Training and Nutrition Throughout Your Cycle: What Every Woman Should Know
Have you ever wondered why some weeks you feel powerful and energized in your workouts, while others leave you craving carbs and feeling exhausted? Your menstrual cycle holds the answers — and understanding it can transform the way you train, eat, and care for your body.
Understanding the menstrual cycle is crucial. Hormonal shifts throughout the month influence everything from your energy levels and cravings to your strength and recovery. When you recognize these natural changes, you can work with your body, not against it.
Hormonal Phases and How They Impact You
Your menstrual cycle has distinct phases:
Menstrual Phase (Day 1-5): This is your period. Energy can vary widely — some women feel relieved and energized once bleeding starts, while others experience cramps and fatigue. Movement like gentle walking, yoga, and stretching can help alleviate discomfort, but listening to your body's needs is key.
Follicular Phase (Day 6-14): Estrogen rises, leading to increased energy, better carbohydrate metabolism, and improved recovery. This is often when you feel strongest. It's an ideal time to lift heavier, increase intensity, and push a bit harder in your workouts.
Ovulation (Day 14-16): Estrogen and testosterone peak, boosting strength and power. However, because hormone shifts can increase joint laxity, be mindful of your form to avoid injury.
Luteal Phase (Day 17-28): Progesterone rises, leading to fatigue, cravings, and possible water retention. Your body is building tissue to support a potential pregnancy, so your demand for energy (and protein) increases. It’s perfectly normal to crave more food, especially carbohydrates.
Training and Nutrition Considerations
During the follicular and ovulation phases, it’s a prime time to schedule high-intensity training, strength-focused workouts, and personal record attempts. In contrast, during the luteal phase, you may benefit from slightly reducing workout intensity, increasing recovery practices, and adjusting your carbohydrate intake to match your body's higher energy needs.
Walking, mobility work, and lighter strength sessions can support recovery and hormonal balance. Also, prioritizing iron-rich foods leading up to and during your period can help counteract the dip in energy that some women experience.
The Power of Tracking Your Cycle
One of the most powerful tools you can use is a symptom and cycle tracker. Paying attention to your cravings, mood, energy, sleep, and performance each week provides valuable data. Over time, you’ll notice patterns that can guide your training, nutrition, and even stress management strategies.
Tracking isn’t just important for fitness—it’s also essential for understanding your reproductive health, especially if you plan to conceive in the future or navigate postpartum recovery.
Birth Control and Your Cycle
It's important to note that hormonal birth control can mask natural cycle symptoms. Some forms of birth control suppress ovulation entirely, which changes the way your body experiences these phases. Being informed about what’s happening inside your body—whether naturally cycling or using hormonal birth control—allows for better decision-making around training and overall health.
What This Means To You
Every woman’s body is unique. Some women thrive training through their entire cycle with minor adjustments; others find they need to scale back during certain weeks. The goal isn't perfection — it's awareness. When you honor your body's natural rhythms, you’re able to train smarter, not harder, and support your long-term health.
Start by tracking your cycle, noting how you feel at each phase, and adjusting your training and nutrition accordingly. Your body already knows what to do — you just have to listen.
Want to learn more about this topic? Tune in to this episode of The Mindset/Mirror Connection Podcast!
