The Connection Between Hormones and Fitness

Testosterone and Exercise Performance

Testosterone is known for being more prominent in the male human body, but everyone’s body, both genetically male and female, produces testosterone. Exercise has been proven to boost testosterone in the body and assist in muscle development, endurance, and physical strength. It is the hormone responsible for the physical changes to the body throughout your exercise routine and overall fitness journey.

Estrogen and Exercise

Estrogen plays a significant role in exercise performance, particularly for women. It influences how the body uses carbohydrates and fats for energy, often enhancing fat metabolism during endurance activities. Estrogen can also promote muscle recovery by reducing inflammation and oxidative stress after workouts.

During the menstrual cycle, estrogen levels fluctuate, which may affect strength, endurance, and recovery times. Higher levels of estrogen are often linked to improved endurance, while lower levels, such as during the luteal phase of a woman’s cycle, may lead to a slight decrease in performance. Estrogen can also help maintain bone health, supporting overall physical activity.

Progesterone in Women and Fitness

Progesterone, a hormone that fluctuates throughout the menstrual cycle, can influence exercise performance in several ways. When progesterone levels are high, typically during the luteal phase, some women may experience changes in body temperature, increased breathing rates, and a decrease in endurance. This can lead to quicker fatigue during physical activity, as the body may rely more on carbohydrates for energy rather than fat, which is less efficient for long-term endurance.

Progesterone is also known to have a relaxing effect on smooth muscle, which may affect coordination and muscle strength. Some women notice shifts in balance or coordination during times of elevated progesterone, potentially impacting their overall exercise experience. Being aware of your cycle and letting your personal trainer know is important in getting the most out of your exercise, even when feeling low from menstruation.

Insulin Regulates Energy Consumption & Metabolism

Insulin is often thought of as the hormone related only to diabetes and nutrition. However, insulin plays a crucial role in regulating how the body uses energy during exercise. Insulin helps move glucose from the bloodstream into cells, where it can be stored as glycogen or used for immediate energy.

During exercise, insulin levels typically decrease, allowing the body to rely more on stored glycogen and fat for fuel. This shift is important for maintaining energy levels in prolonged or intense workouts. In people with insulin resistance or diabetes, the body’s ability to manage blood sugar effectively is impaired, which can affect endurance and recovery.

Proper insulin function supports balanced energy use, helping athletes perform better and recover more efficiently after physical activity. For people with Type 1 diabetes, managing Insulin levels during exercise is critical, and you should always follow the directions from your endocrinologist on how to safely manage your insulin and blood sugar levels when exercising.