Menstrual Cycle Nutrition & Fitness Guide
The female body works in cycles. It’s not just about “this much protein, that much carbs, this much fat.”
Our hormones fluctuate throughout the month, and these shifts directly impact our energy levels, mood, appetite, and training performance.
Understanding these hormonal waves is the key to stopping the fight with your body and starting to live in sync with it. When we work with our menstrual cycle instead of against it, we can boost performance, reduce period symptoms, and feel more balanced throughout the month.
To help with that, I’ve prepared science-based practical tips for nutrition and movement for each of the four phases of your menstrual cycle:
1. Menstrual Phase (Days 1–5)
At the start of your period, oestrogen and progesterone are at their lowest. You may feel more tired, low-energy, and experience cramps.
Nutrition:
Focus on iron-rich foods (red meat, lentils, spinach) to replenish what’s lost through bleeding.
Omega-3 sources (salmon, walnuts, chia seeds) can help ease cramps.
Magnesium (pumpkin seeds, dark chocolate) helps relax muscles and reduce tension.
Movement:
Gentle movement like walking, light yoga, or pilates supports your body.
If pain is manageable, low to moderate-intensity cardio can feel good.
Be kind to your body and avoid pushing too hard during this phase.
2. Follicular Phase (Days 6–14)
After your period, oestrogen starts to rise, and so does your energy. Your mood lifts, motivation grows, and you feel more vibrant.
Nutrition:
Support muscle building with a balanced intake of protein and complex carbs.
Add colorful fruits and veggies for a strong antioxidant boost.
Fermented foods (yogurt, kefir, sauerkraut) are great for gut health.
Movement:
This is your power mode!
The best time for intense workouts, endurance training, and learning new skills.
Push your limits; you’ll likely feel strong and capable.
3. Ovulation (Around Day 14)
Oestrogen peaks and energy soars. You may feel powerful, confident, and magnetic. One thing to note: your joints are slightly more flexible during this phase, so extra care helps prevent injury.
Nutrition:
Zinc (pumpkin seeds, chickpeas) supports reproductive health.
Fiber helps balance excess oestrogen.
Stay hydrated; your body temperature can be slightly higher.
Movement:
High-performance training like HIIT, CrossFit, and resistance training feel great here.
Be cautious with flexibility work; your ligaments are looser, and injury risk is higher.
4. Luteal Phase (Days 15–28)
After ovulation, progesterone rises. Your metabolism speeds up slightly, and appetite can increase. Many women also experience PMS (Premenstrual Syndrome) during this phase.
PMS can show up as mood swings, bloating, sugar cravings, breast tenderness, and fatigue. It usually starts a few days to a week before your period.
Nutrition:
Magnesium and vitamin B6 (bananas, nuts, legumes) can help balance mood.
Combining protein with healthy fats supports satiety.
Reducing salt and sugar may ease bloating and cravings.
Movement:
Moderate-intensity movement like cycling, swimming, or brisk walking feels supportive.
Pilates and yoga help calm both body and mind.
Intense HIIT may worsen PMS symptoms for some women, tuning into your body matters here.
Knowing your menstrual cycle = owning your power.
Every woman’s cycle is unique. There’s no rigid formula, but there is rhythm.
When you learn to understand yours, you can plan your nutrition, training, and energy in a way that truly works for you.
Need support or coaching to sync your lifestyle with your cycle?
You can always reach me at coaching@zeevibe.com or fill out my contact form.
With love,
Zeynep 🤍
References:
McNulty KL et al. Menstrual cycle phase and exercise performance: a systematic review and meta-analysis. Sports Med. 2020.
Meignié A. Menstrual cycle and elite athletes: performance insights. Front Physiol. 2021.
Martínez-Fortuny N. et al. Menstrual cycle and sport injuries: systematic review. J Clin Med. 2023.
Snipe RMJ et al. Omega-3 fatty acids and primary dysmenorrhea: a meta-analysis. Nutrients. 2024.
WHO. Daily iron supplementation in menstruating women. ELENA. 2016.