Diet, fitness and your cycle

Have you ever noticed that your mood, energy, and appetite seem to change throughout the month? You can’t imagine it and you are certainly not alone. These changes are part of the normal menstrual cycle and are caused by natural hormonal fluctuations that influence the way your body feels and functions on a daily basis. (1) One week you might crave chocolate, another you might need some extra rest. Both are your body’s way of asking for support.

Because no two cycles (or bodies) are exactly the same, researchers have begun to take a closer look at how the different phases of the menstrual cycle, and the hormonal changes that accompany them, may impact nutrition and exercise needs. (3,7) Although the research is still evolving, early results offer intriguing insights.

Read on to find out what cycle timing is and how listening to your cycle can help you better understand and support your body.

What is cycle synchronization?

Cycle synchronization first gained attention in 2014, when a functional nutrition practitioner introduced the idea of ​​aligning nutrition, movement, and workload with perceived energetic changes throughout the menstrual cycle. (8) At its core, it has a solid foundation: encouraging women to become more aware of their cycle and giving them permission to tune in to how they feel.

However, as with many things that start out with good intentions, social media has spread false hope and misinformation regarding this trend that can harm more than help.(2) That’s why we’re here to set the record straight. Cycle synchronization may have benefits, but not all of them apply to all women. It’s more about being aware of it and personalizing it to your cycle, without following a rigid set of rules.

Benefits of syncing your diet and exercise with your cycle

Research is quite sparse when it comes to the clinical benefits of syncing your diet and exercise with your cycle. But just because the data isn’t there yet doesn’t mean that becoming more aware of your cycle and how you feel isn’t powerful. (3, 7) Keep this in mind when considering cycle timing yourself.

Some health professionals suggest that tailoring your diet and movement to your cycle can provide benefits such as: (1,3)

• Improved mood
• Reduced intensity of common period symptoms, like cramps and bloating
• Better use of higher energy phases
• Greater clarity on when to prioritize rest over pushing harder
• More intentional nutritional choices during times of increased cravings

Understanding the phases of your cycle

The menstrual cycle is complex, but that doesn’t mean it has to be confusing. Melissa Jaeger, RD, LD, Nutrition Manager at MyFitnessPal, shares, “Understanding what’s going on in your body can make these changes in energy, cravings, and appetite much more manageable. (1) » To simplify things, we will break down the cycle into two phases: the follicular phase and the luteal phase.

By understanding the hormonal changes that occur during each phase, you will have a clearer understanding of why your workout energy and appetite may vary throughout the month.

Phase 1: the follicular phase

The day your period begins with ovulation, when an egg is released from the ovaries, is called the follicular phase.

Scene	Approximate day range	What is happening	Hormonal changes	Energy Levels
Menstruation (i.e. early follicular phase)	1-7	The bleeding begins	Estrogen and progesterone are low	Weak
Follicular phase (aka late follicular phase)	8-13	The endometrial lining in the uterus begins to thicken	Estrogen begins to increase, peaking at the start of ovulation	Starts to increase with increasing estrogen
Ovulation (i.e. late follicular phase)	14 (lasts approximately 16 to 32 hours)	An ovary releases an egg	Increased hormones, including estrogen, luteinizing hormone, and follicle-stimulating hormone	Energy levels peak

Sources: (1,3)

What to eat during the follicular phase

• During your period:
  • Consider energy-dense, iron-rich foods to help replenish blood loss during periods, such as dark leafy vegetables with vitamin C foods to help increase absorption and lean animal proteins.1)
  • Try adding omega-3 fats, such as salmon, nuts and seeds, to relieve inflammation and cramping.1)
• Late follicular phase:
  • Consider energy-dense foods to support increased energy (and possibly increased workouts). (1) Whole grains and lean proteins can help provide glucose and promote muscle repair.(9)
  • Consider focusing on fiber-rich foodslike cruciferous vegetables and whole grains, to help balance high estrogen levels. (1,4)
  • Try to reduce your intake of added sugars. (1,4)

Follicular phase workouts

• During your period:
  • Energy may be low, so you may not be ready for an intense workout. Tune into your body and prioritize rest and recovery, which might mean slow walks, low-impact movements like yoga, and gentle stretching, as well as rest.1,6)
• Late follicular phase:
  • Hormones start to increase when your period ends, which can lead to higher energy levels. If so, you might consider taking advantage of more intense movements, like running, HIIT group fitness classes, and other cardio exercises.1,6)

Key takeaway

Research suggests that energy intake may decrease during this phase, but it’s still important to eat enough nutrient-dense foods to support your activity level.(5) Logging your meals in MyFitnessPal can help you spot trends and understand how well you are meeting your daily nutritional needs.

Phase 2: the luteal phase

When ovulation ends, your luteal phase begins until the start of your next period.(1,3)

Scene	Approximate day range	What is happening	Hormonal changes	Energy Levels
Luteal phase	15-28	As the uterus prepares to accept the egg, menstrual symptoms, such as cramps, fatigue and cravings, may increase towards the end of this phase.	Progesterone is at its highest, estrogen fluctuates	Energy levels can fluctuate and may be lower at the end of this phase

Sources: (1,3)

What to eat during the luteal phase

Increased food cravings are normal during this time, with research showing that some women tend to eat more calories during the luteal phase due to hunger.5) Keep these nutritional points in mind when planning your meals:

• Apply the rule of 3: protein, fat and fiber. Making sure your meals and snacks check a box for each of these nutrients is key to keeping you satisfied and full from meals.
• Complex carbohydrates help support satiety and manage cravings. (10) Choose those that contain natural sources of sugar, such as sweet potatoes, bananas and oats.
• Consider foods rich in magnesium to help balance water retention, like a handful of pumpkin seeds on your yogurt parfait.

Workouts for the luteal phase

Your energy level may be a little wonky, so listen to it and plan your workouts accordingly. Some days a day of moderate-intensity cardio might feel good, while other days strength training might be a priority.(6) Interestingly, little difference was found among those who exercised between the follicular and luteal phases.(1,3)

Key takeaway

Balance and moderation are key. Focus on basing your meals with healthy, nutrient-dense foods, allowing some flexibility for fun foods, like a piece of dark chocolate.

Conclusion

Knowledge truly is power, and cycle timing can be a helpful way to better understand your body throughout the month. Remember, there is no one-size-fits-all playbook. Every cycle is different and your needs may vary from month to month.

Even experimenting with cycle awareness for a short time can help you spot patterns in your energy, hunger, cravings, and workouts, information you can use to support your long-term goals. Track your cycle with a calendar or app, combined with logging your food MyFitnessPalcan help make these patterns easier to see. You can start to spot trends in energy, hunger, cravings, and training so you can make smarter, more supportive choices that get you closer to your long-term goals.

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