Maybe you’re a marathoner who’s been trying to boost their VO2 max to no avail. Or, perhaps you’re a weight lifter struggling to build muscle. Possibly, you’re a CrossFit enthusiast who’s been stuck at the same total score despite doing everything you can to see gains. Regardless, if you’re toiling away at training and still not seeing results, there could be a surprising culprit undermining your efforts: your hormonal birth control pill.
The estimated 14 percent of people on the pill between the ages of 15 and 49 have reason to question whether their oral contraceptive is blocking their fitness goals because, while research is limited, recent data suggests that it could impair muscle growth and hinder cardiovascular capacity
Three hormones and women’s health experts explain how the hormonal birth control pill can impact athletic performance.
3 ways birth control pills affect athletic performance
1. May mask symptoms of overtraining
Changes to your menstrual cycle and loss of your menstrual cycle, also known as amenorrhea, suggest that a person may be overtraining or not properly fueling.
She says having a natural cycle helps you keep track of how well your body is adapting to your training regimen. You won’t have menstrual cycle disruption if you are adapting properly.
2. May impair muscle growth
According to research, popping birth control pills can pause your pump. A study published in the Journal of Strength and Conditioning Research found that contraceptive use may affect muscle gains. Half of the women in the study were on the pill, and the other half were not. After putting the subjects through 10 weeks of resistance training, the researchers tested their body composition and hormones.
They found that those taking birth control pills had higher levels of the stress hormone cortisol and lower concentrations of the hormones DHEA, DHEAS, and IGF-1 than those not on the pill Those who were taking birth control pills that contained a synthetic version of progestin gained just over half a pound of lean muscle mass over the 10-week study compared to those not on the pill.
There was no difference in strength gains when the muscle mass was increased. She says that the loss of muscle mass may be a problem for my Olympic lifters and others trying to be strong in a weight category.
Endurance athletes can also experience adverse side effects if they use oral contraceptives. According to Laura DeCesaris, DC, a functional medicine consultant and powerlifter, research suggests that oral contraceptives may be associated with lower VO2 max, which is a measure of the amount of oxygen you can use during training.
The more intense your workout, the more oxygen you need to keep going. She explains that if your V02 max is lower, you won’t be able to work out as hard.
Why hormonal birth control pills aren’t always bad for athletes
There is still uncertainty about this topic. She notes that most of the studies looking at the pill’s impact on performance have been small. She says that many studies are looking at multiple types of oral contraceptives, rather than zeroing in on pills with similar hormones.
According to Dr. DeCesaris, every person responds differently to oral contraceptives. Some people may not notice a negative impact on their performance, while others will.
It’s hard to make blanket statements about how much the pill affects athletic performance.
I’m an athlete. What birth control option is right for me?
It is up to you and your healthcare provider to decide if a hormonal birth control is right for you. Dr. Sims says that its impact on athletics is only one factor to consider when choosing a contraceptive.
It is important that you understand that the birth control pill is not your only option. Alisa Vitti, founder of FLO Living and author of Woman Code and In the FLO, says that there are many ways to prevent pregnancy if you are on the pill.
One option would be to get a progestin-only or copper IUD. She recommends the progestin-only IUD because there are minimal systemic effects and more people resume natural ovulation six to eight months after initial insertion.
Vitti says that if you combine ovulation tracking with a barrier method (internal or external condoms) or other pregnancy prevention protocol, you can get pregnant during the only time of your cycle that you can.
Dr. Sims says it’s important to talk to your provider about all of your goals. If you want to prevent unwanted pregnancies, you should also share your strength and endurance targets so that you can choose something that helps you achieve all of your aims and gains.
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