That dreaded time of the month, comes around too quickly! When your feeling grouchy, lethargic, bloated and craving all the carbs and sugar you can get your hands on to, the best thing to do is move! Yup that’s right get that ass off the sofa/bed and get moving. Even if its a short walk out in the open, studies* have shown that even light exercise can help mood, mensuration cramps and fatigue.
Lets talk about how the month goes in a mensuration cycle.
Planning your training plan that aligns with the menstrual cycle can be beneficial for optimizing performance and recovery.
The menstrual cycle typically consists of four phases: menstrual, follicular, ovulatory, and luteal. Each phase is characterized by hormonal fluctuations that can impact energy levels, strength, and recovery.
Menstrual Phase (Days 1-5): Winter phase
Focus: Light to moderate-intensity workouts.
Recommendations:
Incorporate activities like walking, yoga, or light stretching.
Listen to your body and prioritize rest if needed.
Stay hydrated and maintain a balanced diet. Foods that help reduce overall inflammation, are a great for long term solutions. Focus on roasting, slow cooking, eating root vegetables and eating foods with magnesium, zinc, antioxidants, iron, complex carbohydrates, fats such as nuts, seeds and avocado.
Dips in oestrogen and progesterone in energy levels.
Top tips, take a walk in nature, make something warming and nourishing to eat!
I personally love a vegan mac and cheese, a hearty soup or a nice fiery chili
Follicular Phase (Days 6-14): Spring
Focus: Increased energy and strength.
Recommendations:
Introduce more intense workouts, strength training, and cardiovascular exercises.
Experiment with new exercises or increase training volume.
Emphasize protein intake for muscle repair and growth.
Use lighter cooking methods like steaming or sauteing
Try adding in fermented foods like Kefir, miso, yogurts or prebiotic foods like apples, avocado, chives, garlic
As you increase intensity, you may want to include more anti-inflammatory foods to help improve recovery. Some examples are blueberries, leafy greens like spinach or kale.
Top tips, it’s a good time to take on physical challenges, challenge yourself to lift heavier or increase the resistance in different movements.
For further reading on this please see here :https://www.ncbi.nlm.nih.gov/books/NBK542229/
Ovulatory Phase (Days 15-17): Summer
Focus: Peak strength, endurance and confidence.
Recommendations:
Capitalize on the increased energy and stamina for challenging workouts.
Incorporate high-intensity interval training (HIIT) or heavy lifting.
Pay attention to hydration and nutrition for optimal performance.
Maximise your strength training, try and push for a personal best, the rise in oestrogen will give you a super energy boost!
Add in some HIIT training or conditioning
Focus on light cooking methods like steaming or sauteing.
Eat fresh fruits, raw vegetables and salads.
Top tips pay attention to longer warm ups and mobility in this phase and be careful not to over stretch.
For further reading on this see here: https://pmc.ncbi.nlm.nih.gov/articles/PMC9958828/#:~:text=Peak%20estradiol%20is%20associated%20with,an%20increased%20risk%20of%20injury
Luteal Phase (Days 18-28): Fall
Focus: Modified intensity and recovery emphasis.
Recommendations:
Adjust intensity as energy levels may fluctuate, due to and increase in progesterone.
Try higher reps with less load, this can help you maintain progress without pushing yourself too much.
Emphasize recovery strategies, including rest days, active recovery, and stretching.
Consider activities like swimming or cycling that are easier on the joints.
Manage stress through activities like meditation or mindfulness.
Hydrate and stay cool
Listen to your body, do you want warm and cozy meals or light
Add in plenty of fibre rich foods, with protein and complex carbs, like peanut butter on wholegrain toast.
Top tips avoided fasted training, due to the rise in progesterone its has been shown to suppress gluconeogenesis ( which is a cellular process to utilise energy stores in the body)
General Tips:
Listen to Your Body: Adapt the intensity and type of exercise based on how you feel during each phase.
Nutrition: Pay attention to nutritional needs, with a focus on balanced meals, hydration, and potentially adjusting caloric intake based on activity levels.
Recovery: Prioritize sleep and recovery strategies, especially during the luteal phase.
Hydration: Maintain good hydration levels throughout the cycle, adjusting intake as needed during more intense phases.
It's crucial to note that individual responses to the menstrual cycle can vary. Some individuals may experience little impact on their training, while others may notice more pronounced changes. Regular tracking of the menstrual cycle and corresponding training adjustments can help tailor the approach to individual needs. Consulting with a healthcare professional or a sports nutritionist can also provide personalized guidance based