Eating and Training with the Menstrual Cycle
Your hormones are not a barrier to performance—they’re a blueprint.
At Athletic Edge Physical Therapy, we work with active women across all life stages, and one thing we know for sure: training in sync with your cycle can be a game-changer. Whether you’re a weekend warrior, CrossFitter, or just getting back into your routine postpartum, understanding the phases of your menstrual cycle can help you train smarter, recover faster, and feel better doing it.
Let’s break it down.
Understanding the Menstrual Cycle Phases
The menstrual cycle is more than just your period. It’s a monthly hormonal rhythm that influences energy, mood, muscle recovery, and fuel needs.
Here are the two primary phases we look at for training and nutrition:
Follicular Phase (Days 1–14)
This phase starts on the first day of your period and ends at ovulation. Estrogen levels rise steadily during this time, supporting energy, strength, and mood.
What this means for training:
You’ll likely feel more energized and motivated
Your pain threshold may be higher
Muscle recovery is typically faster
Best workouts:
Strength training (especially heavy lifts or hypertrophy work)
High-intensity interval training (HIIT)
Skill development or new movement patterns
Nutrition tip:
Protein needs may be slightly lower. You can focus on lean proteins, healthy carbs, and hydration to support high-output training.
Luteal Phase (Days 15–28)
After ovulation, progesterone rises. This phase is all about stabilization, preparation, and slowing down slightly.
What this means for training:
Core body temperature increases slightly
Energy may feel more variable (especially in the late luteal days)
Recovery might take longer
Best workouts:
Moderate to light strength training
Steady-state cardio
Yoga, mobility, or deload weeks
Nutrition tip:
You may crave more calories—this is normal. Support your body with magnesium-rich foods, healthy fats, and complex carbs to reduce bloating and support energy.
Common Mistakes When Training with Your Cycle
Many athletes try to “push through” the low-energy days or blame themselves for needing more rest. But performance isn’t linear—and your body isn’t static.
Signs you're ignoring your cycle’s cues:
You feel more drained than energized post-workout
Your recovery is lagging
You’re not hitting the same numbers week to week with no obvious reason
Instead of forcing consistency, train with adaptability.
When to Scale and When to Push
A great framework we use at AEPT with our clients:
Early follicular: Rest or light movement if cramping is present
Late follicular to ovulation: Ramp up intensity and strength
Early luteal: Maintain volume but focus on recovery
Late luteal: Lower intensity, prioritize sleep, recovery, and mobility
This doesn’t mean you can’t crush a workout while PMSing—but it does mean you might benefit from adjusting your expectations and tuning into your body’s signals.
Eating to Support Hormonal Balance
Nutrition matters—especially when hormones fluctuate. Here are a few easy adjustments you can make throughout your cycle:
Early cycle: Increase iron-rich foods (leafy greens, lentils, red meat if tolerated)
Ovulation: Focus on hydration and protein to support muscle building
Luteal phase: Include magnesium-rich foods (dark chocolate, avocado, pumpkin seeds) to reduce cramps and support mood
Late luteal: Scale back caffeine if you notice anxiety or sleep disruption
When to Get Professional Support
If your cycle feels unpredictable, your energy crashes mid-month, or you’re dealing with pelvic discomfort or pain around your period, you don’t have to navigate it alone.
At Athletic Edge Physical Therapy in San Diego, we help active women optimize their performance at every phase of their cycle—with strength training, pelvic floor support, and personalized mobility plans.
FAQ: Eating & Training with the Menstrual Cycle
Should I work out during my period?
Yes—light to moderate exercise during your period can help reduce cramps and improve mood. However, it’s perfectly okay to rest or scale back depending on how you feel. Listen to your body.
When is the best time in my cycle to lift heavy?
The late follicular phase (around days 10–14) is when estrogen peaks and strength gains come easier. This is a great time to hit PRs, train at higher intensities, or focus on technical lifts.
Do I need to eat differently depending on my cycle?
Yes—hormonal shifts affect how your body uses fuel. For example, during the luteal phase, your body may need more calories, magnesium, and hydration. Adjusting nutrition to your cycle can support recovery and energy levels.
Ready to Train with Your Body, Not Against It?
If you're tired of feeling like your workouts don’t match your energy—or you want a smarter way to train through your cycle—let’s talk. We’re here to help you build a plan that actually works for your hormones, not against them.
📞 Call or text: 858-371-2575
💬 Book online: HERE
