TRAINING & NUTRITION GUIDE FOR THE MENSTRUAL CYCLE

A Practical System to Optimise Performance, Recovery, Strength and Consistency—Designed for Women

For decades, female athletes and gym-goers were encouraged to follow fitness and nutrition strategies based on the male hormonal cycle — a predictable 24-hour rhythm. But women are not small men. Women function on a 28-day hormonal cycle, and when training doesn’t align with that rhythm, it often leads to:

• Sudden drops in energy

• Unexplained plateaus

• Heightened injury risk

• Fatigue and burnout

• Frustration and inconsistency

Understanding the menstrual cycle is more than biology — it is a performance advantage. When women tailor training and nutrition to each phase of their cycle, research shows improvements in strength, recovery, motivation, mood stability, and metabolic health.

This practical guide breaks the cycle into four phases and outlines how to optimise exercise, recovery and nutrition in each one.

1️⃣ Menstruation (Days 1–5)

What’s happening physiologically

• Estrogen and progesterone are at their lowest

• Energy may dip

• Inflammation increases

• Cramps, fatigue, and reduced motivation are common

Your body is already doing high-effort internal work. Heavy training isn’t failure — it’s physiology.

Training Focus

• Reduce load by 10–20%

• Prioritise technique & lighter full-body strength

• Mobility and flexibility sessions

• Consider machines or low-skill lifts

• Shorter sessions if needed

💡 Goal: Move your body — don’t force intensity.

Nutrition Focus

Support recovery, inflammation control and iron levels.

• Protein: 1.6–2.2 g/kg

• Reduce carbohydrates by 10–20%

• Focus on slow-release carbs (lentils, oats, rice, sweet potato)

🔹 Key Nutrients:Iron (spinach, legumes, lean meat)Vitamin C (citrus fruits & peppers)Anti-inflammatory foods (berries, turmeric, oily fish)

Macro guide:Protein 30–35% | Carbs 30–40% | Fat 30–35%

2️⃣ Follicular Phase (Days 5–14)

What’s happening physiologically

• Estrogen rises

• Motivation, mood and energy improve

• Faster recovery & muscle building potential

This is the most productive training window of the entire cycle.

Training Focus

• Increase volume and intensity

• Build strength + muscle

• Progressive overload

• Learn complex movements

• Attempt personal bests

💡 Best Training Options: Big compound lifts, strength training 4–5x/week, optional HIIT.

Nutrition Focus

Fuel the work — your body uses carbs effectively here.

• Protein: 1.6–2.2 g/kg

• Increase carbohydrates by 15–25%

🔹 Key Priorities:Fast carbs before/after workouts (fruit, rice cakes)Don’t train hard while under-fuelling — this is where gains happen.

Macro guide:Protein 25–30% | Carbs 45–55% | Fat 20–25%

3️⃣ Ovulation (Days 14–16)

What’s happening physiologically

• Peak estrogen

• Slight increase in testosterone

• Best power, strength and confidence

• Ligaments become more lax → increased injury risk

  
  

Training Focus

• Explosive strength & power

• Shorter, high-performance sessions

• Low volume

• PB attempts — but with superior warm-up

⚠ Technique matters more than ever.

Nutrition Focus

• Protein: 1.8–2.2 g/kg

• Carbohydrates remain high (45–55%)

Priorities:Hydration + electrolytesCarb timing around training

Macro guide:Protein ~30% | Carbs 45–55% | Fat 20–25%

4️⃣ Luteal Phase (Days 16–28)

This stage is best divided into two parts:

A. Early Luteal (Days 16–22)

What’s happening physiologically

• Slight decrease in energy

• Metabolism and appetite increase

• Body temperature rises

  
  

Training Focus

• Moderate intensity

• Maintain strength

• Reduce volume slightly

• Structured training — avoid very heavy maximal loads

  
  

Nutrition Focus

• Protein: 1.6–2.0 g/kg

• Moderate carbohydrates

• Prioritise fibre & complex carbs

Macro guide:Protein 30% | Carbs 40–45% | Fat 25–30%

B. Late Luteal / PMS (Days 22–28)

What’s happening physiologically

• Lower mood + lower motivation

• Higher cravings

• Fatigue increases

• Reduced carb tolerance

  
  

Training Focus

• Reduce intensity 10–20%

• Use machines + controlled reps

• Technique sessions

• Low-intensity cardio

💡 It’s not laziness — it’s physiology.

Nutrition Focus

• Protein: 2.0–2.2 g/kg (helps manage cravings)

• Reduce carbohydrates by 10–20%

• Increase healthy fats slightly for satiety

🔹 Key Strategies:Magnesium (nuts, leafy greens)Omega-3 fats for PMSHigher-volume meals — more vegetables + lean protein

Macro guide:Protein 30–35% | Carbs 30–40% | Fat 30–35%

Summary Table

Phase	Training	Protein	Carbs	Key Focus
Menstruation	Light, technique, deload	1.6–2.2 g/kg	↓ 10–20%	Anti-inflammatory & iron
Follicular	Heavy, high volume	1.6–2.2 g/kg	↑ 15–25%	Best PB potential
Ovulation	Strength + explosive	1.8–2.2 g/kg	High	Peak power
Early Luteal	Moderate	1.6–2.0 g/kg	Moderate	Blood sugar stability
Late Luteal	Low intensity	2.0–2.2 g/kg	↓ 10–20%	Craving & mood support

Final Thoughts

Training with the menstrual cycle isn’t a limitation — it’s a strategy.

When women align their exercise and nutrition with their biology:

✔ Strength and muscle gains improve✔ Fatigue and burnout reduce✔ Emotional and nutritional control increases✔ Training becomes more consistent✔ Women feel empowered — not restricted

The menstrual cycle isn’t a disruption —it’s a built-in performance schedule.