The alarm isn’t your friend today. It’s a reminder you’re feeling more fatigued than usual. You get to work and for some reason everyone is pissing you off just that little bit extra. You find yourself dreaming about Pana Chocolate like you need some RIGHT NOW! And then the penny drops. You take a squiz at your period tracker app and your suspicions are confirmed – 3 days until you surf that crimson wave.
Your menstrual cycle is something that should be revered and respected, not loathed and despised. It’s not only an initiation into womanhood but a gift to let you know how your body is functioning. The female hormonal cycle is always changing.
Most men would say we’re harder to crack than The Da Vinci Code. But did you know there’s a way to capitalise on the changes that take place during those 28 days, and tailor a training and nutrition protocol according to your cycle?
Let’s get the basics sorted first.
The 2 hormones mainly affected in the menstrual cycle are progesterone and estrogen. Day 1-14 is known as the ‘follicular phase’. This is when estrogen levels are rising and progesterone levels are normal. This is the phase when your partner thinks you’re ‘normal’ and your own mood and emotions are feeling on point.
Day 14 is usually when ovulation occurs. This is when estrogen levels peak and progesterone starts to climb. Day 15-28 is referred to as the “luteal phase” and is characterised by a drop in estrogen and a rise in progesterone, just before your period starts. At this stage your partner is choosing his words very carefully and is perhaps calling you a crazy person in his head.
Your menstrual cycle affects your strength, how well your body responds to certain foods, and how well you burn fat.
So what does all this mean and how can we relate it to our health and fitness routine?
Because of what’s happening with your hormones, things like your strength, how well your body responds to certain foods, and how well you burn fat are affected. Below are some points in relation to what each phase is predominantly characterised by.
If I were to break things down and make them even easier to understand, these would be my main take home points.
Do strength training in the first two weeks
Eat more carbs in the first two weeks
Go for a PB or test your 1RM when you are ovulating
Do less intense conditioning based training in the 2 weeks leading up to your period
Eat less carbs and more fats in the last 2 weeks
Dose up on magnesium to reduce sugar cravings
I know when it’s getting close to that time of the month for me because my energy’s much lower and my appetite goes through the roof. I notice it, then make mindful choices around how I nourish my body and how much I push it with training. Cacao + coconut oil + tahini + cinnamon is my go to if the cravings really test me. It’s the perfect combination of fats, magnesium and blood sugar management. You’re welcome.
I’m sure all you ladies out there can relate to some of the things that have been mentioned in this article. Feeling motivated, strong and ready to smash some goals in those first two weeks is sometimes a stark contrast to the emotional, fatigued, chocolate craving rollercoaster that ensues in the fortnight after. But it doesn’t have to be that way. Start by putting some of this advice into action and see how you respond, both physically and mentally. The female body can be a complicated system, but the solutions to manage it are simple.
Your external world is only a reflection of your internal world. To know what’s happening with your body, there’s no truer measure than blood-work. Make an appointment today by clicking here – Blood Analysis
Further Reading:
https://www.t-nation.com/training/hormone-cycle-and-female-lifters
