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What you eat during your cycle can impact you in a positive way.

Every woman should know that your nutrition can support:

  • Hormone fluctuations

  • Recovery needs

  • Energy availability

  • Mood and sleep

  • Training intensity

Here are three things I prioritise in different phases of my cycle and why.

1. Luteal Phase (post-ovulation → before period) roughly day 15 – 28 for a normal cycle

This is the phase most women struggle with.

What’s happening hormonally:

  • Progesterone rises

  • Core body temperature increases

  • Metabolic rate increases (you burn slightly more calories)

  • Blood sugar is less stable

  • Cravings often increase

What I focus on:
Complex carbs + extra carbs

Examples:

  • Organic Oats

  • Sweet potatoes

  • Brown rice

  • Sourdough or homemade bread

  • Veg and Fruit such as dark leafy greens, peas, edaname beans, strawberries, blueberries, raspberries

Why:

  • You actually need slightly more calories here.

  • Carbs support serotonin → helps mood.

  • They stabilise blood sugar → fewer energy crashes.

  • They support higher resting metabolic rate.

If you underfuel here, you’ll feel:

  • More tired

  • More irritable

  • Slower in sessions

👉 For runners: this is not the phase to slash carbs.

2.Follicular Phase (After Period → Ovulation)

This is your “go” phase.

Hormones:

  • Estrogen rising

  • Insulin sensitivity improves

  • Recovery capacity improves

  • You tolerate intensity better

What I focus on:

Lean protein + lighter meals

Examples:

  • Greek yoghurt

  • Eggs

  • Chicken

  • Lentils

  • Smoothies with protein

Why:

  • Muscle repair supports speed work.

  • Higher insulin sensitivity = carbs are used efficiently.

  • Often appetite is naturally lower, but don’t under-eat.

Protein and fibre becomes key for performance gains.

3. Menstrual Phase (Your Period)

This is not a weakness phase. It’s a rebuild phase.

Hormones:

  • Estrogen + progesterone drop

  • Iron loss occurs

  • Energy may dip

What I focus on:

Iron + anti-inflammatory foods

Examples:

  • Red meat or lentils

  • Dark leafy greens

  • Beetroot

  • Berries

  • Omega-3 fats (salmon, walnuts)

Why:

  • Iron supports oxygen transport (critical for busy mums, athletes).

  • Anti-inflammatory foods support recovery.

  • Gentle nourishment helps stabilise energy.

This is also when I prioritise:

  • Warm meals

  • Hydration

  • Slightly lower intensity if needed

Key Takeaway

You don’t need a completely different diet each week.

You need small strategic shifts.

Cycle-aware fuelling helps:

  • Reduce fatigue

  • Improve consistency

  • Support strength

  • Improve performance long term

Spring training doesn’t just happen on the road or trail.

It happens in the kitchen too.

If you would like to chat more about your cycle and nutritional needs book a free consultation by emailing here

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