All of us menstruating individuals have been there—one week you’re crushing your workouts, lifting heavier, and feeling unstoppable, and the next? You’re bloated, exhausted, craving all the snacks, and wondering why even your warm-up feels hard. However, there are things you can do to be successful while training on your period.
I’m here to tell you, it’s not just in your head. It’s your hormones.
But, thankfully, you can actually train and eat in sync with your period – this can result in feeling better, more energized, and connecting with your body rather than fighting against it.
Your Cycle Has 4 Phases – each with its own hormonal shifts that impact your energy, metabolism, strength, and even how your body uses food.
1. Menstrual Phase (Training on Your Period)
During this stage, estrogen and progesterone are at their lowest. You’re bleeding and your body is focused on shedding the uterine lining. You may feel tired, crampy, or lacking social battery.
Best workouts:
- Low-impact movement: walking, gentle strength, mobility, yoga
- Prioritize recovery if you’re tired.
How to eat:
- Focus on iron-rich foods; spinach, red meat, and lentils
- Add magnesium (pumpkin seeds, dark chocolate) to help with cramps
- Hydrate!
2. Follicular Phase (Post-Period to Ovulation)
In the Follicular Phase, estrogen is rising, energy is climbing, and your body feels more powerful and motivated.
Best workouts:
- This is your time to push: heavy lifts, HIIT, endurance, POWER.
- This tends to promote feeling faster, stronger, and more coordinated
How to eat:
- Carb-rich meals support intense training (fruit, oats, rice, sweet potatoes)
- Lean into light, fresh meals—salads, smoothies, bowls
- Eating 1-1.2g of protein per lb of bodyweight. This will help support muscle growth and recovery.
3. Ovulation Phase (Mid-Cycle)
Oh, ovulation, your estrogen peaks, and some testosterone bumps up—this can be your strongest, most confident time. Although, for some, you may not ovulate every cycle – which can result in your “strongest, most confident” time being elsewhere.
Best workouts:
- Max effort sessions—PRs, big lifts, intense intervals
- It’s important to prioritize proper warm-ups and proper form as joint laxity increases during this time.
How to eat:
- Fuel your performance with balanced meals—protein + complex carbs + healthy fats
- Focus on hydration, as your body temp is on the rise
- Antioxidants (berries, leafy greens) help balance hormone shifts
4. Luteal Phase (Post-Ovulation to Period)
The luteal phase is where we can see that dip in energy and irritability. Progesterone rises, your body temp increases, and your metabolism ticks up. You may feel slower, hungrier, or more emotional.
Best workouts:
- Moderate intensity workouts, strength with lighter loads, longer rest
- Swap a PR attempt for a deload week or some mobility work
- Movement can still feel great—it just might need to be gentler
How to eat:
- Add 100–300 extra calories if you’re hungrier. Add this to your meals rather than extra mindless snacking.
- Choose complex carbs + protein to manage cravings and stabilize energy
- Anti-bloat foods: ginger, leafy greens, peppermint tea, cucumber
Why Syncing Matters
Training on your period and eating in sync with your cycle isn’t just about making things feel easier—it’s about working with your body, not against it. By focusing on how you feel during these stages, it can:
- Reduce burnout and overtraining
- Make you feel more in control of cravings and energy dips
- Help you optimize strength, endurance, and recovery
- Foster a healthier relationship with your body
Eating and Training on Your Period
You don’t need a totally different workout plan every week—but awareness is power. Start by simply tracking how you feel throughout your cycle, and notice the patterns. Over time, you’ll be able to lean into your strengths and give yourself grace when needed. Training on your period is possible
Your body is dynamic—and that’s a good thing.
Train with it. Eat with it. Thrive with it.
Our coaches are here to help you optimize performance and honor your body every step of the way – connect with us for sports nutrition advice.