Eat to Beat Period Symptoms: Nutrition for Women Who Train
Your menstrual cycle isn’t just about your period—it affects your energy levels, performance, recovery, and overall well-being throughout the month. And while we can’t completely eliminate symptoms like cramps, bloating, fatigue, and headaches, what you eat can have a massive impact on how you feel.
For female runners and triathletes, this is even more important. You can’t always train or race in perfect sync with your cycle, so learning to fuel properly at every phase will help you stay consistent, reduce discomfort, and perform at your best—no matter where you are in your cycle.
In this guide, I’ll walk you through exactly what to eat before and during your period to help ease symptoms, boost energy, and support your performance.
Understanding Period Symptoms & How Nutrition Helps
Nearly 80% of women experience period pain, with symptoms ranging from mild discomfort to severe cramps that can disrupt training. This is caused by prostaglandins—a group of fats in the uterus that trigger contractions to shed the uterine lining. While prostaglandins are necessary for a healthy cycle, too many can lead to excessive cramping, bloating, nausea, and digestive issues like diarrhoea.
The good news? Certain foods and nutrients can help regulate prostaglandin production, reduce inflammation, and support your energy levels.
Key Nutrients for Period Health
✅ Magnesium & Zinc – Help relax muscles and reduce cramps
✅ Omega-3s – Lower inflammation and support hormone balance
✅ Iron – Replenishes lost iron from heavy bleeding and prevents fatigue
✅ Vitamin C – Boosts iron absorption and supports immunity
✅ Turmeric (Curcumin) – Anti-inflammatory properties can ease PMS symptoms
1. Reduce Cramps with Magnesium & Zinc-Rich Foods
If period cramps are making running feel twice as hard, magnesium and zinc can help. These minerals reduce the effects of prostaglandins, helping to relax the uterus and ease discomfort.
Top Magnesium-Rich Foods
Dark Chocolate – A 28g serving contains 16% of your daily magnesium needs
Leafy Greens – Kale, spinach, and Swiss chard
Legumes – Lentils, chickpeas, and black beans
Seeds – Flax, pumpkin, and chia seeds
Cashew Nuts – 28g provides 20% of your magnesium RDA
Best Zinc Sources
Meat & Shellfish – Oysters (212% of your daily zinc in just six oysters!), ground beef (30% RDA per 100g)
Legumes – Lentils, beans, chickpeas
Seeds – Hemp seeds (30% of your RDA in just 30g)
Cashew Nuts – 11% of your daily zinc per 28g serving
Potatoes – One large potato contains 7% of your zinc RDA
How to Include These in Your Diet:
Add chia or flaxseeds to your morning oats
Snack on cashews and dark chocolate
Include leafy greens in smoothies, omelettes, or stir-fries
Sprinkle pumpkin or hemp seeds over your meals
2. Ease Inflammation & Pain with Omega-3s
Omega-3 fatty acids are known for their anti-inflammatory properties, and research shows they can reduce period pain more effectively than ibuprofen.
Best Omega-3 Sources
Fatty Fish – Salmon, mackerel, sardines
Chia Seeds – A plant-based omega-3 powerhouse
Flaxseeds – High in ALA, a type of omega-3
Walnuts – A great snack to support hormone health
How to Include These in Your Diet:
Add chia or flaxseeds to your post-run smoothie
Snack on walnuts with a piece of fruit
Eat grilled salmon or mackerel twice a week
3. Combat Fatigue with Iron & Vitamin C
If you experience heavy periods, you might feel extra tired due to iron loss. Low iron can cause fatigue, brain fog, and sluggish runs. Pairing iron-rich foods with vitamin C helps your body absorb it more effectively.
Best Iron-Rich Foods
Red Meat – One of the best sources of iron
Spinach – A plant-based source, best paired with vitamin C
Kidney Beans & Lentils – Great for vegetarians
Quinoa – A high-protein grain packed with iron
Pumpkin Seeds – A great snack or salad topping
Best Vitamin C Sources (to Boost Iron Absorption)
Citrus Fruits – Oranges, grapefruits, lemons
Bell Peppers – Especially red and yellow
Broccoli & Kale – Double up on greens
Strawberries – A great post-run snack
How to Include These in Your Diet:
Have scrambled eggs with spinach and a side of fruit
Make a lentil and quinoa salad with bell peppers
Eat a steak with roasted broccoli and pumpkin seeds
Snack on Greek yoghurt with strawberries and honey
4. Reduce PMS Symptoms with Turmeric
Turmeric contains curcumin, a powerful anti-inflammatory compound that can help reduce bloating, cramps, and PMS symptoms.
How to Add More Turmeric to Your Diet
Stir turmeric into soups and curries
Add a pinch to your morning smoothie or oats
Make a turmeric latte with almond milk and cinnamon
Use turmeric in homemade salad dressings
Final Thoughts: Fuel Your Cycle for Better Performance
Your period doesn’t have to derail your training. With smart nutrition strategies, you can reduce cramps, fight fatigue, and fuel your body properly so you stay strong throughout your cycle.
Key Takeaways
Magnesium and zinc help reduce cramps and ease muscle tension
Omega-3s lower inflammation and support hormone balance
Iron and vitamin C combat fatigue and support energy levels
Turmeric has anti-inflammatory properties to ease PMS symptoms
Avoiding excess caffeine, sugar, and processed foods can help reduce bloating and mood swings
If you’re ready to take the next step, I’m here to help. Click here to explore how Pretty Strong Coaching can support your health and wellness journey and beyond.
Ready to Train Smarter and Feel Stronger?
At Pretty Strong Coaching, we help busy women like you train smarter, fuel better, and achieve your running and triathlon goals - without burnout or overwhelm. If you're ready for personalised coaching that fits into your life, let's chat!
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