads to better performance.

Fueling Your Body Through Every Phase

Nutrition plays a big role in how your body handles your cycle. From energy dips to iron loss, knowing what to eat and when can help reduce symptoms, boost performance, and support recovery.

What to Eat & When

During Your Period (Days 1–5)

• Focus on iron-rich foods: spinach, lentils, red meat, dried fruit

• Eat regularly to manage fatigue

• Include warm, comfort-style foods to soothe cramps

Follicular Phase (Days 6–14)

• Load up on complex carbs and protein to power up for hard sessions

• Include fresh fruits, lean meat, and whole grains

• Hydrate well and snack strategically before high-intensity work

Luteal Phase (Days 15–28)

• You might feel hungrier — that’s normal. Focus on balanced meals

• Add magnesium-rich foods like dark chocolate, bananas, leafy greens

• Reduce salty or ultra-processed foods to ease bloating

Don’t Skip Meals!

Under-fueling can make period symptoms worse and affect your strength, focus, and mood. Eat to perform — not just to “get through” training.

Understanding your own cycle is key to taking control.

• Use a cycle tracking app (like Clue or Flo) to log symptoms and spot patterns.

• Note when you feel strongest — or most drained — and adjust your training plan accordingly.

• Speak to your coach if something doesn’t feel right — there’s no shame in adapting.