{"id":35380,"date":"2022-06-22T17:51:37","date_gmt":"2022-06-22T15:51:37","guid":{"rendered":"https:\/\/getindya.com\/?p=35380"},"modified":"2026-11-03T17:30:55","modified_gmt":"2026-11-03T16:30:55","slug":"menstruation-nutrition-performance","status":"publish","type":"post","link":"https:\/\/getindya.com\/en\/menstruation-nutrition-performance\/","title":{"rendered":"Sports performance, menstruation and nutrition"},"content":{"rendered":"\n<p><span style=\"font-weight: 400\">You have probably wondered about the relationship between <\/span><b>menstruation and nutrition<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Those days of the month can bring <\/span><b>physiological and hormonal changes<\/b><span style=\"font-weight: 400\"> affecting how you feel about performance, energy and emotions.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Does anything stay the same? What can you do when you feel as though a truck has hit you?<\/span><\/p>\n<p><b>Understanding the changes<\/b><span style=\"font-weight: 400\"> 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.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29568 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-dolor-1536x768-1-300x150.webp\" alt=\"woman experiencing period pain\" width=\"806\" height=\"403\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-dolor-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-dolor-1536x768-1-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-dolor-1536x768-1.webp 1000w\" sizes=\"auto, (max-width: 806px) 100vw, 806px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">What are the phases of the menstrual cycle?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Here we describe three phases of the menstrual cycle:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Follicular phase:<\/b><span style=\"font-weight: 400\"> before the egg is released; menstruation occurs at its beginning.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Ovulatory phase:<\/b><span style=\"font-weight: 400\"> when the egg is released.<\/span><\/li>\n<li style=\"font-weight: 400\" aria-level=\"1\"><b>Luteal phase:<\/b><span style=\"font-weight: 400\"> after the egg is released.<\/span><\/li>\n<\/ul>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29571 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-rendimiento-1536x768-1-300x150.webp\" alt=\"female runner checking her sports watch\" width=\"830\" height=\"415\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-rendimiento-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-rendimiento-1536x768-1-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-rendimiento-1536x768-1.webp 1000w\" sizes=\"auto, (max-width: 830px) 100vw, 830px\" \/><\/p>\n<p>\u00a0<\/p>\n<h2><span style=\"font-weight: 400\">Does the menstrual cycle affect sports performance?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">It can affect symptoms and how some athletes feel during exercise, but responses differ.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Nutrition and training interact with <\/span><b>hormonal and metabolic status<\/b><span style=\"font-weight: 400\">. Understanding your individual response matters.<\/span><\/p>\n<p><span style=\"font-weight: 400\">There may be <\/span><b>changes worth tracking<\/b><span style=\"font-weight: 400\"> when adapting training around the menstrual cycle; phase alone does not determine performance.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><b>During menstruation<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Across the cycle, <\/span><b>body temperature can change<\/b><span style=\"font-weight: 400\">: resting temperature is typically higher in the luteal phase after ovulation, rather than during menstruation itself. Consider individual symptoms and conditions when planning your <\/span><a href=\"https:\/\/getindya.com\/en\/importance-hydration-sport\/\"><b>hydration strategy<\/b><\/a><span style=\"font-weight: 400\"> for training or competition.<\/span><\/p>\n<p><span style=\"font-weight: 400\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Menstrual <\/span><b>blood loss<\/b><span style=\"font-weight: 400\"> can contribute to <\/span><a href=\"https:\/\/getindya.com\/en\/iron-oxygen-sporting-performance\/\"><span style=\"font-weight: 400\">iron deficiency<\/span><\/a><span style=\"font-weight: 400\">, which can reduce the blood&#8217;s <\/span><b>oxygen-carrying capacity<\/b><span style=\"font-weight: 400\"> and affect performance. Heavy bleeding with unusual fatigue or dizziness merits clinical assessment.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29570 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-remo-1536x768-1-300x150.webp\" alt=\"female athletes rowing\" width=\"838\" height=\"419\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-remo-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-remo-1536x768-1-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-remo-1536x768-1.webp 1000w\" sizes=\"auto, (max-width: 838px) 100vw, 838px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><b>During the follicular phase<\/b><\/h3>\n<p><span style=\"font-weight: 400\">The original article describes the <\/span><b>follicular phase<\/b><span style=\"font-weight: 400\"> as a time when the body may <\/span><b>use <\/b><a href=\"https:\/\/getindya.com\/en\/carbohydrates-sugars-glucose-glycogen\/\"><b>glycogen<\/b><\/a><span style=\"font-weight: 400\"> more readily as fuel.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Some research describes greater carbohydrate use, particularly muscle glycogen, and <\/span><b>less fat oxidation<\/b><span style=\"font-weight: 400\"> under certain exercise conditions. This is not a fixed rule for every athlete.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The original suggestion is to consider <\/span><b>high-intensity training or HIIT<\/b><span style=\"font-weight: 400\"> and <\/span><b>increasing strength-training loads<\/b><span style=\"font-weight: 400\"> in this phase, if your symptoms and training plan support it.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29569 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-pesas-1536x768-1-300x150.webp\" alt=\"woman lifting weights\" width=\"838\" height=\"419\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-pesas-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-pesas-1536x768-1-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-pesas-1536x768-1.webp 1000w\" sizes=\"auto, (max-width: 838px) 100vw, 838px\" \/><\/p>\n<p>\u00a0<\/p>\n<h3><b>During ovulation<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Some women feel good training around the <\/span><b>ovulatory phase<\/b><span style=\"font-weight: 400\">, but faster strength gains at this time cannot be assumed for everyone.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Testosterone levels can rise<\/span><b> around ovulation. <\/b><span style=\"font-weight: 400\">Oestrogen<\/span><b> may influence joint laxity and motor control, but a universal increase in <\/b><span style=\"font-weight: 400\">injuries<\/span><b> at this phase has not been established.<\/b><span style=\"font-weight: 400\"> <\/span><\/p>\n<p><span style=\"font-weight: 400\">Pay attention to technique, as you should throughout the cycle.<\/span><\/p>\n<p>\u00a0<\/p>\n<h3><b>During the luteal phase<\/b><\/h3>\n<p><span style=\"font-weight: 400\">Early in the <\/span><b>luteal phase<\/b><span style=\"font-weight: 400\">, hormonal changes may influence the use of <\/span><a href=\"https:\/\/getindya.com\/en\/4-keys-losing-body-fat\/\"><b>fat<\/b><\/a><b> as fuel<\/b><span style=\"font-weight: 400\"> and insulin sensitivity, with considerable individual variation.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The original article suggests less HIIT and more emphasis on <\/span><b>cardiovascular exercise<\/b><span style=\"font-weight: 400\"> while retaining strength training. Adjust this to your own response rather than following a phase-based rule.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Towards the end of the luteal phase or the <\/span><b>start of menstruation<\/b><span style=\"font-weight: 400\">, some women experience more <\/span><b>fluid retention<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If symptoms warrant it, this may be a useful time for a <\/span><b>deload week<\/b><span style=\"font-weight: 400\">, maintaining training at a lower intensity.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29572 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-running-1536x768-1-300x150.webp\" alt=\"woman running\" width=\"848\" height=\"424\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-running-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-running-1536x768-1-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-running-1536x768-1.webp 1000w\" sizes=\"auto, (max-width: 848px) 100vw, 848px\" \/><\/p>\n<p><br \/><br \/><\/p>\n<h2><span style=\"font-weight: 400\">What should you eat in each phase?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">During <\/span><b>menstruation<\/b><span style=\"font-weight: 400\">, foods that contribute to an <\/span><b>anti-inflammatory dietary pattern<\/b><span style=\"font-weight: 400\"> 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 <\/span><b>healthy fats<\/b><span style=\"font-weight: 400\">. Try this <\/span><a href=\"https:\/\/getindya.com\/recetas\/tostada-integral-con-queso-para-untar-boquerones-en-vinagre-y-cebolla\/\"><span style=\"font-weight: 400\">wholemeal toast with cheese and anchovies<\/span><\/a><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Around <\/span><b>menstruation<\/b><span style=\"font-weight: 400\">, some people <\/span><b>retain more fluid<\/b><span style=\"font-weight: 400\">. Adequate <\/span><b>dietary<\/b><a href=\"https:\/\/getindya.com\/en\/fibre-sporting-performance\/\"><b> fibre<\/b><\/a><span style=\"font-weight: 400\"> supports bowel function, although it is not a specific treatment for fluid retention.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Because of <\/span><b>blood loss<\/b><span style=\"font-weight: 400\">, adequate <\/span><b>iron<\/b><span style=\"font-weight: 400\"> intake matters. Combining plant iron sources with foods rich in <\/span><b>vitamin C<\/b><span style=\"font-weight: 400\"> helps absorption.<\/span><\/p>\n<p><span style=\"font-weight: 400\">The original article also highlights <\/span><b>glycaemic index<\/b><span style=\"font-weight: 400\"> and possible changes in <\/span><b>insulin sensitivity<\/b><span style=\"font-weight: 400\">. Potatoes, pulses, whole grains, fruit and vegetables can be useful carbohydrate sources, but there is no universal need for a phase-specific carbohydrate restriction.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29567 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-dieta-1536x768-1-1-300x150.webp\" alt=\"omega-3-rich foods on a table\" width=\"842\" height=\"421\" title=\"\"><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">In the <\/span><b>pre-ovulatory or follicular phase<\/b><span style=\"font-weight: 400\">, maintain your <\/span><b>usual appropriate intake<\/b><span style=\"font-weight: 400\"> of <\/span><b>carbohydrate-rich foods<\/b><span style=\"font-weight: 400\">. An automatic increase in fat intake is not required.<\/span><\/p>\n<p><span style=\"font-weight: 400\">What about your <\/span><b>macro split<\/b><span style=\"font-weight: 400\"> during <\/span><b>ovulation<\/b><span style=\"font-weight: 400\">? Follow your <\/span><b>usual nutritional plan<\/b><span style=\"font-weight: 400\"> and use a balance of macronutrients that works for your body.<\/span><\/p>\n<p><span style=\"font-weight: 400\">During the <\/span><b>luteal phase<\/b><span style=\"font-weight: 400\">, include foods rich in <\/span><b>healthy fats<\/b><span style=\"font-weight: 400\"> (oily fish, seeds, nuts, cocoa\u2026) within a varied diet that supports <\/span><b>normal inflammatory regulation<\/b><span style=\"font-weight: 400\">. Whole grains and wholemeal pasta can also provide fibre.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29566 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-chocolate-1536x768-1-300x150.webp\" alt=\"broken chocolate\" width=\"842\" height=\"421\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-chocolate-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-chocolate-1536x768-1-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/menstruacion-alimentacion-chocolate-1536x768-1.webp 1000w\" sizes=\"auto, (max-width: 842px) 100vw, 842px\" \/><br \/><br \/><\/p>\n<h2><span style=\"font-weight: 400\">What about cravings?<\/span><\/h2>\n<p><span style=\"font-weight: 400\">Understanding menstruation and nutrition together can help support well-being throughout the cycle.<\/span><\/p>\n<p><span style=\"font-weight: 400\">During the <\/span><b>premenstrual (luteal) and menstrual phases<\/b><span style=\"font-weight: 400\">, consider fullness and adequate energy intake, as premenstrual symptoms can include greater <\/span><b>hunger<\/b><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If it suits your needs, <\/span><b>increase meal volume<\/b><span style=\"font-weight: 400\"> 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.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Be mindful of foods with <\/span><b>high energy density<\/b><span style=\"font-weight: 400\">, such as some <a href=\"https:\/\/getindya.com\/en\/what-are-ultra-processed-foods\/\">ultra-processed products<\/a>, if they leave you unsatisfied. Their effects vary with the food, portion and meal.<\/span><\/p>\n<p><span style=\"font-weight: 400\">We know these days can be difficult. Period pain, changing oestrogen levels and fatigue may make you want tastier foods, or <\/span><i><span style=\"font-weight: 400\">comfort foods<\/span><\/i><span style=\"font-weight: 400\">.<\/span><\/p>\n<p><span style=\"font-weight: 400\">Those <\/span><a href=\"https:\/\/getindya.com\/en\/homemade-cookies-nutritional-illusions\/\"><b>cravings<\/b><\/a><span style=\"font-weight: 400\"> are real and can be hard to manage.<\/span><\/p>\n<p>\u00a0<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-29573 \" src=\"https:\/\/getindya.com\/wp-content\/uploads\/rendimiento-deportivo-menstruacion-saludable-1536x768-1-300x150.webp\" alt=\"table with healthy and less healthy foods on separate sides\" width=\"836\" height=\"418\" title=\"\" srcset=\"https:\/\/getindya.com\/wp-content\/uploads\/rendimiento-deportivo-menstruacion-saludable-1536x768-1-300x150.webp 300w, https:\/\/getindya.com\/wp-content\/uploads\/rendimiento-deportivo-menstruacion-saludable-1536x768-1-768x384.webp 768w, https:\/\/getindya.com\/wp-content\/uploads\/rendimiento-deportivo-menstruacion-saludable-1536x768-1.webp 1000w\" sizes=\"auto, (max-width: 836px) 100vw, 836px\" \/><\/p>\n<p>\u00a0<\/p>\n<p><span style=\"font-weight: 400\">At <\/span><a href=\"https:\/\/getindya.com\/\"><b>INDYA &#8211; Sports Nutritionists<\/b><\/a>, <span style=\"font-weight: 400\">we make things easier by including flexible meals in your<\/span><b> highly personalised nutritional plan<\/b><span style=\"font-weight: 400\">. Eating something you fancy does not have to derail your sports goals.<\/span><\/p>\n<p><a href=\"https:\/\/getindya.com\/nutricionistas\/\"><span style=\"font-weight: 400\">Our nutritionists<\/span><\/a><span style=\"font-weight: 400\"> work with you to adapt your <\/span><b>nutritional plan<\/b><span style=\"font-weight: 400\"> and include those <\/span><b>flexible meals<\/b><span style=\"font-weight: 400\">, helping you get what you need and face each phase with energy.<\/span><\/p>\n<p><span style=\"font-weight: 400\">If you fancy something tasty and nutritious, why not try this <\/span><a href=\"https:\/\/getindya.com\/recetas\/brownie-de-aguacate-con-cacao-en-polvo-0\/\"><b>avocado brownie with 0% cocoa powder<\/b><\/a><span style=\"font-weight: 400\">?<\/span><\/p>\n<p><span style=\"font-weight: 400\">For a nutritional plan adapted to your needs, take a look at our plans and give your body what it needs at each stage.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>How are menstruation and nutrition connected? Explore cycle-related symptoms, training and the importance of an individual approach.<\/p>\n","protected":false},"author":17,"featured_media":20348,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[213],"tags":[],"class_list":["post-35380","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"_links":{"self":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35380","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/users\/17"}],"replies":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/comments?post=35380"}],"version-history":[{"count":3,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35380\/revisions"}],"predecessor-version":[{"id":35862,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/posts\/35380\/revisions\/35862"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media\/20348"}],"wp:attachment":[{"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/media?parent=35380"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/categories?post=35380"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/getindya.com\/en\/wp-json\/wp\/v2\/tags?post=35380"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}