How does a coach respond to this question? 
Is it really in the athlete’s best interest to take a day or two off from practice when she is menstruating? 
Should the coach explain that a modified workout is possible? 

These are all important questions that unfortunately often go unanswered. Let’s open this door; let’s explore this topic. Hopefully you will find the answers helpful…gymnasts, parents, and coaches alike!

Let’s begin with the BENEFITS of working out while you are on your period.  

1. Exercise can help reduce PMS symptoms because regular aerobic exercise may lessen fatigue and mood swings.

2. Exercise taps into the endorphin release mechanisms throughout your system, and as a natural painkiller, the flow of endorphins can provide pain relief from cramped periods.

3. Training in the gym during your time of the month will also enhance your mood, increase circulation, and help to reduce headaches. Not too bad huh?

Now let’s tackle the best exercises to do while on your period.

1. As mentioned above, aerobic exercise is a great choice! Examples of gymnastics-style aerobic exercises include jogging, dance through floor routines, dance complexes on floor and beam, and cycling if you have a stationary bike in your gym.

2. Low-volume strength training – include gentle calisthenic exercises, such as planks holds, lunges, kicks, dips, calf raises, and wall sits.

3. Stretching and Pilates exercises that incorporate breathing awareness can help your body to relax and potentially reduce symptoms such as cramping, muscular fatigue, and soreness. It’s worth a try right?!

Lastly, as quality nutrition for gymnasts is my favorite topic, I would like to leave you with a few recommendations for foods that will support your body’s needs during your period. 

1. Water! Yeah, yeah, I know it is not a food, but water has to take the #1 spot. Drinking plenty of H2O will help to ward off dehydration headaches and bloating caused by water retention.

2. Water-Rich Fruits such as melon and cucumber will not only help you stay hydrated, but also curb your sugar cravings. 

3. Leafy Green Vegetables to boost your iron levels. It is common to experience a dip in iron levels while on your period, which often leads to fatigue and dizziness. Welcome in a kale and/or spinach salad to help your body to regulate. 

4. Dark Chocolate…hooray! Believe it or not, dark chocolate is rich in iron as well, along with containing a boost of magnesium. The addition of magnesium, while on your period is associated with reduced severity of PMS symptoms. Aim for dark chocolate snacks that contain a minimum of 60% cocoa content.

5. Nuts! Most nuts are rich in omega-3 fatty acids and are a great source of protein. They also contain magnesium and a variety of other vitamins. Snack on trail mixes that contain dark chocolate or add nut butters to a smoothie. Yum!

In conclusion, it seems that if coaches, gymnasts, and parents work together, we can achieve the best results. 

Coaches – consider a modified workout for your athletes when they are experiencing difficult period-related symptoms. 

Gymnasts – communicate your discomfort, but keep an open-mind. A modified workout can help relieve some of your PMS pain. 

Parents – Encourage communication between your child and their coaches. In addition, make sure to stock up on quality whole food snacks to help support your gymnast’s nutrition needs throughout her cycle. 

When we all work together, we tend to be the most successful!

For further questions or nutrition consultations contact Shay at: shaygrogannutrition@gmail.com