Linking your period to your training
Have you ever tried to tailor your lifestyle around your menstrual cycle? Just like the seasons, our bodies have their own natural rhythms.
So today were going to chat about how you can support your menstrual cycle through your nutrition and lifestyle for a smoother ride. The more in harmony these are, the less discomfort and struggle you may experience each month.
Phase 1: Menstruation (~days 1-7)
Embrace the Reboot!
When the blood flow starts, your body deserves some extra TLC. Your body is busy trying to work hard to shed the lining of the uterus in this phase, so we need to be gentle with her. So, here's the lowdown on how to navigate this phase:
Nutrition: focus on your iron intake with foods like, red kidney beans, and dark leafy greens. Pair these iron-rich foods with foods high in vitamin C like mixed berries, citrus fruits and tomatoes to optimize absorption of iron.
Training: low-key workouts like gentle walks, Pilates, and light weight training are great. Honor your body's need for rest and recovery.
Phase 2: Follicular Phase (~days 8-14)
Hello, fresh start
In the follicular phase oestrogen levels gradually rise, along with your energy levels. You have finished your major event for the month, and you feel good.
As your body gears up for ovulation, here's how to nourish this phase:
Nutrition: support the beginnings of a brand-new cycle by adding omega-3s through chia seeds or oily fish, as well as protein through eggs, tofu, legumes and beans.
Training: perfect time to amp up the intensity with dance or HIIT workouts. Your energy levels are increasing, so push yourself a little more.
Phase 3: Ovulation (~days 15-17)
Spotlight please
Ovulation is the midpoint of the menstrual cycle. This is when oestrogen levels peak and it is your time to shine.
Here's how to make the most of it:
Nutrition: support your energy by loading up on healthy carbohydrate sources such as wholegrains, oats, pasta, rice, fresh fruits and veggies. Grab a handful of nuts for an extra mood boost.
Training: You're ready to go all out with an intense workouts. Your body is ready to perform, so challenge yourself.
Phase 4: Luteal Phase (~days 18-28)
Relax and Recharge.
As your body gears down, focus on self-care and relaxation.
Nutrition: opt for plenty of fibre in this phase to support healthy digestion and include foods high in magnesium to alleviate cramping and pain. Focus on whole grains, fruits and vegetables. Snack on nuts and seeds and unwind with herbal teas.
Training: moderate workouts like brisk walking, weight training or cycling is perfect in this phase. Give your body a chance to recharge.
In Summary
There are 4 phases of a women’s menstrual cycle: menstruation, the follicular phase, ovulation, and the luteal phase.
Each phase involves a change in a woman's hormone levels and therefore a change in our energy levels, mood and nutrient needs. Changing our monthly activities, training and focusing nutrition to support these changes can help us to better flow through each phase with ease. Just take the month as you feel fit to. If you're anything like me each month can differ.
Please note, although i have provided a guide for each phase, it’s all about listening to your own individual needs and energy levels and adjusting your nutrition and training accordingly for best results.
These tips and tricks also may not be as effective for those on hormonal contraception, or postmenopausal females.