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Menstrual Cycle – Nutrition and Training
Following on from Aimee’s great post, I’ve done more research into the menstrual cycle that I wanted to share with you.
“Mensis” is the Greek word for month.
The average cycle is 28 days. Some are longer and shorter.
Follicular Phase (Day 1-14)
🌱Your body is more insulin sensitive during the first two weeks so therefore carbs are ideal. *
🌱 Oestrogen is the dominant hormone – consider it the “Beyoncé” of hormones. Energy, strength, confidence is all reported to be increased.
🌱Hunger levels lower therefore starting a diet during these two weeks is ideal.
🌱 Training during your period and the week after will positively impact your muscle mass. Higher oestrogen = greater cell signalling skeletal muscle.
🌱 High level of antibodies which can cause inflammatory disorder symptoms to increase e.g. IBS, flare-ups, skin etc.
You then Ovulate Day 14 and enter the…
Luteal Phase (Day 14-28) Premenstrual
🌱Progesterone is higher, consider this the “Kristen Stewart” of hormones. Think introvert, subdued, quieter.
🌱 Increase in body temperature and Metabolic Rate which will burn an additional 100-300 calories/day.
🌱 However it increases appetite as Leptin is decreased.
🌱 Not an ideal time to start a diet because of this ^.
🌱 You utilise more fat as an energy source during these two weeks over carbohydrates due to being more Insulin Resistant. * Alter diet accordingly. Higher fat, lower carb.
🌱 As you don’t metabolise carbs as easily as those first 2 weeks and use less muscle glycogen, you will fatigue quicker and find training harder.
🌱 Water retention due to changes in hormonal regulation of water balance (Aka. you didn’t gain 2kg of fat…just water).
💥Take home advice💥
Our physiology changes EVERY SINGLE WEEK.
Let’s normalise menstrual cycle chat. We want you to be empowered with this knowledge.
We are pretty past the taboo subject of discussing something that happens to us every month ‼️ The information allows us coaches to understand how you feel and alter the programming accordingly if seen necessary.
Every female’s cycle is different, some experience symptoms of PreMenstrual Syndrome more than others.
Erin ✌️