Women’s menstrual cycles bring about hormonal fluctuations that can result in various side effects and symptoms. While these symptoms may be unavoidable, there are dietary strategies that can help minimize their severity and support overall well-being. In this blog post, we will explore the impact of hormones on muscle development, metabolism, food cravings, gastrointestinal health, headaches, mood, and iron status. We will also provide actionable steps to optimize nutrition during different phases of the menstrual cycle.

First let’s talk about the basics of a menstrual cycle. The average cycle lasts 28 days (ranges from 21-35 days). It is broken down into 2, 14 days phases. The follicular phase and the luteal phase. Ovulation is in the middle of the 2 phases.  Having a regular menstrual cycle is a sign that the body is in balance. 

Follicular phase 

  • Day 1-14 of your cycle (Day 1 is the day your period starts)
  • Low hormone phase — your estrogen and progesterone are at a lower level than other times of your cycle
    • Exercise can tend to be easier. 
    • Some studies show that it is easier to gain muscle during this phase and recovery is optimum and quicker
    • Your exercise physiology is more like a man during your period as well as a couple days after
    • The end of the follicular phase, estrogen begin to rise to prepare for ovulation 

Ovulation

  • Occurs in the middle of the 2 phases
  • A rise in estrogen →  triggers the ovaries to release an egg, preparing the body to potentially become pregnant if fertilized.
  • Estrogen levels drop after the egg is released.

Luteal Phase

  • Day 15-28 of your cycle – begins after ovulation
  • High hormone phase – estrogen and progesterone spike. The purpose of this is to prepare the lining of the uterus for egg implantation
    • Exercise may feel harder during the high hormone phase
    • Your hormone levels peak about 5 days before your period starts (which would be about day 24 depending on your cycle). This is when period symptoms can occur like cramping, headache etc.
    • Most changes in hormones happen at the end of luteal phase

Below is a simple chart to get an idea of how and when your hormones change during your cycle. 

Hormones:

1.Estrogen

  • Impacts skin, bone, heart health, immune function and mood.
  • Increases sex drive
  • An appetite suppressant

1.Progesterone

  • Progesterone facilitates pregnancy
  • Protects the bone, raises body temperature, alters mood
  • Reduces sex drive
  • An appetite stimulant.

Common Symptoms & What to Do About It: 

Muscle Development and Recovery:

During the high hormone phase (before your period), making muscle may be more challenging due to the presence of high estrogen and progesterone levels. Estrogen and progesterone have an effect on muscle-cell turnover and protein synthesis.  To support muscle development, it is important to maintain high protein intake, especially focusing on leucine and branch chain amino acids (BCAAs). 

WHAT TO DO: Consuming protein before and after exercise, aiming for around 25-30 grams post-workout, can aid in muscle repair and recovery.

Metabolism and Food Cravings:

Estrogen influences carbohydrate metabolism, potentially resulting in increased cravings and altered energy utilization. During the premenstrual part of the luteal phase – Your metabolism can burn about 5-10% more kcal (which is about 100-200 kcal). Progesterone can also spike during this time, increasing hunger levels as progesterone is an appetite stimulant.

WHAT TO DO:

  • When metabolism can increase, incorporating carbohydrates and protein before and during workouts can help sustain energy levels and support performance.
  • If cravings of processed or sweetened foods occur, balance intake with fiber rich foods, fat, and lean protein (foods like whole grains, fruits, vegetables, nuts, seeds, yogurt, meat). 

Bloating: 

Bloating can happen the days leading up to your period because of the change in hormones.  Progesterone and estrogen affect hormones that regulate the fluid in our body. When estrogen and progesterone are high our fluid regulation can be off.

  • Estrogen increases a hormone known as vasopressin. Vasopressin is responsible for retaining water and making our blood vessels smaller with increase blood pressure
  • Progesterone also affects our fluid levels.  It competes for the same receptor site as aldosterone (responsible for retaining sodium). When hormones compete for the same site the receptor gets overloaded and is not able to absorb all of it.

WHAT TO DO: 

Staying hydrated can be beneficial!

Cramping:

Prostaglandins, hormones released during menstruation, can cause smooth muscles to contract, leading to gastrointestinal distress.

WHAT TO DO:  

Listening to your body’s cues and incorporating fiber-rich foods, lean proteins, and healthy fats can promote digestive comfort.

Menstrual Headaches:

Hormonal shifts, particularly the decrease in estrogen levels before menstruation, can trigger menstrual headaches.

WHAT TO DO: 

  • Staying hydrated
  • Consuming nitric oxide-rich foods like beets, pomegranate, watermelon and spinach 
  • Managing stress levels may help reduce the frequency and severity of these headaches.

Mood and Emotional Well-Being:

Estrogen plays a role in mood regulation by influencing serotonin levels (happy hormone). Estrogen/progesterone affect the hypothalamus. One of the hypothalamus functions is to regulate fatigue. The hypothalamus is interconnected with the Central Nervous System –  if the hypothalamus is affected it can have an effect on emotion, fatigue, heart rate, and digestion. 

WHAT TO DO:

  • Consume enough Protein rich foods
    • Supporting serotonin production through the consumption of branch chain amino acids, particularly leucine, can have a positive impact on mood and fatigue.
  • Consistent meditation can also do wonders for our mental health. 

Iron Status and Exercise Performance: 

Heavy menstrual bleeding combined with intense exercise can increase the risk of iron deficiency and anemia. Paying attention to signs of anemia, such as shortness of breath and fatigue, is crucial for athletes. 

WHAT TO DO: 

  •  Consume iron rich foods such as red meat, dark leafy greens, lentils, beans, and fortified cereal
  • Consulting with a dietitian and considering iron supplementation may be necessary to maintain optimal iron levels.

Overall Action Plan!

Track your cycle! Understanding where you are in your cycle can help you prepare for PMS symptoms. 

  • Each night for 7 days before your period starts
    • Magnesium: 250 mg, Zinc: 45 mg, Baby Aspirin: 80 mg, Omega 3 FA: 1 g
  • During Training: Ensure carb intake
  • Post Training: 20-25 g protein within 30 minutes of exercising to help recovery
  • Eat a variety of nutrient dense foods
  • Focus on getting BCAA to help mood and fatigue (animal proteins, supplementation)

Conclusion:

Understanding the relationship between women’s hormones and nutrition can empower us to navigate menstrual cycle symptoms more effectively. By tailoring our diet to support muscle development, metabolism, fluid regulation, gastrointestinal health, headache management, mood stability, and iron status, we can optimize our overall well-being throughout the different phases of the menstrual cycle. Remember to listen to your body, track your cycle, and consult with a healthcare professional or registered dietitian for personalized guidance. Here at Salt Lake NutriCoaching, we can help you create your own customized meal plan to help ensure you get the nutrition you need to maintain your optimal hormonal levels. The result? More energy. Better metabolism. And most of all, a higher quality of life!

With proper nourishment and self-care, we can embrace our unique hormonal journey and thrive in all aspects of our lives.

— Emma Wagstaff

Women’s Hormones & Nutrition for Athletes
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