🌸 How Your Menstrual Cycle Impacts Your Workouts and Nutrition

Training Smarter with Female Physiology

Understanding your menstrual cycle is more than just tracking your period — it’s a powerful

wellness strategy that helps you optimize workouts, balance hormones, and eat with intention.

This guide walks you through each phase of your cycle so you can work with your body, not against it.

🔄 Your Cycle at a Glance

A typical cycle lasts 28–32 days and includes:

1. Menstrual Phase (Days 1–5)

2. Follicular Phase (Days 6–14)

3. Ovulation (Around Day 14)

4. Luteal Phase (Days 15–28)

🩸 1. Menstrual Phase (Days 1–5)

Hormones: Estrogen and progesterone are at their lowest.

You may feel: Fatigue, cramps, moodiness

Best workouts:

Rest and recovery

Gentle yoga, stretching, walking

Nutrition tips:

Iron-rich foods: spinach, lentils, fish

Anti-inflammatory ingredients: turmeric, berries

Warm, grounding meals like soups and stews

👉 Read more here

🌱 2. Follicular Phase (Days 6–14)

Hormones: Estrogen starts rising

You may feel: Energized, mentally sharp, motivated

Best workouts:

Strength training

HIIT

Trying new routines

Nutrition tips:

Complex carbs: quinoa, sweet potatoes, oats

Lean proteins: eggs, legumes, fish

Support gut health: fermented foods, greens

👉 Explore more here

🔥 3. Ovulation (Around Day 14)

Hormones: Estrogen peaks, testosterone rises briefly

You may feel: Strong, confident, outgoing

Best workouts:

Peak performance time: heavy lifts, PRs, intense cardio

Group workouts or bootcamps

Nutrition tips:

Anti-inflammatory foods: omega-3s, leafy greens, berries

Hydration: citrus, cucumber, smoothies

Keep macros balanced

👉 More info here

🌙 4. Luteal Phase (Days 15–28)

Hormones: Progesterone rises

You may feel: More tired, bloated, craving comfort food

Best workouts:

Moderate strength or light cardio

Pilates, barre, gentle flow

Recovery is essential

Nutrition tips:

Magnesium-rich foods: avocado, nuts, dark chocolate

Fiber + B-vitamins for hormone metabolism

Cut back on sugar and alcohol

👉 Helpful article

💡 Final Tips from Uvolution

Sync your workouts to your cycle — don’t fight your body, flow with it

Use tools like Clue or Flo to track and plan

Adjust intensity and recovery to match your hormonal needs

You don’t have to do it alone — find support in your wellness journey!