Periods & Performance: How Your Cycle Affects Your Irish Dancing

Periods: they’re a natural part of life, yet they’re rarely spoken about in the world of competitive Irish Dance. At Move with Meg, we believe that education and open conversations can help dancers perform at their best, without fear or embarrassment.

In a recent episode of Meg Talks, I delved into the impact of the menstrual cycle on training, sharing my own experiences and the science behind how our hormones affect energy levels, performance, and recovery. Whether you’re a Dancer, a parent, or a teacher, understanding this topic can make a huge difference in how you approach training, practice, classes and competition.

My First Experience with Periods and Dance

I didn’t get my first period until I was 16, which is later than average. This is actually quite common for highly active athletes, as intense training can delay the onset of menstruation. My period arrived at the worst possible time - just before I competed at the NANs (North American Nationals) in Canada. I was already dealing with jet lag, lost luggage, and travel stress, and adding my first-ever period into the mix made it one of my worst performances of the year.

Looking back, I wish I’d been more prepared. That’s why I want to help dancers today by talking openly about this topic - so you don’t have to figure it out the hard way like I did!

The Science Behind Periods and Training

Your menstrual cycle isn’t just about your period - it affects your training and energy levels throughout the month. Here’s a breakdown of the different phases and how they impact your performance:

Days 1-7: Menstrual Phase (Your Period)

• Hormone levels are at their lowest, which can lead to fatigue, cramps, and lower energy levels.
• Regular exercise can actually reduce period pain by decreasing prostaglandins, the hormones responsible for muscle cramps.
• Opt for low-intensity workouts like stretching, yoga, or light dance sessions instead of pushing yourself too hard.
• Carbs are your best friend during this phase, as your body is better at metabolising them for energy.

Days 7-14: Follicular Phase (Post-Period Boost)

• Energy levels rise, and you’ll feel stronger and more motivated.
• Your body is primed for high-intensity training and muscle building, making this the perfect time to push yourself.
• Strength training and intense dance sessions feel easier during this phase.
• Be cautious - higher oestrogen levels can make ligaments more lax, increasing injury risk.

Days 14-20: Ovulation (Peak Performance)

• This is when your body is at its strongest. You’ll feel more powerful, your endurance improves, and you can train harder.
• A surge in testosterone helps with muscle repair and growth, making this the best time for heavy training.
• However, be mindful of injury risks due to increased ligament flexibility.

Days 20-28: Luteal Phase (Pre-Period Slump)

• Fatigue, bloating, and cravings set in as oestrogen and progesterone rise.
• Muscle-building capacity decreases, so it’s best to shift to lower-intensity training.
• Hydration is crucial - your body is more prone to dehydration in this phase.
• Fuel up with complex carbs like oats, quinoa, and beans to maintain energy levels.

Training Smart: How to Work WITH Your Cycle

Understanding your cycle can help you plan your training schedule more effectively. Here are some practical tips:

• Track your cycle so you can anticipate energy dips and peaks.
• Adjust your training intensity based on where you are in your cycle.
• Prioritise recovery during low-energy phases to prevent burnout and injury.
• Plan your nutrition by fuelling with the right foods at each stage.

Competition Day: What If You’re on Your Period?

If your period lands on a Feis or major competition, don’t panic! Here’s how to prepare:

• Pack essentials: Always have tampons, pads, or period underwear in your dance bag.
• Hydrate and fuel properly: Eat complex carbs for steady energy and drink extra water.
• Wear what makes you feel comfortable: If you’re worried about visibility during front clicks, wear tight-fitting shorts under your dress.
• Keep a positive mindset: A period doesn’t mean a bad performance. Preparation is key!

Talking About It Matters

One of the biggest takeaways from this blog is that we need to break the stigma around periods in sports. Dancers shouldn’t feel ashamed to ask questions or talk about their experiences. The more we normalise these discussions, the better we can support each other.

If you have questions, thoughts, or personal experiences to share, let’s keep the conversation going! Drop me a message, and let’s continue learning together.

For more insights on mindset, performance, and Irish dance, stay tuned for future Meg Talks episodes and Move With Meg blog posts!