How to Fuel Around Your Menstrual Cycle

Are you curious about how to fuel around your menstrual cycle? Sports nutrition for women can sometimes be challenging when considering the changes women go through every month.

With all the talk on social media about hormones and eating for your cycle, it can be confusing to know where to start and what should be prioritized. Regardless of the details, I am a believer that every menstruating woman should be aware of the basics of their cycle.

As an endurance athlete, your body is your vessel to success. And part of adequate performance nutrition is understanding what changes take place inside your body. Since periods are a component of your mood, GI symptoms, and energy levels, it is no question they could impact your fueling and training.

In today’s article, I will be diving into the basics of your menstrual cycle, as well as my practical tips for how to fuel based on your cycle for the best success. Keep reading to learn more!

Looking for more sports nutrition content for female athletes? Check out our how to fuel during menopause blog post.

Is fueling around your menstrual cycle important?

Now I want to start off this article by saying that, in my opinion, fueling around your cycle is a more advanced nutrition protocol. It typically involves tracking through an app and a basis of knowledge about how your body works during each phase.

For many woman athletes, especially beginners, this may be a big leap from where they are currently at. Which is totally okay! It is more important to focus on the basics first and setting yourself up with a solid foundation. Are you eating enough protein and calories to fuel for workouts? Are you finding time to meal prep yourself food before events? If you don’t have these fundamental basics down- I wouldn’t rush into fueling around your menstrual cycle.

However, I DO recommend that every woman athlete should have a surface-level understanding of their menstrual cycle and what bodily changes happen during each phase. While we aren’t necessarily taught these things in school, it is still essential to have that knowledge and awareness.

So if fueling around your cycle feels a bit out of reach right now- don’t worry! This article will still be helpful in presenting the information to you and perhaps a goal to reach in the future.

What are the menstrual cycle phases?

Do you notice how one week you feel more bloated and your running times are slower? Or other weeks you feel WAY more hungry than usual? This can be due to hormonal changes and fluctuations that happen at different points in your menstrual cycle.

The differing levels of reproductive hormones can influence your training and recovery as a female endurance athlete. Step number one is to learn about the different phases and what happens during each one.

Your menstrual cycle is broken down into two phases, which then can be further broken down into five parts. A “normal” cycle will last around 26-35 days. A good place to start is by getting used to tracking your cycle. There are many free apps out there these days, including Flo and Clue.

Phase 1: Follicular Phase + Menstruation (~Days 1-14)

Your follicular phase is the first and longest phase of your cycle. It typically lasts from day 1-14 and is broken up into two parts: early-follicular (or menstruation) and mid-follicular. Your follicular phase starts on the first day of your period and ends on the first day of ovulation.

• Menstruation (days 1-7): Your period can last from days 1-7 depending on the length of your cycle. Normal cycles last anywhere from 3-7 days. If your cycle is shorter or longer than this range, this could indicate possible hormonal imbalances.

• Follicular (days 7-14): After your menstrual cycle is over, you enter your mid-follicular phase. This phase ends when you begin ovulating.

Your follicular phase is the most prone to changes and irregularities, sometimes lasting longer if it takes your follicle longer to mature.

Ovulation (~Days 14-16)

Your ovulatory phase is next. Ovulation is a small window of 12-24 hours that occurs in the middle of your cycle. During ovulation, a mature egg is released from your ovaries and travels to your fallopian tubes, waiting to be fertilized. Ovulation is the stage of your cycle where you are fertile and could become pregnant.

Phase 2: Luteal Phase (~Days 16-28)

After ovulation, your luteal phase is next. It begins when you finish ovulating and lasts until the day your period starts. This phase is often the most consistent of the phases, typically lasting 14 days.

Practical Tips for How to Fuel Around Your Menstrual Cycle

Overall, each phase of your cycle has certain hormonal changes that can be consistent every month. Planning ahead for this and fueling accordingly could help your performance as an athlete. Let’s break down some practical tips to keep in mind when fueling around your cycle.

Fueling During Menstruation:

During your period, your levels of sex hormones called estrogen and progesterone are very low. Menstruation can be accompanied by various symptoms that may impact your performance.

Studies that survey athletic women find that a significant number of women report that period symptoms decrease their ability to perform. The most common symptoms were tiredness/fatigue, mood changes, stomach cramps, and breast tenderness.

However, even though you may feel symptoms, your hormones are at their lowest and your body is adaptive to be able to handle heavier exercise.

• Increase your carbohydrate intake. Your body is readily available to access carbs during this phase and use it as fuel. Increase your carb intake to maximize your glycogen stores and promote recovery.
• Listen to your body. If you aren’t feeling up to training, take a break and rest! But if you are feeling good, this can be a great time to start incorporating more high-intensity training.
• Stay well hydrated. Even if you’re feeling more bloated, adequate hydration is just as important. Decaf herbal teas and other hydrating beverages can be both soothing and hydrating for menstrual relief. 
• Cravings are normal. It’s common and well known to have cravings during our period. Honor your appetite and enjoy a piece of chocolate, or two, if needed. 
• Increasing magnesium and vitamin B6 can be effective for managing menstrual cramps and migraines.

Fueling During Mid-Follicular Phase:

After your period is finished, your hormones remain low until there is a rise in estrogen levels during your mid-follicular phase that peaks right before ovulation. You are likely to feel your best during this phase!

• Take advantage of low hormone levels. Many women feel stronger and recover faster throughout their follicular stage. This is the perfect opportunity to train hard, up the intensity, and shoot for PRs.
• Keep up with your fueling strategies. While going hard during training, don’t forget to keep up with your carb intake, hydration, and recovery tactics. Your body is still utilizing carbs well for fuel, so use this to your advantage and continue with a high-carb intake.

Fueling During Ovulation:

During ovulation, your estrogen levels peak and signal a release of luteinizing hormone (LH), which causes the release of your egg. Progesterone levels are low and then after ovulation, your estrogen levels drop again as well.

• Continue the high intensity. Ovulation is another great opportunity to keep up with the intensity of your training sessions. Some women find they have a surge of energy during and/or right after ovulation.
• Potentially faster recovery. Did you know your hormones impact your sleep? You are more likely to have deep, restorative sleep during ovulation. This can potentially lead to faster recovery, so planning your big training sessions or events around this time could be beneficial.

Fueling During Luteal Phase:

After ovulation, if there is no pregnancy, progesterone will peak and then drop. This is what causes “premenstrual syndrome” or PMS symptoms a week before your period. Once your estrogen and progesterone are low, this signals your period to start. PMS symptoms can include bloating, cramping, mood changes, acne, and headaches.

• Increase your protein. During times of high hormones such as your luteal phase, you will want to bump up your protein intake. High levels of estrogen and progesterone can make it hard to build and maintain muscle. Start your day off with a high-protein breakfast or lunch.
• Prepare for an increase in overall calorie intake. While this can vary from person to person, our bodies typically require 100 – 300 more calories during our luteal phase. This is because our basal metabolic rate (BMR) during this time increases by 10-20% and why you may notice you’re more hungry during the week before your period. An increase in progesterone also increases your hunger hormone, ghrelin. To compensate, make sure you are prepared and ready to go with food on hand. Adding extra fiber can also help you feel more satisfied and full after meals.
• Avoid heavy training days during PMS. PMS symptoms can make heavy training days feel a lot harder. If you can, plan lower-intensity workouts during the week leading up to your period. Save your heavier training days for earlier in your cycle.

It is important to keep in mind that every woman’s body is unique and will react to cycle changes in different ways. However, if you are experiencing consistent irregular periods, or have lost your period, it is a good idea to consult with your healthcare team. There are a variety of factors that can contribute to hormone fluctuations and getting to the root cause of the issue is important.

Sports Nutrition for Women: The Takeaway

Your menstrual cycle can significantly impact the way you feel during training and recovery. Sports nutrition for women can utilize cycle tracking as an accessory tool for fueling performance.

Remember, you have to be consistent with the basics first before diving into these advanced nutrition protocols. However, for some female athletes, this can feel like the missing part of the puzzle. With a few dietary and lifestyle habit changes, training around your period doesn’t have to hold you back.

If you need extra guidance on how to properly fuel your body during any of life’s changes, my sports dietitian team and I are here to help! We are an all-women team who specializes in helping athletes take their performance nutrition to the next level. Apply here today to secure your spot!