Ladies, did you know that your hormones influence your energy, motivation, and even athletic performance? Rather than fighting against your body, you can learn to work with it by slightly adjusting your training and diet according to the phases of your menstrual cycle. Here's how.
Menstrual phase (Days 1 to 5)
It's menstruation time: hormones and energy levels drop, and that's perfectly normal.
Move intelligently:
A leisurely walk, gentle yoga, low-intensity cycling, etc… The idea is to move without pushing yourself. If you're tired, rest without guilt!
Eating to recharge:
Load up on iron (lentils, spinach, red meat) and omega-3 (salmon, walnuts, flax seeds) to support your body.
Follicular phase (Days 6 to 13)
Estrogen and energy levels are rising! Normally, lightness and motivation are present during this phase.
Move a lot:
This is the ideal phase for intense workouts such as weight training, HIIT, interval sessions, etc. Your endurance and recovery are at their peak!
Eating to perform:
Enjoy varied meals rich in protein and carbohydrates (quinoa, brown rice, fresh fruit). You'll digest better, so take advantage of this to try new healthy recipes!
Ovulatory phase (Days 14 to 17)
Ovulation is the peak of energy that allows you to reach physical and mental peaks.
Move with intensity:
Now is the time to try a new sporting challenge or beat a personal record.
Eating to fill a void:
Focus on antioxidants (berries, green vegetables, citrus fruits) to replenish the energy you expend on intense workouts.
Luteal phase (Days 18 to 28)
Progesterone levels rise, often leading to increased fatigue, sugar cravings, and mood swings. This is perfectly normal: your body is preparing for a new cycle.
Move gently:
As during menstruation, gentle activities such as walking, gentle yoga, and other low-intensity activities are recommended. This is a good time to slow down, refine your running technique, or other activities.
Eating to stabilize:
Complex carbohydrates (sweet potatoes, oats, chickpeas) and foods rich in magnesium (bananas, cocoa, almonds) help prevent those dreaded mood swings and energy fluctuations. Why not take this opportunity to treat yourself to a comforting meal?
In short
Adapting your training and diet to your cycle means learning to listen to your body and respect its needs. The benefits of such an approach include increased energy levels, reduced feelings of frustration and helplessness, and above all, a better relationship with yourself.
After all, your cycle should be an ally, not an obstacle!
If I am a runner and I want to continue running throughout my cycle, how do you suggest I modify my training according to each phase of the cycle?
Good question! You could plan your smaller training weeks during your menstrual phase and your larger volume or more intense weeks during your follicular or ovulatory phases.
That being said, you are unfortunately unable to control the phase of your menstrual cycle according to your competition schedule, i.e., it is possible that you may have a competition right in the middle of your menstrual or luteal phase…