Optimizing Nutrition and Training Based on Your Menstrual Cycle
By: Tedi Nikova BASc, MPH ( c )
Have you ever had that increased hunger and food cravings at certain times of the month? You had a meal that usually keeps you full but this time you are still starving right after that meal! I know I have. Guess what ladies, it’s our hormones!
An average menstrual cycle is typically 28 days long with two main phases: The Follicular phase (FP) and the Luteal Phase (LP). The FP begins at the onset of your period and ends around day 14 when ovulation occurs, this marks the beginning of the LP. There are four main hormones that are involved in the menstrual cycle: Follicle Stimulating Hormone (FSH), Luteinizing Hormone (LH), Estrogen, and Progesterone. Each phase is marked by changes in hormonal levels that can actually impact our metabolism, the food cravings we have, mood, and even exercise capacity. The good news is the better we can understand our body, the better we can feed our bodies and train based on our time of the month!
Menstrual Cycle and Hormone Levels (2010). By, Oosthuyse, T., Bosch, A.N. Retrieved from: https://link.springer.com/article/10.2165%2F11317090-000000000-00000
Follicular Phase (Day 1 to approx. Day 14)
Week 1 (Day 1–7): Menstruation
The FP is marked by the beginning of our period. Our hormone levels are usually at rock bottom at this point. During this stage, our estrogen, testosterone & FSH begin to rise. These hormones play a role in thickening the uterus lining and promoting follicle development, FSH specifically has a role in stimulating the growth of the eggs. At the beginning of this stage low levels of estrogen and testosterone can cause fatigue, as estrogen rises energy levels rise.
Nutrition Tips:
· Higher carbohydrates
· Lower calorie needs
· Iron-rich foods Paired with Vitamin C
· Omega-3 fatty acids
As estrogen levels rise at this stage appetite may decrease, as estrogen is an appetite suppressant. Caloric needs during this stage are also lower than the days leading up to your period. Estrogen also increases insulin sensitivity, this means that the body can better utilize the carbohydrates we consume. This is the time to include sources of omega-3 fats into our diet, which are essential fatty acids (the body cannot produce them, they need to come from our diet). Omega-3s also can aid in lessening cramps due to their anti-inflammatory properties. Additionally, these fats can aid in the production of the reproductive hormones at this stage. Click Here for a list of foods containing high Omega-3 content. During menstruation, it is important to include sources of iron into your diet, as during menstruation blood loss occurs, decreasing iron levels. Click Here for high sources of iron. Pairing your iron with vitamin C rich foods including citrus fruit and a variety of vegetables such as red, green peppers and spinach can aid in iron absorption
Exercise:
· Strength training
·Can begin more challenging workouts as energy begins to increase
This is a good time to begin to utilize your body for harder workouts as energy begins to increase. The ability to use carbohydrates more effectively during exercise also increases performance during higher intensity exercises.
Week 2 (Day 8–14)
During this stage of the Follicular Phase, rising levels of estrogen and testosterone continue, as the body gets ready to release its egg for fertilization to have a baby! The body continues to thicken the lining of the uterus and the follicle develops. The rising estragon and testosterone raise your energy and level of alertness during this time.
Nutrition Tips:
· Lower calorie needs
· Higher carbohydrates (more effective carb utilization)
· Omega-3 fatty acids
Your appetite continues to decrease, and your calorie needs at this time are lower than those later in your cycle. Your ability to digest carbs continues to increase. Therefore this is an excellent time to include more carbohydrates into your diet. The need for fats in your diet, especially essential fatty acids, specifically omega-3, is essential for hormone production.
Exercise:
· HIIT
· Strength training
Your body has an increased pain tolerance and reduced fatigue; therefore, this is the time to take advantage of harder workouts. The ability of the body to continue to utilize carbs effectively is also an advantage that increases training performance. This is a good time to do participate in higher intensity workouts and strength training. It is important to be aware as women when estrogen rises there is an increased chance of injury
Ovulation (Approx. Day 15)
At this stage, the egg is released from the follicle, with the rise of LH triggers the release. This is the time when we are most likely to get pregnant. Ovulation is your bodies cue to suppress estrogen and testosterone production while amping up the progesterone. During this time estrogen and testosterone are at its peak, therefore energy levels can be at their highest.
Nutrition:
· More whole grains and colorful fruit and vegetables
During ovulation, there is an energy peak as estrogen and testosterone are at their highest. Consuming more B-vitamins can help support energy levels and support energy production. Eating a variety of whole grains and colorful vegetables and fruits can help increase the intake of B vitamins.
Exercise:
· HIIT
· Strength traning
· Extra caution to stretch before and after workouts
As progesterone remains lows the bodies overall pain tolerance remains high, making this time of the month an ideal time to try more strength training exercises. During this time there is an increased risk of injury. For example, women are around three to six more times likely than men to sustain an anterior cruciate ligament (ACL) injury, a common knee injury from exercise. Therefore stretching properly before and after exercise is essential
Luteal Phase (Approx. Day 15–28)
Week 3 (15–21)
During this stage estrogen and testosterone decrease, while progesterone increases, this helps maintain the thick lining of the uterus walls in preparation for a baby. If you are sensitive to progesterone PMS symptoms can arise here.
Nutrition:
· Increased caloric needs
· Increase the intake of healthy fats
· Decrease in carb utilization
· Higher fibre needs
· Higher protein needs
A 2020 systematic review concluded a small but significant increase in metabolism during the luteal phase. The lack of estrogen means your body may be less sensitive to insulin, increasing the amount of fat your body naturally uses as a fuel source of energy, additionally, progesterone also promotes insulin resistance, therefore the body utilizes fat from the diet better as energy. making this an ideal time to consume more healthy fats. Additionally, progesterone causes increased constipation and bloating. This is a good time to increase water and fibre! As progesterone rises there is an increase in protein catabolism, therefore protein needs are increased, especially after exercise. Women, however, were found to naturally consume more protein during the luteal phase.
Spikes in cortisol lead to food cravings, these can also come from mood swings with changing hormone levels, including progesterone is hypothesized to increase cravings. Additionally, the hunger hormone leptin has been shown to be elevated during the luteal phase. Having enough fibre can help reduce food cravings, also avoiding added sugars that may spike insulin can help reduce food cravings. Essential fats can help reduce inflammation and reduce cramps during this time.
Exercise:
· Steady-state cardio
· Light activity (yoga stretching)
As estrogen drops, energy levels may begin to decrease. The inability to utilize carbohydrates, and utilize fat more effectively is ideal for more steady cardio, such as inclined walking.
Week 4 (22–28)
By this time, all of your hormone levels are dropping: progesterone, serotonin, estrogen, as your body begins to realize that your egg will not be fertilized. The feel-good hormone, serotonin is also dropping, therefore a dip in mood can be experienced.
Nutrition:
· higher fat utilization
· Higher caloric burn
· Tryptophan rich foods
This is a good time to include tryptophan-rich foods, which may help boost the production of serotonin. Tryptophan is an essential amino acid that is a precursor for serotonin production. Tryptophan is found in protein-containing animal products including chicken, eggs, and cheese. Vegan sources that are especially high in tryptophan include peanuts and pumpkin seeds. Click Here for more foods that contain high levels of tryptophan. At this stage there is the highest self-reported cravings for sweet, salty, foods, however, there was no actual self-reported increase in energy intake.
Exercise
· Steady-state cardio
· Light activity (yoga, stretching)
· Rest days
During this stage, the recommendations continue to be the same during the previous week. Energy levels continue to dip and fatigue may be experienced, making it an ideal time for more steady cardio workouts and/or rest days.
Additional Resources
