For active women—whether you're training for a race, focusing on strength, or just balancing fitness with a busy life—nutrition can make or break your performance, recovery, and energy levels. But did you know that your nutritional needs change throughout your menstrual cycle?

Understanding how to fuel for each phase of your cycle can help:

✅ Improve energy levels and reduce fatigue
✅ Reduce PMS symptoms and mood swings
✅ Support hormonal balance and recovery
✅ Enhance training performance and endurance

Let’s break down what to eat in each phase of your cycle so you can train and recover smarter, not harder.

Phase 1: Menstruation (Days 1-5) – Focus on Recovery & Replenishment

The start of your cycle is when hormone levels drop—estrogen and progesterone are both at their lowest. This is why you might feel more fatigued, sluggish, or crampy. Prioritising nutrient-rich foods can help replenish what’s lost and keep energy levels stable.

What to Eat:

🩸 Boost Iron & Vitamin B12 – Since you're losing blood, focus on foods rich in iron and B12 to prevent fatigue.
Best sources: Lean red meat, liver, dark leafy greens (spinach, kale), lentils, beans, tofu, pumpkin seeds.

🔥 Combat Inflammation – Cramping? Reduce inflammation with omega-3s and antioxidants.
Best sources: Fatty fish (salmon, sardines), turmeric, ginger, flaxseeds, chia seeds.

🍫 Magnesium for Cramps & Mood – Magnesium relaxes muscles and supports mood balance.
Best sources: Dark chocolate (85%+), bananas, almonds, cashews, avocado.

💦 Hydration & Electrolytes – Blood loss means you may feel more dehydrated, so increase fluid intake and electrolytes.
Best sources: Coconut water, bone broth, herbal teas, electrolyte powders.

💡 Training Tip: Lower intensity training may feel better during this phase. Swap out high-intensity intervals for easy runs, low-intensity strength, or yoga if your energy feels lower.

Phase 2: Follicular Phase (Days 6-14) – Energy & Strength Gains

As your period ends, estrogen starts to rise, and you may feel stronger, more energised, and mentally sharp. This is an ideal time to train harder and focus on building strength and endurance.

What to Eat:

🥦 Fibre for Detoxing Excess Estrogen – Support your liver and digestion to metabolise hormones efficiently.
Best sources: Cruciferous veg (broccoli, cauliflower, Brussels sprouts), flaxseeds, oats, quinoa, apples.

🍞 Increase Complex Carbs – As estrogen rises, your body uses carbs more efficiently for energy.
Best sources: Whole grains (brown rice, sourdough, oats), root veg (sweet potatoes, beetroot).

🥑 Support Brain Function with Healthy Fats – This is when cognitive function is at its best, so nourish your brain.
Best sources: Avocados, nuts, seeds, extra virgin olive oil, salmon.

💡 Training Tip: Your energy is high—take advantage! This is a great time for longer runs, higher intensity workouts, or lifting heavier in strength training.

Phase 3: Ovulation (Day 14) – Performance & Power

Ovulation is the peak of your cycle—estrogen is at its highest, testosterone increases, and you might feel strong, confident, and full of energy. This is a great time to push performance-based workouts but also to support recovery.

What to Eat:

🐟 Boost Recovery with Protein & Healthy Fats – You’re training hard, so support muscle repair and hormone health.
Best sources: Eggs, lean meats, salmon, nuts, hemp seeds, Greek yogurt.

🍓 Antioxidants to Reduce Stress on the Body – Training at high intensity increases oxidative stress, so include vitamin C & E for recovery.
Best sources: Berries, citrus fruits, dark leafy greens, walnuts, sunflower seeds.

🥩 Zinc for Hormonal Balance & Immune Health – Zinc helps support ovulation, recovery, and immune function.
Best sources: Shellfish, pumpkin seeds, chickpeas, grass-fed beef.

💡 Training Tip: Your body is primed for peak performance. This is the best time to aim for PBs, race-day simulations, or high-intensity workouts.

Phase 4: Luteal Phase (Days 15-28) – Balance Blood Sugar & Reduce PMS

After ovulation, progesterone rises, which can lead to higher body temperature, cravings, and mood shifts. Some women feel sluggish, bloated, or more emotional, while others feel fine. The key here is to balance blood sugar and reduce PMS symptoms.

What to Eat:

🍠 Complex Carbs to Curb Cravings – Progesterone makes you less insulin-sensitive, so blood sugar can spike more easily.
Best sources: Quinoa, lentils, brown rice, root veg (carrots, parsnips, pumpkin).

🥜 Magnesium & B Vitamins for PMS – Help ease mood swings, bloating, and irritability with magnesium and B vitamins.
Best sources: Dark choc, cashews, sunflower seeds, leafy greens, bananas.

🥚 Protein & Fats for Blood Sugar Stability – Prevent energy crashes by balancing protein, fats, and carbs at each meal.
Best sources: Eggs, salmon, tofu, hummus, full-fat dairy, grass-fed meats.

🧂 Support Fluid Balance with Electrolytes – If you tend to hold water or feel bloated, keeping electrolytes balanced can help.
Best sources: Coconut water, Himalayan salt, bone broth.

💡 Training Tip: Listen to your body. Some women feel great, others feel sluggish—adapt training as needed. Strength training, steady-state cardio, and mobility work may feel better than HIIT.

How to Apply This to Your Nutrition Plan

Now that you know what to eat during each phase, here’s how to apply it to your daily routine:

1️⃣ Track Your Cycle – Use an app like Flo, Clue, or Wild.AI to understand when each phase begins and ends.
2️⃣ Adjust Your Nutrition & Training – Plan higher carb intake around ovulation, increase protein during menstruation, and focus on micronutrients during PMS.
3️⃣ Listen to Your Body – Not everyone experiences extreme shifts, so adjust based on how you feel rather than sticking rigidly to cycle-based nutrition.

Final Thoughts: Work With Your Cycle, Not Against It

Your menstrual cycle isn’t something to "push through" or ignore—it’s a powerful tool that, when understood, can enhance your performance, energy, and recovery.

By fuelling properly in each phase, you can train smarter, avoid burnout, and feel stronger all month long.