Training on Your Period: What to Wear for Muay Thai, BJJ & Boxing

Short answer: On your period, wear dark-coloured, double-lined shorts or tights with a full crotch panel, plus your usual period protection. For Muay Thai, choose shorts with built-in safety shorts like our Women's Muay Thai Shorts. For BJJ, wear double-lined spats or tights shorts under your gi or on their own for no-gi. Our period-proof Nerio Tights Shorts and double-lined BJJ Spats Leggings were designed for exactly these days.

Note: period-proof here means extra coverage and moisture protection, not a replacement for pads, tampons, cups or period underwear.

What to look for in period workout clothes

• Double-lined crotch: an extra layer for sweat and moisture protection
• Dark colours: black is your friend
• Thick, squat-proof fabric: nothing see-through when you sprawl or squat
• No ride-up: a rectangular crotch panel stays in place
• High waist: comfortable over a bloated belly

Muay Thai and Kickboxing

Muay Thai shorts are short and wide, which can feel exposed on your period. Our women's Muay Thai shorts have built-in inner shorts with an anti-camel-toe panel and anti-ride-up crotch panel.

BJJ and Grappling

Grappling means lots of close contact, inverting and guard work. Our Nerio Spats Style Leggings have a double-lined bum panel and crotch for squat-proof, moisture protection, and are IBJJF compliant. Wear them on their own for no-gi or under your gi pants. Prefer shorts? The Nerio Tights Shorts double-lined shorts have a 10cm inseam and work for no-gi or under your gi.

Boxing

Boxing is less exposed, but you'll still be moving a lot. Wear our double-lined Nerio Tights Shorts or our Theia Boxing Shorts which have built-in safety shorts.

Other tips for training on your period

• Use the pocket in our inner shorts to keep a spare pad or tampon handy during training, just in case you need to run to bathroom to do a quick change
• Pack a spare pair of shorts 
• Go dark on top too, as you may sweat more
• Listen to your body. Lighter sessions are fine on heavy days
• Read more in our guide to training around your menstrual cycle

FAQ

Is it okay to train Muay Thai or BJJ on your period?

For most women, yes. Many find exercise helps with cramps. If you have severe pain, talk to your doctor.

What colour should I wear on my period?

Black or dark colours are recommended. They hide sweat and any accidents.

Are Nerio shorts period underwear?

No. They're double-lined for extra protection and confidence, but you should still use your usual period products.

What should I wear under my gi on my period?

Double-lined spats or tights shorts, like the Nerio range, with your usual period protection.