Your Cycle is Your Superpower: How to Eat & Train for Hormonal Harmony (Part 1)

Feb 2

Ever wonder why you feel like you can conquer the world one week, and the next, you can barely drag yourself out of bed? No its, not all in your head. Fluctuations across the menstrual cycle may influence energy, body temperature regulation, fuel utilization, and perceived effort for some women.

The research in this area is nuanced and, at times, appears contradictory depending on the population studies, the outcomes measured, and the scientific target and lens. Foundational training and nutritional principles consistency—progressive overload, adequate protein intake, and sufficient energy availability—still remain the primary drivers of progress, for the majority of women. Emerging evidence however, suggests that menstrual cycle-informed strategies may offer an additional layer of personalization and gives credibility to the phrase “women are not small men,” highlighting meaningful biological differences between men and women.

Welcome to the first installment of our hormonally-informed nutrition blog series. Rather than promoting restrictive diets or rigid exercise prescriptions, the goal is to better understand female physiology and consider how to work with it when appropriate. We begin with the menstrual cycle, then will explore the perimenopausal transition, followed by menopause, defined clinically as 12 consecutive months without menses.

Let’s breakdown each phase and explore what the current literature suggests about fueling and training across the cycle.

The Follicular Phase (Days 1-14): Your Anabolic Window

During the early to mid-follicular phase, estrogen levels gradually rise. Some research suggests this phase may be associated with enhanced insulin sensitivity and a slightly more favorable anabolic environment for skeletal muscle adaptation (1, 2). Many women report feeling more energized and capable of higher training output, although individual variability is significant.

Metabolic Characteristics:

Enhanced Insulin Sensitivity: Evidence suggests that our cells may be more responsive to insulin during this time utilizing glucose more efficiently (4).

Fat Utilization: Elevated estrogen is associated with increased reliance on fat for fuel during moderate-intensity exercise, potentially sparing precious glycogen stores (3).
Carbohydrate Tolerance: Some women report more stable blood glucose handling during this period. (4).
Lower Basal Body Temperature: Core temperature is typically lower compared to the luteal phase, which may improve heat tolerance during training (5).
Strength and Power Potential: While studies are mixed, several suggest performance metrics such as strength and power may be slightly enhanced during this phase (6).
Ligament Laxity: Estrogen has been associated with increased ligament laxity (looseness) in certain populations, though injury risk is multifactorial and not solely hormone-driven (7, 8). Though proper warm-up is essential at any time of the month, this suggests that some women may consider prioritizing proper mechanics and warm-up strategies during this phase.

Training Considerations:

High-Intensity Interval Training (HIIT) may feel more tolerable for some women.
Progressive Load Strength Training might be optimized when the recovery capacity feels most robust.
Plyometrics and Power Training can be well-tolerated.
Longer, Moderate-Intensity aerobic work may align well with enhanced oxidation patterns.

Fuel Utilization and Timing:

Carbohydrates: During this phase, the body may be positioned well to use carbohydrates efficiently. Aim for intake of complex carbohydrates spread throughout the day at each meal, focusing on whole grains, fruits, and starchy vegetables. For more intense workouts or longer gaps between meals, simpler, easily digestible carbs such as fruit squeezes can be kept handy for more immediately available energy.
Protein: Maintaining 20-30 grams of protein per meal supports muscle protein synthesis. In your younger years, muscle tissue is typically responsive to moderate protein doses. (9). Focus on spreading your intake throughout the day. While total intake appears to be more important than timing, some research suggests particular emphasis on breakfast and your post-workout (within 60 minutes of finishing exercise).
Fats: Include healthy fats from sources like avocados, nuts, seeds, olive oil, and fatty fish. While cholesterol is a precursor to steroid hormones, typical dietary intake within a balanced diet is sufficient for hormone production in healthy individuals.

The Luteal Phase (Approx. Days 15-28): Increased Physiological Demand

Following ovulation, progesterone rises to support endometrial preparation for potential implantation. This shift is accompanied by subtle increases in resting energy expenditure and changes in substrate utilization. Some research suggests slightly elevated protein turnover and greater reliance on fat oxidation during this phase, which may modestly influence recovery demands — particularly in the context of high training loads or insufficient energy intake. (9).

While the luteal phase is not inherently catabolic, the combined effects of elevated progesterone, increased thermogenic demand, and potential reductions in insulin sensitivity may create a physiological environment that feels more taxing for some women — particularly if nutrition and recovery are not adequately supported.

Metabolic Characteristics:

Elevated Body Temperature: Basal body temperature rises by about 0.5-1°F which may contribute to increased cardiovascular strain during prolonged or intense exercise, increased sweating, and potentially early fatigue (5).
Fat Metabolism: Research suggests continued reliance on fat oxidation at rest and during low-intensity exercise. Glycogen may be depleted more rapidly according to some of the evidence at higher-intensity activity levels. (3).
Protein Turnover: Some research indicated whole-body protein turnover during the luteal phase, which may modestly increase protein requirements (9, 10, 11).
Insulin Sensitivity: There appears to be a slight reduction in insulin sensitivity compared with the follicular phase according to certain studies (10).
Fluid Balance: Hormonal fluctuations can influence fluid balance. Some women experience altered thirst cues, bloating and sweat rate.
Recovery: A decline in recovery time and efficiency may be more often reported during this phase.

Training Consideration:

Moderate-intensity steady-state cardio may feel more sustainable.
Yoga, Pilates, and mobility work can be emphasized to support elevated fatigue, rest and repair.
Strength training should continue but some women report benefit from a slightly more moderate load. Focusing on maintaining strength rather than pushing for new maxes might be a preferred approach for some.
While overtraining is not that common, it does happen, especially in the presence of under fueling. During this time it may be especially important to so pay close attention to your body's signals. Pushing too hard when paired with fatigue can also be a contributing factor to injury.

Fuel Utilization and Timing:

Carbohydrates: Carbohydrate needs may increase during this phase. Some women benefit from being intentional with carbohydrate timing around training particularly if experiencing fatigue or reduced performance. Severe energy restriction can be counterproductive in general, but especially during this time. Focus on consuming complex, fiber-rich carbohydrates spread throughout each meal. If you are closer to 30 minutes out from a workout, lean into simpler easily digestible carbs such as applesauce squeeze pouches. Keep portions modest to avoid GI distress.
Avoid going into workouts in a fasted state, as this will only exacerbate the catabolic effects of the luteal phase and can lead to more rapid muscle breakdown.
Protein: Maintain a consistent 20-30 grams of protein per meal, with a continued focus on adequate daily intake. Protein is important for recovery and timed after a workout 30-90 minutes may have added benefit according to some research.
Fats: Continue to include healthy fats, but be mindful of limiting higher fat meals and snacks too close to workouts since these can contribute to digestive discomfort.
Hydration and Electrolytes: Don't wait until you're thirsty to drink. Be proactive aiming to consume fluids consistently throughout the day, and be sure to include electrolytes, especially sodium and potassium, especially longer, more intense exercise, or when exposed to hot conditions.

Practical Strategies and Key Takeaways

Track Your Cycle: Using an app or a simple journal to track your cycle—along with symptoms, energy levels, training performance, and mood—can be a valuable awareness tool. While not every woman experiences noticeable shifts across the cycle, and many women have irregular cycle that can make tracking challenging, identifying personal patterns may help you anticipate higher or lower energy periods so you can adjust training and fueling accordingly.
Avoid the "Low-Carb" trap: Severely restricting carbohydrates—especially during periods of high training stress or in the luteal phase—may increase perceived stress, elevate cortisol acutely, and negatively affect recovery in some women. Focus on nutrient-dense carbohydrates that provide robust fiber, antioxidants, and feed the microbiome such as fruits, vegetables, legumes, nuts, seeds, and whole grains.
Plan with the Phase in Mind: In the follicular phase, when many women report feeling more energetic, it may be helpful to batch-cook protein sources and prepare meals that support higher training output. In the luteal phase, when appetite and energy needs may increase slightly, having balanced carbohydrate- and protein-rich snacks available can support recovery and help manage cravings. Check out these homemade energy bites for a healthy grab-n-go snack. Options such as Greek yogurt with berries or apple slices with almond butter can provide a steady energy source. Try batch cooking protein sources like grilled chicken and chop vegetables in advance for quick salads. Planning ahead reduces the likelihood of under-fueling during higher-demand periods.
Hydrate Proactively: Waiting until you feel thirsty may not be sufficient, especially during longer or higher-intensity training sessions. A general starting point is approximately half your body weight (in pounds) in ounces of fluid daily, though individual needs vary based on size, climate, and activity level. Including electrolytes — particularly sodium — may be beneficial during prolonged exercise, heavy sweating, or in the luteal phase when thermoregulation shifts slightly.
Be Proactive About Fasted Training: Fasted training is not inherently harmful, but in some women — particularly those already under-fueled, highly stressed, or training at high intensities — it may increase stress and impair recovery. Fueling appropriately around training often supports better long-term adaptation.
Frontload Protein: Many individuals consume the majority of their daily protein at dinner. Distributing protein more evenly across meals — particularly including protein at breakfast — may better support muscle protein synthesis, appetite regulation, and energy stability. Total daily protein intake remains the primary focus however.
Pay Attention to Your Recovery Window: The concept of a rigid “anabolic window” has been somewhat overstated in the literature. However, consuming protein and carbohydrates within a few hours after training — particularly if the session was intense or prolonged — supports glycogen replenishment and muscle repair. For those training again within 24 hours, being more intentional about timely refueling may enhance recovery. Consistency matters more than precision.

Ready to put this into practice? Start by tracking your cycle this month and notice how you feel. Part 2, we’ll explore how these strategies shift during perimenopause.

But what if your cycle feels anything but predictable? If you’re dealing with irregular periods, debilitating PMS, unexplained fatigue, or hormonal symptoms that just won’t quit, it may be time to look deeper. Functional testing-including comprehensive gut, blood, and hormone panels-can reveal the root cause of hormonal imbalance, not just the symptoms. Schedule a free discovery call to discuss whether functional testing is right for you.

Carla Abate is a Board Certified in Holistic Nutrition, specializing in functional nutritional strategies for women and families. She is a level 3 Restorative Wellness Solutions Practitioner, a Certified Nutrition Therapist Master, and a Postpartum Doula. She also holds a Master's degree in Counseling. Carla is dedicated to fostering health and wellness through evidence-based nutrition coaching.

Disclaimer: The information provided in this content is for educational purposes only and is not intended to diagnose, treat, or prevent any medical or nutritional conditions. Always consult with a qualified healthcare provider before making any changes to your diet or health regimen.