Apr 04, 2025

How to Eat and Exercise for Your Menstrual Cycle: A Complete Guide

Unlike men, who operate on a 24-hour hormonal cycle, women experience fluctuations in hormones over a 28-35 day cycle. These hormonal changes influence:

Body composition
Energy levels
Cognitive function
Creativity
Digestion
Strength
Libido
Mood

Recognising and adapting to these phases can help women optimise their health, training, and daily routines.

The Phases of the Menstrual Cycle

1. Menstrual Phase/The Bleeding Phase (Days 1-5)

The uterine lining sheds, leading to menstrual bleeding. Oestrogen and progesterone levels are at their lowest. Oestrogen is a natural anti-inflammatory hormone, so when levels drop, the body may experience increased inflammation, muscle tightness, and cramping due to prostaglandins.

Focus On:

Recovery and rest are prioritised.
Gentle movement such as yoga, walking, and mobility exercises.
Hydration and electrolyte balance.
Anti-inflammatory foods (omega-3s, turmeric, leafy greens) to counteract increased inflammation.

Nutrition During the Bleeding Phase

Ensure adequate iron intake due to blood loss.
Focus on whole foods, avoiding excess caffeine and processed foods.
Supplements: Magnesium (100-200 mg) to support muscle relaxation. Omega-3s to combat inflammation. Iron if needed.

The uterine lining sheds, leading to menstrual bleeding. Oestrogen and progesterone levels are at their lowest.

Oestrogen is a natural anti-inflammatory hormone, so when levels drop, the body may experience increased inflammation plus Inflammation may be higher due to prostaglandins, which can cause cramping and muscle tightness.

2. Follicular Phase (Days 6-14)

Progesterone levels stay low. Oestrogen rises, stimulating follicle development in the ovaries. Energy, mood, and cognitive function improve. The higher levels of oestrogen makes increases insulin-sensitivity, meaning it processes carbohydrates efficiently. Oestrogen also increase fast muscle recovery and muscle growth.

Focus On:

High-intensity and strength training sessions - You can train more often due to the increase in muscle repair and recovery.
Prioritising progressive overload, heavier lifts, and power-based movements.
Oestrogen’s anti-inflammatory effects aid muscle recovery.

Nutrition during Follicular Phase

Higher carbohydrate intake as insulin sensitivity is improved.
Protein intake at 1.5g per kg of body weight per day to support muscle synthesis.
Supplements: Calcium (1200 mg) to support bone health. Standard vitamin and mineral intake.

3. Ovulation (Around Day 14-16)

Oestrogen peaks, and luteinising hormone (LH) triggers the release of an egg. Women may experience a natural boost in confidence, libido, and social engagement.

Focus On:

Strength and endurance are at their highest—ideal for pushing training limits.
Balanced macronutrients to support energy demands.
Anti-inflammatory foods to maintain hormonal balance.

Nutrition during Ovulation:

Protein intake should remain high.
Carbohydrate intake should be balanced with protein to support energy production.

Inflammation is generally low due to oestrogen’s protective effects.

4. Luteal Phase (Days 17-28)

Progesterone rises to prepare for a potential pregnancy. Oestrogen declines, reducing its anti-inflammatory benefits, which can make women more susceptible to inflammation. Some women experience bloating, water retention, and increased sensitivity to inflammation. Recovery slows, and energy levels decrease.

Focus On:

Adjusting training by incorporating more recovery and reducing workout intensity.
Strength training should be lower in intensity with more focus on mobility.
Increase potassium-rich foods to counteract water retention and bloating.
Combat inflammation with omega-3s, turmeric, and antioxidants.

Nutrition during Luteal Phase:

Increase protein intake to 2.0g per kg of body weight per day to counteract muscle breakdown.
Reduce carbohydrate intake as insulin sensitivity decreases.
Increase healthy fats to support hormone balance.
Hydrate well to reduce bloating.
Supplements: Sodium (200-400 mg) and Potassium (200-400 mg) to manage water retention. Magnesium (100-200 mg) for muscle relaxation and mood regulation. Ashwagandha (300-600 mg) and Rhodiola Rosea (200-400 mg) to support stress and PMS symptoms. Melatonin (1-3 mg) to improve sleep quality.

Inflammation and Water Retention in the Luteal Phase

During the luteal phase (Day 17-28, just before the bleeding phase) progesterone levels rise, leading to water retention, bloating, and increased sensitivity to inflammation. Many women feel that they look pregnant, they feel tight and uncomfortable. Further, many women experience joint stiffness, headaches, or digestive discomfort due to prostaglandin activity. Estrogen also increases but drops just before your period begins.

These hormonal shifts influence various aspects of your body and performance:

Higher Core Temperature – Elevated progesterone raises body temperature, which can reduce exercise performance and slow recovery.
Reduced Insulin Sensitivity – Progesterone decreases insulin sensitivity, making blood sugar management slightly more challenging.
Increased Muscle Breakdown – Progesterone promotes catabolism, meaning the body breaks down muscle more easily. To counteract this, a higher protein intake is essential.
Water Retention – Fluid retention increases, which can lead to bloating and a heavier feeling.
Neurotransmitter Changes – Progesterone influences serotonin and other neurotransmitters, often contributing to fatigue, irritability, and PMS symptoms.

To counteract this:

Increase potassium-rich foods like bananas, sweet potatoes, avocados, and spinach to balance electrolytes and reduce bloating.
Focus on an anti-inflammatory diet, including omega-3-rich foods (salmon, walnuts, flaxseeds), turmeric, and antioxidants.
Reduce processed foods, excess salt, alcohol, and refined sugar, cabbage and legumes.
Increase fresh foods, salat, berries, seeds and nuts.
Stay hydrated with electrolyte-balanced drinks like coconut water.

Increase protein intake to 2.0g per kg of body weight per day to counteract muscle breakdown.
Reduce carbohydrate intake as insulin sensitivity decreases.
Increase healthy fats to support hormone balance.
Hydrate well to reduce bloating.
Supplements: Sodium (200-400 mg) and Potassium (200-400 mg) to manage water retention. Magnesium (100-200 mg) for muscle relaxation and mood regulation. Ashwagandha (300-600 mg) and Rhodiola Rosea (200-400 mg) to support stress and PMS symptoms. Melatonin (1-3 mg) to improve sleep quality.

Exercise during Luteal Phase:

Lightly training, like walking, yoga, gentle rebounding and biking.
Self-Care (Sauna, hot baths, meditation, rest, reading, learning, quite)
Hydration

Exercise, Cardio & Strength Training and the Menstrual Cycle

Cardio and Strength training should be adapted to each phase of the cycle to optimise performance and recovery:

Follicular Phase & Ovulation: This is the best time for high-intensity and strength-focused workouts. Women are more insulin-sensitive, making muscle growth and recovery more efficient. Prioritise progressive overload, heavier lifts, and power-based movements.

Luteal Phase & Menstrual Phase: Recovery becomes more important. Reducing workout intensity, incorporating mobility work, and focusing on endurance-based sessions (less intense, linger distances, like walking further) can be beneficial. Since oestrogen is lower, strength training can help regulate inflammation and promote muscle resilience.

Period Cramps & Manual Therapy

Menstrual cramps can often be linked to tight psoas muscles, which influence pelvic alignment and tension. A manual therapist can provide relief by addressing muscle tightness and fascial restrictions.

Techniques such as deep tissue release, visceral manipulation, and myofascial work can:

Reduce pain intensity by relaxing tight muscles around the pelvis.
Improve blood circulation to the reproductive organs.
Provide long-term relief by addressing muscular imbalances and postural patterns.

By understanding and working with the menstrual cycle rather than against it, women can optimise their health, energy, and performance in all areas of life. Adapting nutrition, movement, and recovery strategies to align with each phase enables women to harness their body’s natural rhythm for long-term well-being.