Mastering Your Fitness with the Menstrual Cycle

Understanding the natural rhythm of your menstrual cycle is a game-changer for both your training and nutrition. By learning how your body’s hormones fluctuate across different phases, you can optimise your workouts, prevent burnout, and improve adherence to your nutrition goals. Let’s dive into how to maximise your efforts during the Follicular, Ovulation, and Luteal phases so you can build a training plan that aligns with your unique cycle.

Phase 1: The Follicular Phase

The follicular phase begins on the first day of your period and lasts until ovulation, typically around 10-16 days. This phase is marked by a rise in estrogen, which peaks before ovulation. During this time, your body is preparing for the release of an egg for potential fertilisation.

What Does This Mean for Training?

This is the phase where you’ll likely feel your strongest, most energetic, and mentally focused. Your body is primed for higher training loads, making it an ideal time for high-volume, high-intensity strength sessions and HIIT workouts. Here’s how to make the most of this phase:

• Progressive Overload: With your energy soaring and recovery time improved, this is the time to push your limits. Add extra sets, increase your weights, and aim for personal bests. Muscle-building comes easier during this time due to quicker recovery and higher energy.
• Incorporate HIIT: High-intensity interval training is more manageable in this phase, as you can recover faster and push harder. If you’ve been wanting to add more cardio conditioning, now is the time.
• Start When You Feel Ready: While the follicular phase technically starts on day 1 of your bleed, many women experience low energy or PMS symptoms during the first few days of their period. Start your intense training when you feel like the “cloud has lifted” and your energy returns, typically around days 4-6.
• Listen to Your Body: Everyone’s cycle is different, and tracking your symptoms will help you better understand when you feel strongest. Adjust your training intensity based on when you feel most energised.

What Does This Mean for Nutrition?

During the follicular phase, hunger and cravings are typically lower, making it easier to stick to your nutrition goals. If fat loss is your focus, this is the best time to create a slightly higher caloric deficit, as your body is less likely to fight against it.

However, be mindful not to drastically cut calories, especially if you’ve increased your training volume. Balancing your calorie intake with your training load ensures you continue to make progress without burning out.

Phase 2: Ovulation

Ovulation occurs mid-cycle, around days 13-16, and is marked by the release of an egg from the ovary. Estrogen levels peak just before ovulation, and many women feel at their strongest during this time. However, some experience bloating, sluggishness, or discomfort.

What Does This Mean for Training?

For some women, ovulation is a peak performance window. If you feel strong and energised, this is a great time to aim for personal records (PRs) or increase your training intensity. Here’s how to adjust your training:

• Maximise Peak Strength: If you feel great, go for those PRs! This is when your strength is at its peak, making it an excellent time to challenge yourself with heavier lifts.
• Adjust for Discomfort: If you experience bloating or ovulation pain, it may be better to schedule intense workouts a few days before ovulation and take it easier during ovulation itself. Listen to your body and adjust accordingly.

What Does This Mean for Nutrition?

During ovulation, your metabolism is stable, and you can continue with the same nutrition strategy as the follicular phase. If you’re aiming for fat loss, maintaining a slight caloric deficit while training at a high intensity will help you stay on track.

Phase 3: The Luteal Phase

The luteal phase starts right after ovulation and continues until the first day of your next period (typically days 16-28). During this phase, progesterone levels rise, while estrogen levels drop, leading to hormonal changes that may cause fatigue, bloating, and an increase in cravings.

What Does This Mean for Training?

This is where many women feel a dip in energy and strength. You may find yourself feeling “weaker” or slower, which can affect your motivation to stick to your training plan. But the key here is to adjust, not give up:

• Lower Training Intensity: Reduce the weights you’re lifting, slow down the speed of your run, cut back on sets, or increase rest breaks to accommodate your lower energy levels. It’s okay to slow down—your body is telling you to take it easy.
• Switch to Low-Impact Workouts: Swap out your usual HIIT for steady-state cardio like walking, or low-intensity workouts such as yoga or stretching if your body feels exhausted during HIIT at this portion of your cycle
• No Pressure to Perform: Remove the pressure to perform at the same level you did during the follicular phase. You can still maintain consistency with lower-intensity workouts, which will help you feel great and stay active, even if you're not pushing for maximum gains.
• Tune Into Your Body: You might not need to adjust your workouts every day, but if you do, understanding why and showing yourself compassion is a game-changer for long-term gym adherence.

What Does This Mean for Nutrition?

Many women experience increased hunger and cravings for high-fat and carb-heavy foods during the luteal phase, which can make sticking to a caloric deficit challenging. But with the right strategy, you can avoid the binge-restrict cycle and maintain balance:

• Adjust Your Caloric Deficit: If fat loss is your goal, it’s smart to reduce your caloric deficit and bring your intake closer to maintenance during the luteal phase. This way, you have more room for an extra snack or a treat in moderation, which will help curb cravings and prevent overeating.
• Add an Extra Meal: Instead of trying to stick to a deficit and ending up constantly snacking, try adding an extra meal. This structured approach can reduce mindless snacking and provide the fuel your body needs during this phase.
• Balance Your Deficit: By creating a higher deficit during the follicular phase, when hunger is lower, and reducing it during the luteal phase, you can maintain a more balanced relationship with food. This approach helps prevent extreme restriction and keeps your energy stable, supporting long-term diet adherence.

Can You Train During Your Period? Absolutely!

Many women worry about exercising during their period, but studies have shown that exercise can actually help alleviate symptoms like cramps, fatigue, and mood swings. Regular movement during this time can also boost energy levels, improve your mood, and aid in better sleep—all things we could use more of during this phase!

However, everyone’s period experience is different, so it’s important to be mindful of your own symptoms and listen to your body.

What Does This Mean for Training?

• Move Your Body: Even if you're feeling a little sluggish, gentle movement can help ease menstrual symptoms. Low-intensity workouts like walking, yoga, or light strength training are great options if you're dealing with cramps or low energy.
• Adjust as Needed: Some women might feel strong and ready for a higher-intensity session, even during their period. If you’re one of them, go for it! But if you're experiencing heavy bleeding or fatigue, there’s no harm in opting for a lower-intensity workout or even taking a rest day.
• Watch Out for Iron Deficiency: If you experience heavy bleeding during your period, you could become iron-deficient, which can leave you feeling extra fatigued. Make sure to include high-iron foods like red meat, beans, lentils, and dark leafy greens in your diet during this time. If you suspect low iron levels, it’s always best to consult your GP for a blood test.

Every Woman is Different—Be Your Own Investigator

When it comes to training on and around your period, there’s no right or wrong approach. What feels great for you might feel awful for someone else, so it’s all about finding what works best for your body.

• Track Your Cycle: Pay attention to how you feel during your period and experiment with different workout intensities. Some women thrive with lighter workouts, while others feel empowered to lift heavy or do HIIT during their period.
• Adjust Intensity: There’s no need to push for PRs during your period unless you feel ready for it. If heavy lifting feels like too much, go for a walk, do some yoga, or focus on stretching and mobility work.
• Personalise Your Plan: Once you find a routine that works for your body during your period, write it down and stick to it. Over time, you’ll notice patterns and start to enjoy your workouts more, even as your period rolls around.

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Recap: Mastering Your Cycle

• Follicular Phase (Day 1-14): This is your prime time for high-energy, high-intensity training. Push for progressive overload, aim for PRs, and stick to a higher caloric deficit for fat loss, but don’t over-restrict.
• Ovulation (Day 13-16): Many women experience peak strength here, making it the perfect time to increase training intensity. However, if you experience discomfort, schedule your intense workouts a few days before ovulation.
• Luteal Phase (Day 16-28): As energy dips and cravings rise, adjust your training intensity and bring your caloric intake closer to maintenance. Incorporate lower-intensity workouts if needed, and allow yourself extra room in your nutrition plan to prevent overeating.

Be Your Own Investigator

Every woman’s cycle is unique, and the key to mastering your training and nutrition is tracking your own cycle and symptoms. Pay attention to how you feel during each phase, and adjust your workouts and meals accordingly. You’ll start to recognise patterns, allowing you to plan when to push hard and when to scale back.

By tuning into your body’s natural rhythms, you’ll develop a sustainable, personalised approach to fitness that works with your hormones, not against them. Not only will this approach improve your results, but it will also create a healthier, more enjoyable relationship with both training and nutrition.

Remember: There’s no one-size-fits-all approach to training and nutrition across your cycle, but with the right knowledge and tools, you can optimise your efforts, enjoy your workouts, and feel your best all month long.

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