Cycle Like a Champ

Nutritional Needs

How Your Cycle Affects Nutritional Needs:

  • Menstrual
    • There is a greater need for iron due to blood loss during menstruation. It is important to include iron-rich foods in your diet, such as red meat, dark chicken meat, leafy greens, and chickpeas.
      • Note: To enhance iron absorption, pair iron-rich foods with vitamin C sources.
    • Consuming foods like ginger and turmeric can help reduce inflammation and cramping. Additionally, herbal teas such as raspberry leaf tea and nettle tea can be beneficial during this phase.
  • Follicular
    • During the follicular phase, the body can more effectively access stored carbohydrates due to lower hormone levels.
    • Raw fruits and vegetables are high in antioxidants, which help reduce inflammation and support fertility and reproductive health.1,2
    • Incorporating cruciferous vegetables can assist in managing the increase of estrogen levels later in the follicular phase.
    • There is still a continued need for iron due to blood loss from the menstrual phase.
    • Hydration is generally easier to maintain during this phase.
  • Ovulation/Luteal
    • An increase in heart rate, respiratory rate, and body temperature during the luteal phase creates a greater need for hydration.3
    • The body may struggle to access stored carbohydrates effectively due to elevated hormone levels, necessitating additional carbohydrates and calories for adequate fueling. Complex carbohydrates are ideal, as they are digested more slowly, helping to avoid rapid spikes in blood glucose levels. Unstable blood glucose can exacerbate PMS symptoms. 
    • Incorporating cooked vegetables and high-fiber foods aids in managing blood glucose levels and supports digestion. This is particularly important as the rise in progesterone during this phase can slow down digestion.
    • Increased protein intake is necessary to maintain muscle mass, as progesterone breaks down proteins to provide amino acids for building the uterine lining.4
    • Consuming anti-inflammatory and antioxidant-rich foods, such as salmon, tuna, sardines, and nuts, is crucial for alleviating PMS symptoms.
    • During the luteal phase, the body requires more magnesium and zinc as it builds the uterine lining. Increasing the intake of foods high in magnesium and zinc or considering supplementation can help reduce the severity of pain, cramping, and bleeding.5
    • Hydration is particularly important during this phase, as there is a higher risk of dehydration.
  • Across all phases of the cycle it is very important to be eating to support your gut microbiome, as gut health is closely related to your hormone health. Estrobolome in the intestine can regulate the metabolism of estrogen. It is important to maintain a healthy gut flora so that there are no major shifts in the diversity, which can in turn lead to dysregulated hormones. To achieve a healthy gut microbiome, make sure that you are eating enough fiber, probiotics, and prebiotics. Fermented foods such as kimchi, kefir, yogurt, and sourdough are loaded with good probiotics to support your gut. 6

Relative Energy Deficiency in Sport (RED-S):

When a female athlete does not consume enough calories and fuel properly to support her daily life and training, relative energy deficiency in sport (RED-S) can occur. When the body has low energy availability, then sex hormones will be down regulated, resulting in irregular periods, flow or cycle length, or possibly the period stopping altogether. This can have negative effects on reproductive health, bone health, immunity, metabolism, cardiovascular health, and psychological health. With this, it is very important to ensure that you are fueling properly and adequately for peak health and optimal performance. 7

Symptoms of RED-S include fatigue, weight loss, menstrual disturbances, reduced performance in sports, delayed recovery, increased risk of injuries, anxiety or depression, and sleep disturbances. If you believe that you may be suffering from RED-S, it is recommended to speak to your physician about increasing caloric intake and adjusting your training intensity to match energy availability. Here are some resources with more information:

Recipes:

Menstrual –

Follicular –

Ovulation/Luteal –

Citations:

[1] Vašková, J., Klepcová, Z., Špaková, I., Urdzík, P., Štofilová, J., Bertková, I., Kľoc, M., & Rabajdová, M. (2023). The importance of natural antioxidants in female reproduction. Antioxidants, 12(4), 907. https://doi.org/10.3390/antiox12040907 

[2]  Baker, F. C., Siboza, F., & Fuller, A. (2020). Temperature regulation in women: Effects of the menstrual cycle. Temperature, 7(3), 226–262. https://doi.org/10.1080/23328940.2020.1735927 

[3] Wickham, K. A., McCarthy, D. G., Spriet, L. L., & Cheung, S. S. (2021). Sex differences in the physiological responses to exercise-induced dehydration: Consequences and mechanisms. Journal of Applied Physiology, 131(2), 504–510. https://doi.org/10.1152/japplphysiol.00266.2021 

[4] Holtzman, B., & Ackerman, K. E. (2021). Recommendations and nutritional considerations for female athletes: Health and Performance. Sports Medicine, 51(S1), 43–57. https://doi.org/10.1007/s40279-021-01508-8 

[5] Nasiadek, M., Stragierowicz, J., Klimczak, M., & Kilanowicz, A. (2020). The role of zinc in selected female reproductive system disorders. Nutrients, 12(8), 2464. https://doi.org/10.3390/nu12082464 

[6] Sims, S. T., & Yeager, S. (2024). Roar: Match your food and fitness to your unique female physiology for optimum performance, Great Health, and a strong body for life. Rodale Books, 153-155.

[7] Cabre, H., Moore, S., Smith-Ryan, A., & Hackney, A. (2022). Relative energy deficiency in sport (red-S): Scientific, clinical, and practical implications for the female athlete. Deutsche Zeitschrift Für Sportmedizin/German Journal of Sports Medicine, 73(7), 225–234. https://doi.org/10.5960/dzsm.2022.546