Menstrual phase nutrition - Phase 1A
When it comes down to it, the menstrual cycle is simply a series of hormonal shifts, and those shifts can be used to your advantage, specifically when it comes to the workouts you do in each phase of your menstrual cycle.
It also means not fighting your body or working against it, which as a general principle, is a way more enjoyable way to live.
The menstrual cycle occurs in two main phases (high and low):
The first phase, which starts the first day you get your period and lasts until the day you ovulate, is called the follicular phase. During this phase, estrogen increases in order to stimulate follicle growth.
During the low phase (the first two weeks of the cycle) oestrogen levels start to rise and progesterone stays stable. This is when women feel best and can train harder.
This is the best time to ramp up intensities, add VO2max style training and push hard. We have improved circulation, feel stronger and our recovery is better. Your body will be in a better position to cope with and recover from these intensities and you’ll most likely feel more motivated too. We have broken the Low Hormonal Phase into micro-blocks 1A and 1B.
Let’s begin by looking at the 1A Low Hormonal Phase:
Phase 1A Low Hormonal (Menstrual - Follicular)
Think of this phase as a week to “prime” yourself for maximum intensity and load. During this time, you can focus on increasing the intensity of your training and perhaps begin lifting heavier or running at pace, however ensure you are including sufficient time to warm up as you are coming off a ‘down’ week.
Feels like: Aside from bleeding and some possible pain with cramping, you may be starting to get your energy back! Motivation is high and you may feel more confident. This is a fantastic time to start a new program or training block.
Training objectives:
Optimise high intensity sessions like intervals and VO2max work.
Build your training across this week.
Great time for learning new skills with a boost in coordination and control. Hello strength work!
Nutrition objectives:
Blood sugar: You are more insulin sensitive, meaning your blood sugar levels are more stable which may affect your appetite, making you feel less hungry, it is important to still focus on including all macro nutrients to help fuel your training. You might be training more intensely during this phase, so focus on enough protein and carbs to replenish your stores and help with recovery.
If you’re doing a long endurance effort, increase your intake for carbs before your session. Inadequate carb stores lead to impaired performance.
Due to blood loss, focus on restoring iron, through iron rich foods, consume alongside a source of vitamin C e.g. steak with capsicum and tomato salad.
To help manage menstrual symptoms, focus on anti-inflammatory foods along with foods rich in vitamin D, calcium & B vitamins. Perhaps consider taking a vitamin D supplement if you struggle to get 10-15 minutes of natural sunlight during the hours of 10am-3pm each day (blood test dependent) and speak with a health professional about supplementing with B12 if you are vegan, as you cannot obtain this vitamin from your diet.
Vitamin D: sunlight, cold water fish, cod liver oil, liver, egg yolk & mushrooms.
Calcium: dairy, bony fish e.g crushed salmon & sardines in a can, tahini, nuts, spinach, soy beans & bone broth.
B12: liver, sardines, salmon, beef, nutritional yeast, dairy, eggs.
Stay tuned for the next instalment where I talk about Phase 1B nutrition.