Its that time of a month and as a woman you are worried about how you can balance your menstrual cycle with your regular training routine and dietary plan for an optimal performance.
Not to worry, as this simple guide will provide you with useful srrategies and tips tongetnthe very best out of your training, diet, and even supplementation plan while you are on your period.
We begin by highlighting the four (4) phases of your mentrual cycle looking at the best workouts and diet for each phase.
The Menstrual Phase
The menstrual phase starts the moment you experience menstrual bleeding and this phase lasts for five (5) days.
During this phase your progesterone and estrogen levels will be at an all-time-low duento the unfertilized egg from your previous menstrual cycle leading to the lining of your uterus shedding.
As you go through this phase, you are more than likely to experience a number of side effects, such as; mood swings, bloating, general fatigue, breast tenderness, headaches, and menstrual cramps. In addition to this, the low progesterone and estrogen hormone levels may cause you to have both a low pain threshold and energy level.
The best type of exercise you can do when you are in your menstrual cycle phase is light workouts consisting of stretching, low-impact cardio, and even yoga. These workouts are great for elevating your general mood and boosting your blood circulation while at the same time reducing the frequency of your cramps.
As for your dietary requirements during this period, you need to concentrate on consuming foods that are rich in iron, such as; beans, lean meat, and leafy green veggies.
You need foods rich in iron as this is one easential mineral that your body needs due to the loss of blood (menstrual bleeding) at this time. In addition to an iron-rich diet, you should also aim to consume foods with potent anti-inflammatory properties like nuts, fatty fish, and berries.
The Follicular Phase
The follicular phase lasts for about eight (8) days and starts a day after the end of your menstrual cycle. During this phase, you will experience a rise in your estrogen levels as the follicle-stimulating hormone or FSH secreted by your pituitary gland is increased. This leads to your egg carrying ovarian follicles maturing.
With the rise in estrogen levels, you should have a much better mood due to the increased release of serotonin while your cognitive function and energy levels are also both enhanced.
You should be in top physical condition in your follicular phase with greater energy levels throughout the day. The best workout routines during this phase are high-impact cardio, high-intensity interval training or HIIT and strength training.
Due to the fact that you are more than likely to be in the best shape you could possibly be in during the follicular phase, your diet needs to reflex your training demands.
To this end, you should focus on consuming complex carbs like oats and whole grains. You should also include hormone boosting healthy fats like nuts and avocados in your diet as well as lean protein like tofu, fish and chicken to help support the quick repair of your muscle tissue.
The Ovulation Phase
The ovulation phase brgins a day after the follicular phase ends and lasts for about three (3) days. As the luteinizing hormone or LH increases in your body, it stimulates ovulation resulting in the release of an egg from a predominant follicle. Your estrogen will also reach peak levels prior to ovulation, but will then start to drop after ovulation with your progesterone levels rising at this time.
The ovulation phase should see you experience greater libido, strength, and energy levels. You may have some side effects as well like ovulation pain or mittelschmerz. Nevertheless, you can take advantage of your high energy levels during this phase to engage in strength training and HIIT routines.
Match your explosive workout schedule with increased protein consumption to aid the quick repair of damaged muscle tissues. You should also consume foods rich in antioxidants, such as; dark chocolate and berries to help you in combating the increased oxidative stress that comes with performing and completing intense workout session.
The Luteal Phase
The luteal phase starts a day after the ovulation phase ends and often lasts for about eleven (11) days. When your ovulation phase ends, the predominant follicle that released the mature egg will convert to the corpus luteum where progestetone hormone is released.
The released progesterone hormone helps in preparing your uterine lining in case fertilization and pregnancy occurs. However, in the event that you do not get pregnant, your estrogen and progesterone levels will be lowered which then takes you to the start of your menstrual cycle phase.
The most common side effect during this phase are mormally associated with premenstrual syndrome or PMS. These side effects include headaches, general fatigue, mood swings, irritability, breast tenderness, hunger pangs, poor sleep quality, and bloating.
While in your luteal phase, you may experience a drop in your overall energy level and as your hormones tend to fluctuate, you will be prone to irritability, mental anxieties and mood swings.
As a result of this, we recommend that you perform light to moderate-intensity exercises like yoga, pilates, moderate strength training, and steady-state cardio to help in managing the physical and mental stress that comes with this phase.
If you want to manage the mental anxieties and irritability symptoms during the luteal phase, you should consume foods rich in magnesium like nuts snd leafy greens which will not only improve your general mood, but also help in reducing your menstrual cramps.
By adding fiber and complex carbs like legumes and whole grains to your meals, you will regulate your blood sugar as well as curb hunger pangs in the process. You should also try to stay hydrated at all times as this will help to minimize both water retention and bloating symptoms.
Conclusion
As a woman it is important for you to understand how the four (4) phases of your menstrual cycle affects your physical and mental wellbeing. This way you know what to expect and more importantly what to do to counteract the common side effects associated with each phase.
In addition, if you want to meet your fitness goals, then knowing the best form of workout(s) and diet for each phase will help you better adapt your training program for optimal gains.
For more information on how to structure your training and nutrition needs to your fpur (4) menstrual cycle phases, you can chat with a pro here today.
