Managing Period Anxiety in Sports: Confidence on the Pitch & Beyond
How green are your periods? Unlock 5% discount
It’s game day. You’re focused, you’re warmed up—and then that familiar feeling kicks in. Whether it’s cramps, nerves about leaking, or simply knowing your period is due, the reality is that period anxiety in sport is real—and it’s still too often overlooked.
For many athletes, menstruation can trigger performance anxiety, low energy, and even cause them to miss matches or training altogether. But here’s the good news: it doesn’t have to be this way.
Let’s talk about how periods can affect performance, how to manage the stress around them, and how a little confidence (and a FabLittleBag in your kit) can go a long way.
Did you know? Periods are making it harder for 84% of teenage girls to take part in sports and fitness. According to a study by Nuffield Health
Why Period Anxiety Hits Different in Sport
Physical activity is proven to help with period symptoms—but when you're in competitive settings, those same symptoms can feel amplified. Here's why:
-
Lack of facilities: Changing rooms without bins. Toilets with no privacy. No products available if you're caught short.
-
Fear of leaks: White shorts, light leggings, and full stadiums? It’s no surprise many athletes worry about visibility and discomfort.
-
Taboo still lingers: Talking about periods in team environments isn’t always easy—especially in male-dominated coaching setups or mixed-gender clubs.
-
Unpredictable cycles: Some athletes have irregular periods due to intense training, making it harder to plan ahead.
All of this can lead to distraction, stress, or even withdrawal from sport entirely. And we’re not okay with that.
Tips for Managing Periods During Training & Competition
It starts with preparation—but not just physically. Mental confidence is key, and that comes from having the right tools, the right mindset, and knowing you’re supported.
1. Build Your Period Kit
Pack it like your gear matters—because it does. Include:
-
Your preferred period products
-
FabLittleBags for clean, discreet disposal (more on this below)
-
Spare underwear and shorts
-
Pain relief if needed
-
Wipes and a mini hand sanitiser
Whether you’re at a tournament, on the move, or training in shared facilities, having everything to hand gives you peace of mind and helps you stay focused on your performance.
2. Talk to Your Coach
This one can feel awkward, but it’s important. More and more coaches are being trained in period awareness, and the more open we are, the more the culture will shift. If you're not comfortable going solo, speak to your physio or welfare lead.
3. Know Your Cycle
Track your period using a simple app or calendar. This can help you:
-
Spot patterns in performance dips or energy slumps
-
Prep for matches where you know you’ll need extra support
-
Make dietary or training adjustments in advance
4. Fuel for Your Flow
Periods increase your body’s need for iron, magnesium, and hydration. Focus on:
-
Leafy greens, lean proteins, and whole grains
-
Plenty of water, especially around training
-
Magnesium-rich foods like dark chocolate, almonds, and bananas
You can’t control your hormones, but you can fuel your body to handle them better.
FabLittleBag: A Game-Changer for Period Confidence
Let’s talk bins (or lack of them). Too many sports facilities still don’t provide adequate period disposal, leaving players with no option but to:
-
Wrap used products in tissue and sneak them out
-
Feel embarrassed mid-game
-
Or worse—flush them, causing environmental damage and plumbing nightmares
FabLittleBag solves that problem.
Our disposal bags are:
✔ Leak-proof and sealable
✔ Opaque for discretion
✔ Made from sustainable materials
✔ Easy to use one-handed—ideal in tight toilet spaces
Slip a pack in your boot bag or gym kit and you’ll never be caught out again. We also work with clubs across the UK to install dispensers and refill stations, so you can confidently dispose of products anywhere.
Let’s Normalise Periods in Sport
From grassroots clubs to elite teams, the shift is happening—but we all need to play a part. That starts by:
-
Talking openly about periods in sporting spaces
-
Equipping athletes with the right tools
-
Creating period-supportive facilities for all players
No one should miss a match or underperform because of period anxiety. Confidence isn’t just about skill—it’s about knowing you’re supported from the changing room to the final whistle.
Be Match Ready – Period and All
Whether you're an athlete, coach, or club manager—let’s make periods a normal, supported part of sport.