The impact of the menstrual cycle on exercise

Since Friday I have been more hungry, I haven’t been as motivated to go to the gym and haven’t felt as powerful as in the past 2 weeks during my HIIT workouts.

Lack of willpower I hear you (and the voices in my head) say. Far from it. It’s time we all understand our cycle and what it means for athletic performance. The menstrual cycle shows up with different needs during different cycle times. This is nothing new to research, yet many of us don’t know about it. It can be a significant barrier to getting active as it might elicit negative self-talk (e.g. “I’m just lazy and not cut out for this exercise thing”) and convince us to quit our new squired exercise regime.

The follicular phase and the luteal phase are the two main phases of our cycle.

What is the follicular phase? The follicular phase happens during the first half of your cycle. After that the luteal phase starts, which is the second half of your cycle. These two halves feature distinctly different hormone levels, with lower levels during the follicular phase and higher levels during the luteal phase.

Researchers and physicians are discovering that these hormone levels greatly impact muscle development and how an athlete’s body uses energy.

Here are some tips on how to best “treat” ourselves in those phases.

Your body is able to better use energy, the perfect time for high-intensity workouts to build muscle and fitness.

Iron needed Your body is craving iron. Red meat, dark chicken meat and shellfish should be on the menu. However, whole grains and legumes like beans, peas, chickpeas, lentils and soybeans can also deliver the iron you need.

Gone fishing Eating foods high in omega-3 fatty acids will help fight increased inflammation. Think salmon, mackerel, tuna, herring and sardines, nuts, seeds and plant oils. As with iron, you can use supplements to get what you need, but getting these nutrients from food is best.

Hydrate Your body has an excellent handle on staying cool and hydrated during this phase.

Go easy Your body is in prep mode, so it’s not a great time to go hard on your training. Switch up to low-intensity workouts with more recovery time than usual. You can try pushing the intensity, but listen if your body is begging you to stop.

Eat up This is when you need to get your fuel from carbohydrates before and during workouts.

Listen In this phase; you will probably experience an increase in hunger. This is entirely normal. Your body uses up 5–10% more calories during this premenstrual phase. Don’t fight it; listen when your body is telling you to eat.

Keep an eye on hydration. It can be more challenging to stay hydrated during the luteal phase. Keep water at hand, especially during and after workouts.

Be kind to yourself ALWAYS!

Originally published at https://www.myhealthscript.com on September 19, 2022.