How Your Menstrual Cycle Affects Your Workouts and Food Intake

If you are a female, understanding your menstrual cycle is key to optimizing your workouts and nutrition. The hormonal fluctuations throughout your cycle can significantly impact how you feel, your energy levels, and how your body responds to exercise and food. By tailoring your workouts and diet to the different phases of your cycle, you can enhance your performance, manage symptoms, and feel your best all month long.

This blog post is a companion to one of our recent videos on our YouTube channel titled "A Crash Course on Nutrition, Your Menstrual Cycle and Exercise: Nutrition Coach Convos". It is a conversation between Vulcan Nutrition coaches Ellie Hiller and Geena Pitts. It covers the basics of the menstrual cycle, hormonal changes, how hormonal birth control works, lifestyle changes that can impact your menstrual cycle, working out with your cycle, and more. You can watch it here:

Phases of the Menstrual Cycle and Their Impact

Your menstrual cycle can be divided into four main phases: the bleeding phase, the follicular phase, ovulation, and the luteal phase. Each of these phases is characterized by different hormonal levels, which can influence your energy, mood, and how your body metabolizes food.

1. Bleeding/Menstruation Phase (Day 1-5):
   • Hormonal Profile: During this phase, estrogen and progesterone levels are low. This is when you start your period.
   • How You Might Feel: You may experience lower energy, cramps, and general fatigue.
   • Workouts: It's important to listen to your body during this time. Light exercise, such as walking, yoga, or gentle stretching, can help alleviate cramps and improve your mood. However, if you feel up to it, you can still engage in regular workouts, but consider lowering the intensity.
   • Food Intake: Your body is losing blood, which means you’re also losing iron and other essential nutrients. Focus on nutrient-dense foods like leafy greens, lean meats, and legumes to replenish iron levels. Increasing your intake of magnesium and potassium can also help reduce cramps and improve sleep quality.
2. Follicular Phase (Day 6-14):
   • Hormonal Profile: Estrogen levels begin to rise, leading up to ovulation. This phase often includes the last few days of menstruation and continues until ovulation.
   • How You Might Feel: This is when many women feel their best—energy levels rise, mood improves, and you may find that you're more motivated.
   • Workouts: This is the optimal time to push yourself in your workouts. Higher estrogen levels improve your body’s ability to handle intense exercise, so go for those PRs, increase your workout intensity, and try new challenges.
   • Food Intake: Estrogen helps your body metabolize carbohydrates more efficiently, so it's a great time to include healthy carbs like whole grains, fruits, and vegetables in your diet. These foods will provide the energy you need for your enhanced workout performance.
3. Ovulation (Around Day 14):
   • Hormonal Profile: Estrogen peaks just before ovulation, followed by a surge in luteinizing hormone (LH) that triggers the release of an egg.
   • How You Might Feel: You may feel a slight dip in energy or notice some changes in your mood or appetite as your body transitions into the luteal phase.
   • Workouts: Continue with high-intensity workouts during ovulation if you feel up to it. Some women may experience slight discomfort or cramping, so consider adjusting your routine based on how you feel.
   • Food Intake: Your metabolism may start to increase slightly, and you might notice an increase in appetite. Focus on balanced meals with a good mix of protein, healthy fats, and complex carbs to sustain your energy.
4. Luteal Phase (Day 15-28):
   • Hormonal Profile: After ovulation, progesterone levels rise, and estrogen levels start to decrease. This phase continues until the start of your next period.
   • How You Might Feel: Many women experience PMS symptoms during the luteal phase, including bloating, fatigue, irritability, and increased appetite.
   • Workouts: While your energy may decrease during the luteal phase, it’s important to keep moving. You might not feel as strong or motivated, so focus on lower-intensity activities like steady-state cardio, strength training with lighter weights, or Pilates. However, don't feel pressured to push through if you're feeling particularly fatigued or crampy—gentle movement is better than nothing.
   • Food Intake: Cravings for sugary or high-fat foods are common in this phase due to fluctuating hormones. Instead of giving in to unhealthy cravings, try to manage them by eating more frequently and including complex carbs, healthy fats, and lean proteins in your meals. Adding foods rich in magnesium and potassium, such as bananas, nuts, and dark chocolate, can help alleviate PMS symptoms and reduce bloating.

Tailoring Your Diet and Exercise to Your Cycle

By aligning your workouts and diet with your menstrual cycle, you can maximize your energy and performance, reduce negative symptoms, and feel more in control of your body. Remember, every woman’s cycle is unique, so it’s important to track your own cycle, listen to your body, and adjust your routine accordingly.

Here are some general tips to keep in mind:

• Track Your Cycle: Use an app or journal to note how you feel during different phases of your cycle. This will help you identify patterns and adjust your workouts and diet as needed.
• Stay Hydrated: Hydration is key, especially during your period and in the luteal phase. Drink plenty of water and consider adding electrolytes if you’re exercising intensely or experiencing bloating.
• Listen to Your Body: If you’re feeling particularly tired or unwell, it’s okay to take a rest day or opt for a lighter workout. Similarly, if you’re feeling strong and energetic, take advantage of it and push yourself.

Incorporating these strategies into your routine can help you make the most of each phase of your cycle, ensuring that you feel strong, balanced, and ready to take on whatever life throws at you.

And if you are interested in more information on how to optimize your nutrition for both your menstrual cycle and your performance goals, check out more info on Vulcan Nutrition Coaching by clicking here, and follow Vulcan Nutrition on Instagram!

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