Power durch die Periode? The truth behind the “cycle hack” for the Fame‑Fighting ladies

Short answer: There’s no single “cycle trick” that makes every fighter stronger at the same time each month. Evidence doesn’t support strict, phase‑based training plans—but smart, individual tracking can help any athlete find their own edge.

Now the twist that hooked us: some studies show women think and react fastest during menstruation, not at ovulation. Others find the opposite. In other words, the most powerful “phase” may depend on you, not the calendar.

First, what’s solid about the event

• Fame Fighting 3 is set for Saturday, October 18, 2025, at the Grugahalle in Essen. BILDplus will stream it live; Joyn plans VOD after. Verified here: grugahalle.de
• “20 reality‑TV faces” is likely, though promotional. Independent previews list 20 names; official pages don’t lock a number. See: Wettfreunde preview

The article’s big promise—and where the science pushes back

The original piece suggests fighters can time training and nutrition to four neat phases (days 1–5, 6–13, 14–16, 17–28) for “maximum power, focus, and endurance,” with peak strength around ovulation. It’s a gripping idea. But here’s what our fact‑check shows:

• Bold claim: “Fixed day ranges” for each phase
  Reality: Cycles vary a lot. Ovulation doesn’t always land on day 14; it occurs about 14 days before your next period, and both follicular and luteal lengths shift between and within individuals. Source: ACOG

• Bold claim: “Train the phase: strongest/stablest around ovulation; be gentle during menstruation”
  Reality: Evidence is mixed and individual. A 2020 meta‑analysis found at most a trivial dip in performance in the early follicular phase; a 2023 umbrella review and elite‑sport guidance do not support universal, phase‑based programs. Track your own symptoms and adjust—don’t follow hard rules. Source: Meta‑analysis

• Bold claim: “Mental performance is best in the first half; ovulation is the focus peak”
  Reality: Surprise: data conflict. One 2024 study found faster reactions during menstruation; a 2025 paper (with confirmed ovulation) saw best cognition at ovulation and slower mid‑luteal. Both stress big person‑to‑person differences—and how you feel doesn’t always match test results. Source: Neuropsychologia 2024

• Bold claim: “Magnesium is lost through bleeding; dark chocolate eases cramps”
  Reality: Iron loss is proven; magnesium loss via bleeding isn’t comparable. Menstrual blood carries iron and heavy bleeding raises deficiency risk. Magnesium levels can fluctuate, but bleeding itself doesn’t drain magnesium like iron. Chocolate and magnesium may help some symptoms, but evidence is limited; ibuprofen outperformed 70% dark chocolate in an RCT for cramps. Sources: ACOG iron, Magnesium physiology, Chocolate RCT

Inside the science: what actually helps performance

Here’s the part athletes can use tonight.

• Training across the month

  • No one‑size‑fits‑all plan. On average, performance shifts by phase are small and inconsistent. The best‑supported guidance: track your own cycle, symptoms, sleep, and performance, then fine‑tune load week by week. Source: Meta‑analysis
  • If cramps, low mood, or poor sleep hit hard on certain days, scaling volume or swapping in technique/mobility is sensible. But many athletes train and compete normally during their period.

• Fueling and recovery

  • General sports nutrition beats phase rules. Carbs before, protein after is solid any day you train hard. Evidence doesn’t show special “follicular benefits.” Sources: Protein position stand, Pre/post fueling
  • Iron matters. Especially with heavy periods. Think lentils, red meat, spinach; consider testing if you’re fatigued, short of breath, or recovering poorly. Source: ACOG
  • Luteal appetite often rises slightly. On average ≈168 kcal/day more than follicular in a 2024 meta‑analysis; resting metabolism may tick up a little. It’s okay to eat a bit more—aim for quality carbs and protein. Source: Energy‑intake meta‑analysis
  • PMS support with caution. Calcium and vitamin B6 have the best (modest) evidence for mood; magnesium may help cramps for some. Don’t megadose B6; high amounts can cause nerve issues. Sources: PMS nutrition RCT/review, Magnesium review

• Injury risk and the “ovulation push”

  • Data on ACL and other injuries by cycle phase are inconclusive and sometimes contradictory. This uncertainty argues for individualized monitoring (how your joints feel, neuromuscular readiness) rather than assuming ovulation is the safest time for max‑intensity work. Source: Review

What about the expert quoted?

BILD attributes the advice to “Fitness‑Expertin Anne Wüstmann.” We couldn’t independently verify professional credentials beyond BILD’s page. Treat the tips as general wellness guidance, not official sport‑science policy without further credentialing. Original: BILD article

The most interesting plot twist

The idea that ovulation is always the “power phase” doesn’t hold up cleanly. One careful study found best cognitive scores right at ovulation; another found the fastest reactions during menstruation. Both agree on this: differences are small, and people vary widely. Translation for fighters: your best day might not match the textbook.

If you’re fighting on October 18, here’s the practical playbook

• Track 6–8 weeks now (or as many as you can): cycle days, sleep, cramps, mood, RPE, bar speeds, split times. Look for your patterns.
• Build flexible weeks: plan key sessions when you usually feel good; keep “plan B” (technique, mobility, lighter strength) for symptom days.
• Nail the basics daily: 1.4–2.0 g protein/kg, carb‑match to training load, hydration, and 7–9 hours sleep. Sources above: JISSN position stands.
• Iron check if you have heavy periods or flagging stamina: discuss ferritin testing with a doctor; add iron‑rich foods and vitamin C to aid absorption.
• PMS toolkit (if needed): calcium‑rich foods; consider modest B6 within safe limits; trial magnesium for cramps; NSAIDs remain first‑line for pain unless contraindicated. Discuss supplements with a pro.
• Don’t chase “day 14.” Use ovulation tests or symptom tracking only if it genuinely helps you plan—and be ready to pivot.

Quick fact‑check: claims vs. corrections

• “Day 1–28 phases are fixed” → Oversimplified. Phases vary; ovulation ≈14 days before next period, not always day 14. ACOG
• “Train gently during menstruation only” → Not a rule. Many can train hard; personalize. Meta‑analysis
• “Strongest/stablest at ovulation” → Not universal. Mixed data; small effects; individual variation. Neuropsychologia 2024
• “Magnesium is lost in bleeding” → Misleading. Iron is; magnesium loss isn’t comparable. Physiology
• “Dark chocolate fixes cramps” → Limited evidence; ibuprofen performs better. RCT
• “Eat more in luteal phase” → Part‑true. Intake rises ≈168 kcal on average; variability is large. Meta‑analysis

How we checked—and what we still don’t know

• We verified event details via the venue; cross‑checked participant count with third‑party previews.
• We reviewed peer‑reviewed studies and position stands on performance, cognition, nutrition, and injury risk.
• Limits: Many studies are small, methods differ (how phases are confirmed, which outcomes are measured), and elite fighter data are scarce. Better, athlete‑level tracking and standardized methods are still needed.

Bottom line: The Fame‑Fighting women don’t need a rigid “cycle hack.” They need data on themselves, solid sports nutrition, and flexible plans. The science backs that—and it’s far more empowering than a one‑size‑fits‑all calendar.