You have probably wondered about the relationship between menstruation and nutrition.
Those days of the month can bring physiological and hormonal changes affecting how you feel about performance, energy and emotions.
Does anything stay the same? What can you do when you feel as though a truck has hit you?
Understanding the changes in your own body can help you manage symptoms throughout the cycle. Menstruation and nutrition are connected, but experiences vary: the phase-based ideas below are general suggestions from the original article, not a universal training or nutrition prescription.
What are the phases of the menstrual cycle?
Here we describe three phases of the menstrual cycle:
- Follicular phase: before the egg is released; menstruation occurs at its beginning.
- Ovulatory phase: when the egg is released.
- Luteal phase: after the egg is released.
Does the menstrual cycle affect sports performance?
It can affect symptoms and how some athletes feel during exercise, but responses differ.
Nutrition and training interact with hormonal and metabolic status. Understanding your individual response matters.
There may be changes worth tracking when adapting training around the menstrual cycle; phase alone does not determine performance.
During menstruation
Across the cycle, body temperature can change: resting temperature is typically higher in the luteal phase after ovulation, rather than during menstruation itself. Consider individual symptoms and conditions when planning your hydration strategy for training or competition.
For example, rowers competing outdoors in summer may need to consider heat and their own responses in the luteal and follicular phases, rather than assuming identical hydration needs for everyone.
Menstrual blood loss can contribute to iron deficiency, which can reduce the blood’s oxygen-carrying capacity and affect performance. Heavy bleeding with unusual fatigue or dizziness merits clinical assessment.
During the follicular phase
The original article describes the follicular phase as a time when the body may use glycogen more readily as fuel.
Some research describes greater carbohydrate use, particularly muscle glycogen, and less fat oxidation under certain exercise conditions. This is not a fixed rule for every athlete.
The original suggestion is to consider high-intensity training or HIIT and increasing strength-training loads in this phase, if your symptoms and training plan support it.
During ovulation
Some women feel good training around the ovulatory phase, but faster strength gains at this time cannot be assumed for everyone.
Testosterone levels can rise around ovulation. Oestrogen may influence joint laxity and motor control, but a universal increase in injuries at this phase has not been established.
Pay attention to technique, as you should throughout the cycle.
During the luteal phase
Early in the luteal phase, hormonal changes may influence the use of fat as fuel and insulin sensitivity, with considerable individual variation.
The original article suggests less HIIT and more emphasis on cardiovascular exercise while retaining strength training. Adjust this to your own response rather than following a phase-based rule.
Towards the end of the luteal phase or the start of menstruation, some women experience more fluid retention.
If symptoms warrant it, this may be a useful time for a deload week, maintaining training at a lower intensity.
What should you eat in each phase?
During menstruation, foods that contribute to an anti-inflammatory dietary pattern can be useful. Omega-3-rich fish, nuts such as walnuts and almonds, and berries can all be part of a varied diet. These choices also provide healthy fats. Try this wholemeal toast with cheese and anchovies.
Around menstruation, some people retain more fluid. Adequate dietary fibre supports bowel function, although it is not a specific treatment for fluid retention.
Because of blood loss, adequate iron intake matters. Combining plant iron sources with foods rich in vitamin C helps absorption.
The original article also highlights glycaemic index and possible changes in insulin sensitivity. Potatoes, pulses, whole grains, fruit and vegetables can be useful carbohydrate sources, but there is no universal need for a phase-specific carbohydrate restriction.
In the pre-ovulatory or follicular phase, maintain your usual appropriate intake of carbohydrate-rich foods. An automatic increase in fat intake is not required.
What about your macro split during ovulation? Follow your usual nutritional plan and use a balance of macronutrients that works for your body.
During the luteal phase, include foods rich in healthy fats (oily fish, seeds, nuts, cocoa…) within a varied diet that supports normal inflammatory regulation. Whole grains and wholemeal pasta can also provide fibre.
What about cravings?
Understanding menstruation and nutrition together can help support well-being throughout the cycle.
During the premenstrual (luteal) and menstrual phases, consider fullness and adequate energy intake, as premenstrual symptoms can include greater hunger.
If it suits your needs, increase meal volume with water- and fibre-rich foods such as fruit, vegetables and soup. Drinks such as water and infusions can accompany meals. This should not mean restricting the fuel you need for training.
Be mindful of foods with high energy density, such as some ultra-processed products, if they leave you unsatisfied. Their effects vary with the food, portion and meal.
We know these days can be difficult. Period pain, changing oestrogen levels and fatigue may make you want tastier foods, or comfort foods.
Those cravings are real and can be hard to manage.
At INDYA – Sports Nutritionists, we make things easier by including flexible meals in your highly personalised nutritional plan. Eating something you fancy does not have to derail your sports goals.
Our nutritionists work with you to adapt your nutritional plan and include those flexible meals, helping you get what you need and face each phase with energy.
If you fancy something tasty and nutritious, why not try this avocado brownie with 0% cocoa powder?
For a nutritional plan adapted to your needs, take a look at our plans and give your body what it needs at each stage.
