Fueling your body for performance around your cycle.

Ever wondered why during certain stages of your cycle you feel unmotivated to train? Or why you get really hungry at certain times of the month, and just want to reach for the next snack food. There are good reasons for this - fueling your body correctly can be the answer to all of this!

Fuelling around your menstrual cycle is crucial for effective training because your hormonal fluctuations directly impact energy levels, recovery, muscle function, and metabolism. Tailoring your nutrition to
each phase of your cycle can help you train smarter—not harder—and feel stronger, more consistent, and more in tune with your body.

🩸 Why Fuel Around Your Cycle?

1. Hormones Affect Performance
Your two main hormones, estrogen and progesterone, fluctuate significantly across the menstrual cycle.

These affect:
● Muscle strength and endurance
● Thermoregulation
● Carbohydrate metabolism
● Appetite and cravings
● Recovery and inflammation

2. Energy Needs Change

● In the luteal phase (post-ovulation to period), your basal metabolic rate increases — meaning you burn more calories at rest (by ~100-300 kcal/day).
● If you under-fuel, you're more likely to feel fatigued, experience poor recovery, or suffer performance drops.

3. Undereating Increases Risk of Injury & Burnout

Under-fuelling during high-hormone phases can impair:
● Muscle protein synthesis
● Iron absorption
● Mood and motivation
● This can lead to overtraining symptoms, low energy availability, or even amenorrhea (loss of cycle).

🔄 What to Fuel with — By Cycle Phase

🩸 Menstrual Phase (Days 1–5)
Hormones low – good time for strength gains.

● Top Up On:
○ Iron (e.g. red meat, spinach, lentils) – to replenish blood loss
○ Magnesium – helps with cramps and fatigue
○ Hydration – water loss may increase

● Training Tip: You may feel stronger and more focused — lift heavier if energy allows!

🌱 Follicular Phase (Days 6–14, pre-ovulation)
Estrogen rising – strength, energy, and recovery are usually high.

● Top Up On:
○ Protein – supports muscle growth and recovery
○ Complex carbs – for energy and focus
○ B-vitamins – support metabolism

● Training Tip: Best phase for HIIT, strength PBs, and intense workouts

🔥 Ovulation (Around Day 14)
Estrogen peaks, slight drop in coordination/risk of injury rises.

● Top Up On:
○ Anti-inflammatory foods (berries, oily fish, turmeric)
○ Omega-3s – to support joint health

● Training Tip: You may feel powerful — great time for power or explosive training, but warm up
well.

🌕 Luteal Phase (Days 15–28, post-ovulation)
Progesterone rises – body temp up, recovery down, cravings increase.

● Top Up On:
○ More calories – especially complex carbs
○ Magnesium & Zinc – support mood, reduce PMS
○ Dark chocolate, bananas, oats – help balance mood and serotonin

● Training Tip: Opt for moderate workouts; avoid pushing too hard if you feel sluggish.


By Coach Kara Huynh