Unlike men, women’s hormones changes frequently through the month. Hormone changes can give women a blueprint on how to train more effectively. Female hormones that have a profound effect on training are estrogen, estradiol, and progesterone. Endurance can be improved mostly when estrogen/progesterone/estradiol ratio is highest, which is after ovulation during the mid-luteal phase. Estrogen and estradiol helps to metabolize carbs, protein, and fats. However, progesterone prevents efficient utilization and has a catabolic effect. Consequently, shortly after ovulation when progesterone is high compared to estradiol and estrogen, muscle breakdown can occur. Considering these hormone changes, it is very important to consume sufficient protein to prevent muscle loss. As mentioned earlier, endurance is best improved during the mid-luteal phase, but with the risk of breaking down muscle because high progesterone. Make sure that protein intake is sufficient during this phase.