【女性月經週期對耐力運動表現的影響】
✔️在炎熱潮濕的環境中，研究發現女性排汗會少於男性。(散熱效果較差)
✔️在第二階段（15-30天，黃體期），平均體溫會比第一階段(1-15天，濾泡期)高0.5℃。推測體溫較高可能對耐力運動表現有所影響。
✔️80％的女性運動員會服用避孕藥以調整月經週期。
✔️僅有激素反應有影響與差異，且非精英運動員雌激素高於精英運動員。
✔️對非精英和精英女性運動員的耐力表現都沒有顯著影響。
⭕️比賽配速，補給準備和環境（熱，乾或潮濕）才是影響耐力運動表現的主要關鍵。
‼️月經期的失血還是可能會影響運動表現，但主要是心理因素，因此更需特別注意此階段的舒壓以及多吃含【鐵】與【鎂】的食物，例如帶血紅肉、綠色蔬菜與黑巧克力等。
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【The effect of the menstrual cycle on the female endurance exercise performance】
✔️Female sweat less than male in a hot and humidity environment.
✔️In the second phase (15-30 days, luteal), average body temperature is 0.5℃ higher than the follicular phase.
✔️80% of female athletes take the contraceptive pill in order to adjust the menstrual cycle.
✔️It is only effective on hormone response, estrogen is higher in non-elite than elite female athletes.
✔️But no effect on endurance performance in both non-elite and elite female athletes
⭕️Pacing, preparation, and environment (hot, dry or humidity) are the major impact of endurance performance.
‼️Blood loss during menstruation may still affect exercise performance, but it is mainly due to psychological factors, so it is necessary to pay special attention to manage stress at this stage and eat more foods high in 【iron】and 【magnesium】, such as red meat with blood, leafy green vegetables, and dark chocolate.
Reference
Lecture from Dr Toby Mundel, a Senior Lecturer in Sport and Exercise Science in Massey University of New Zealand
https://www.ncbi.nlm.nih.gov/pubmed/12959622
https://www.ncbi.nlm.nih.gov/pubmed/8303141
photo from: 教育部體育署
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