First things first, athlete losing your period might be common, but it is absolutely not normal! If you lose your period completely, have an irregular cycle, or if you haven’t started your period by 15 years old, your body is sending you a clear message. Think of it like a red flag to start digging into “why” your cycle is irregular.

This isn’t something you want to ignore. Missing your period (known as amenorrhea) is often a signal that you are under-fueling, overtraining, or most often a combination of both. Losing your period can affect everything from your bone health and hormones to your performance and recovery. I talk a lot about this on my podcast – Episode #36 – You lost your period. Now what?

Let’s talk more about why your period can be irregular in the first place!

Here are some of the most common reasons athletes have irregular periods.

1. Not eating enough calories. As an athlete, growing teen, and student you need a ton of fuel every day! When you don’t eat enough, your body prioritizes vital functions like breathing and staying warm over having your period.

2. Falling short on carbohydrates. Carbohydrates do more than fuel your workouts. They are key for your hormone production. Not enough carbs = low estrogen = no period.

3. Over training. Your body needs time to recover, and I mean true rest days. Intense workouts every day without breaks can throw off your hormones. 

4. Low Body Fat. Your body needs a certain amount of fat to maintain a regular menstrual cycle. Being too lean can impact your hormone balance.

5. High Stress. School. Sports. Life. It adds up. Chronic stress (mental or physical) can contribute to hormone imbalances that impact your period.

The good news? Athlete your period can come back with a few intentional changes.

3 Things athletes can do to get their period back

1. Eat More. Especially carbs and fats

If you are skipping meals or cutting out food groups, your body simply won’t have enough fuel. Start by adding more carbohydrates and fats to meals and snacks. Choose foods like bagels, pasta, rice, avocados, nuts, seeds, and peanut butter.

Need help with building your fueling plan? Inside The Academy, you have access to fueling guides, videos, recipes, and more that make this easy.

2. Scale back on extra movement when you can.

More is not always better. Your body needs true rest days, meaning you are not going for runs, long hikes, or hot yoga classes. Instead, you are giving your body the genuine rest it needs with simple stretching, a short walk, or a relaxing day at home.

3. Prioritize sleep

Your body can’t heal and reset if it doesn’t have time! Aim for 8–9 hours of sleep every night. This means being intentional with when you go to bed and how long you are on your phone before going to sleep.

A bonus and very important tip. Chat with your doctor and sports dietitian. Your doctor can run labs and order tests to rule out other things that can impact your cycle. A Sports Dietitian will help you create a nutrition plan to help you recover your cycle and play at your best!