Understanding Your Menstrual Cycle & Fitness Strategy
The menstrual cycle typically lasts around 28 days and can be divided into four key phases, each affecting metabolism, energy, and emotional state. Aligning your fitness and nutrition strategy with these phases can optimize results and improve well-being.
🩸 Menstrual Phase (Days 1–5)
- Hormones: Estrogen and progesterone drop
- Training: Gentle activity (yoga, walking)
- Nutrition: Iron-rich foods (beef, spinach), warm meals
🌱 Follicular Phase (Days 6–10)
- Hormones: Estrogen rises
- Training: High-intensity workouts (HIIT, strength training)
- Nutrition: Complex carbs (oats, quinoa), lean proteins
💧 Ovulation (Days 11–17)
- Hormones: Estrogen peaks
- Training: Intense training (watch for injury risk)
- Nutrition: High-protein foods, magnesium and zinc (nuts, legumes)
🔥 Luteal Phase (Days 18–28)
- Hormones: Progesterone increases, BMR rises 5–10%
- Training: Moderate or low intensity (Pilates, walking)
- Nutrition: Healthy fats (avocado, nuts), tryptophan-rich foods (turkey, chickpeas)
By syncing your workouts and meals with your hormonal rhythm, you can enhance fat loss, reduce fatigue, and feel more in control throughout the month.
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