Strength training and diet are valuable components of overall fitness, and understanding how the menstrual cycle influences a woman’s body can optimize training strategies.

In this post, we will go over what cycle syncing is and strength training and diet considerations during different phases of the menstrual cycle.

For those of you who don’t know, this is generally what the 28 day menstrual cycle looks like:

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P.S: This information is general guidance, and individual variations in hormonal responses and training preferences should be considered. Consulting with a healthcare professional is advisable for personalized advice.

What is cycle syncing?

Cycle syncing is essentially changing the way you train and eat during each phase of the menstrual cycle to help fix hormonal imbalances and reduce symptoms associated with hormonal change.

Benefits of cycle syncing

A lot of women who participate in cycle syncing experience more energy, less fatigue, less mood swings, and feel as though their workouts are more effective.

How long does it take for cycle syncing to kick in?

In most cases, it will take 2 or 3 months to start feeling the effects of cycle syncing.

Phases of the menstrual cycle –

I. Menstrual Phase (Days 1-5):

Hormonal Profile:

• Estrogen and progesterone levels are at their lowest
• Potential for decreased energy levels and increased sensitivity to pain

Training Recommendations:

• Focus on lighter intensity and moderate-volume workouts
• Incorporate exercises targeting muscle groups prone to soreness during menstruation
• Emphasize recovery strategies such as adequate sleep and hydration

Nutrition Recommendations:

• Avoid fatty and salty foods, caffeine and alcohol as they will make menstrual cramping worse
• Prioritize iron rich foods to replace iron from bleeding
• Prioritize sources of Vitamin C as it helps iron absorption in the body
• Omega-3 fatty acids can help reduce inflammation in the body and cramping
• Anti-inflammatory foods such as blueberries and leafy greens

II. Follicular Phase (Days 6-14):

Hormonal Profile:

• Estrogen gradually rises, reaching its peak before ovulation
• Increased energy levels and potential for improved strength

Training Recommendations:

• Capitalize on elevated energy levels for challenging strength workouts
• Prioritize compound movements and progressive overload
• Incorporate high-intensity interval training (HIIT) for cardiovascular benefits

Nutrition Recommendations:

• Eat cruciferous vegetables and foods that contain anti-inflammatory effects such as leafy greens and blueberries
• Prioritize healthy fats like nuts and avocados

III. Ovulatory Phase (Approximately Day 14):

Hormonal Profile:

• Estrogen peaks, contributing to enhanced muscle function and potential strength gains
• Progesterone begins to rise

Training Recommendations:

• Focus on maximal strength efforts and power training
• Include explosive movements and complex exercises
• Pay attention to proper recovery to prevent fatigue

Nutrition Recommendations:

• Prioritize an overall well rounded diet during this time

IV. Luteal Phase (Days 15-28):

Hormonal Profile:

• Estrogen starts to decline, while progesterone continues to rise
• Increased potential for water retention and joint laxity

Training Recommendations:

• Modify training intensity if experiencing discomfort or joint sensitivity
• Incorporate strength-endurance workouts with controlled reps
• Include flexibility and mobility exercises to address potential tightness

Nutrition Recommendations:

• Eat foods high in fiber and protein to help keep you full and curb cravings
• Foods high in magnesium can help reduce fluid retention (bloating)
• Drink plenty of water to curb cravings

Conclusion:

Understanding the menstrual cycle’s impact on strength training allows women to tailor their workouts for optimal performance and recovery.

Individual responses vary, so paying attention to personal energy levels, mood, and any physical discomfort can help fine-tune training plans throughout the menstrual cycle.

Regular adjustments based on these considerations contribute to a holistic and effective strength training approach for women.

If you’re unsure of how to manage working with/around your cycle on your own, let’s work together!

Apply here.

Until next time,

Coach Emily