Nutrition & Training Considerations For Your Menstrual Cycle
Why are periods so chaotic?
In addition to the cramps, bloating, mood swings, and “period poop,” there’s the cravings and all-around tiredness. It can be a lot.
If you already know the phases and changes that take place during your menstrual cycle, then feel free to skip this part, but if you forgot or don’t know, here’s a quick summary of how a textbook menstrual cycle flows (yes, that’s a little pun):
The median menstrual cycle lasts 28 days and may be divided into two phases. Each phase has its own set of hormone fluctuations.
The follicular phase. Day 1-14 is known as the follicular phase. On the first day of your period, estrogen (estradiol) and progesterone are low. This triggers an increase follicle-stimulating hormone (FSH). FSH makes things happen! It begins the process of maturing a follicle. As the follicle matures, estrogen also increases.
The increased estrogen triggers a surge in luteinizing hormone (LH), which signals to your body, “Hey, let’s release an egg.” This is better known as ovulation. Ovulation gives us a little bump in testosterone, and marks the end of the follicular phase and the start of the luteal phase.
The luteal phase. Day 14-28 are known as the luteal phase. As we get closer to menstruation, progesterone increases significantly. If an egg is not fertilized, estrogen and progesterone levels drop heavily, and a period begins.
Whew! I tried to keep it brief, but as you can see, there’s a lot going on every month.
These hormone fluctuations affect nutrition and physical abilities. Unfortunately, there are no general recommendations for how to best navigate your menstrual cycle—at least not from a nutrition and physical training standpoint. The process of managing your nutrition and training during your menstrual cycle is different for every women, but there are a few things you may want to consider.
Before I dive in, remember this is not intended to be a substitute for medical advice. As always, discuss changes with your physician or a qualified medical professional.
If you’re concerned about overeating, due to PMS or your period, then consider preparing in advance. This is easy to do, if your cycle is regular. It simply requires you to be more mindful. For example, in my healthy weight loss guide, we discuss the “80-20” rule. This rule gives you the flexibility to eat nutrient-dense food 80% of the time, and eat less nutrient dense food—such as pizza, chips, and alcohol—20% of the time. When I know my period is coming up, I usually save my 20% for the first day or two.
Another way to prepare in advance is to change your environment. If you want to indulge, pre-buy your snacks a day or two ahead of your period. This helps you in two ways:
Since you’re strategically gearing up for your cravings, you’ll know ahead of time exactly how your extra snacking will fit into your diet.
You’ll be less likely to impulse shop. Also, if you do impulse shop, it will be an intentional decision—not a spur of the moment binge caused by extreme cravings.
If you’d like to stay completely on track, then that’s okay too! Consider filling your pantry and fridge with “healthier” snacks. Having them in front of you helps make them an easier and go-to choice. Jump to number 5, to learn some salty and sweet alternatives.
During your period and the days leading up to it, you may feel like you’re gaining weight. This is caused by water retention—not fat. You might notice that you look puffier and softer. If water retention and bloating is an issue for you, consider reducing your sodium intake.
Also, because your tissues retain water from your blood vessels, consider being more conscious of your water intake and staying hydrated.
Many women choose to avoid exercise entirely on their period or during the days leading up to menstruation. However, this is not necessary. If you feel physically incapable, then take time to rest. But if you feel up to it, exercise has many benefits that can aid in making your period more manageable. In one study, aerobic exercise reduced symptoms of PMS. Additionally, exercise may help relieve mental symptoms of PMS, including mood swings and depression.
Even though the results are a little conflicting, there is some evidence that the fluctuation of hormones during the menstrual cycle, may have an impact on strength and muscle mass.
Again, there are currently no recommendations that apply to every women and for every menstrual cycle. Listen to your body, and do what works best for you, your goals, and your needs.
Menstruation tends to lead to fatigue and tiredness, but every women is different or may not have time to rest. Sleep deprivation has a huge impact on the hormones that regulate our appetite. For example, gherlin is a hormone that increases appetite. When you’re sleep deprived, the body produces more of it! This makes you likely to eat more.
Fluctuating hormones related to menstruation and sleep deprivation can lead to being hungrier than usual, during that time of the month. Everyone’s sleep needs are a little different, but aim for at least 7 hours of rest.
To be clear: balanced indulging is okay, but if you’re concerned about indulging too much, then consider alternatives.
If you crave salty food, like potato chips, then try…
lightly salted nuts, like cashews
popcorn
lightly salted pretzels
baked potato chips
crackers
If you crave sweet food, like chocolate, then try…
fruits
smoothies
low-sugar popsicles
snack bars and protein bars