How to eat and exercise for every phase of your period
Understanding how your menstrual cycle impacts energy levels, endurance, and recovery can help you tailor your workouts for maximum effectiveness. by aligning your exercise routine with hormonal fluctuations, you can enhance performance, reduce fatigue, and lower the risk of injury.
Understanding the menstrual cycle
The menstrual cycle typically spans approximately 28 days and is divided into four phases.
Menstrual phase (days 1-5): this phase involves the shedding of the uterine lining, resulting in menstruation. both oestrogen and progesterone levels are at their lowest during this time.
Follicular phase (days 6-14): following menstruation, oestrogen levels begin to rise, stimulating the growth of follicles in the ovaries. this increase in oestrogen can lead to improved mood and energy levels.
Ovulatory phase (days 15-17): oestrogen peaks, triggering the release of an egg from the ovary. testosterone levels also rise, which may enhance strength and endurance.
Luteal phase (days 18-28): progesterone levels increase to prepare the body for a potential pregnancy. if fertilisation does not occur, both oestrogen and progesterone levels decline, leading back to the menstrual phase.
Understanding these phases provides a framework for considering how hormonal fluctuations might influence dietary and exercise needs (cleveland clinic, 2022).
Phase-by-phase nutrition and exercise considerations
Menstrual phase (days 1-5): prioritise gentle movements and comfort foods
Hormonal state: low oestrogen and progesterone levels.
Nutrition recommendations:
• iron-rich foods: incorporate foods like spinach, lentils, and red meat to replenish iron lost during menstruation.
• anti-inflammatory foods: consume berries, turmeric, and fatty fish to help reduce inflammation.
Exercise recommendations:
• low-intensity activities: engage in gentle exercises such as walking or yoga to maintain movement without overexertion.
Listening to your body during this phase is crucial; rest and recovery should be prioritised as needed (cleveland clinic, 2022).
Follicular phase (days 6-14): embrace increased energy
Hormonal state: rising oestrogen levels.
Nutrition recommendations:
• complex carbohydrates: include whole grains and legumes to support increased energy levels.
• lean proteins: incorporate chicken, fish, or plant-based proteins to aid muscle development.
Exercise recommendations:
• moderate to high-intensity workouts: take advantage of higher energy levels by engaging in activities like running, cycling, or strength training.
This phase may be optimal for setting personal bests and undertaking new challenges (cleveland clinic, 2022).
Ovulatory phase (days 15-17): maximise performance
Hormonal state: peak oestrogen and rising testosterone levels.
Nutrition recommendations:
• anti-inflammatory foods: continue consuming foods like ginger and green tea to support overall health.
• hydrating foods: maintain hydration with water-rich fruits and vegetables.
Exercise recommendations:
• high-intensity training: engage in activities that require strength and power, such as weightlifting or sprinting.
Be mindful of your body’s signals to prevent overtraining during this high-energy phase.
Luteal phase (days 18-28): focus on balance and self-care
Hormonal state: increased progesterone levels.
Nutrition recommendations:
• magnesium-rich foods: incorporate nuts, seeds, and leafy greens to help alleviate potential PMS symptoms.
• complex carbohydrates: maintain energy levels with whole grains and starchy vegetables.
Exercise recommendations:
• moderate activities: opt for activities like yoga or pilates to support mood and reduce stress.
Adjusting intensity based on how you feel can help manage any premenstrual symptoms effectively (cleveland clinic, 2022).
Conclusion
If you're ready to take your health to the next level and make the most of your hormonal cycle, I’m here to help. Contact me today for personalised coaching, customised plan and expert guidance tailored to your unique physiology.
References
Cleveland clinic. (2022). cycle syncing: nutrition and exercise throughout your menstrual cycle. retrieved from https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle?utm_source=chatgpt.com.
Human performance alliance. (2023). study challenges cycle syncing, finds metabolism consistent during menstrual cycle. retrieved from https://humanperformancealliance.org/news/study-challenges-cycle-syncing-finds-metabolism-consistent-during-menstrual-cycle/?utm_source=chatgpt.com.
