Regulating Your Menstrual Cycle with Exercise & Nutrition

What is Cycle Syncing?

Cycle syncing is the concept of adapting exercise and lifestyle habits to the phases of your menstrual cycle. The idea is that by aligning workouts and nutrition with hormonal fluctuations, you can optimize energy levels and performance.

Reasons to Be Skeptical

While cycle syncing might seem beneficial, the way it is often marketed online can be misleading. Here’s why:

• Research around cycle syncing is still lacking, meaning much of the information out there is not evidence-based.

• Current evidence suggests a slight decrease in performance during the follicular phase, but nothing significant enough to make universal recommendations (McNulty et al., 2020).

• Women experience their cycles differently—each body responds uniquely to hormonal changes, making rigid cycle-based workout routines ineffective.

• Proponents of cycle syncing often recommend strict exercise and nutrition plans without considering individual variability.

What Works Instead?

The popularity of cycle syncing highlights a larger issue: women are underrepresented in fitness and health research. Instead of ignoring hormonal fluctuations, a more balanced approach involves listening to your body and adjusting exercise and nutrition accordingly. This approach is backed by current research and allows women to work with their hormones rather than against them.

Phases of the Menstrual Cycle

The menstrual cycle is governed by two key hormones: estrogen and progesterone.

Effects of Estrogen:

• Promotes muscle growth

• Increases muscle glycogen storage (energy for workouts)

• Enhances glucose utilization for energy

• Increases basal metabolic rate, leading to higher energy levels

Effects of Progesterone:

• Decreases insulin sensitivity, making glucose uptake harder

• Increases metabolic rate

• Exercise can help counteract progesterone’s effects by improving insulin sensitivity

Breakdown of the Menstrual Cycle Phases

Menstrual Phase (Days 0-7)

• Uterine lining sheds, causing bleeding.

• Estrogen is at its lowest, leading to lower energy levels and potential discomfort (cramps, headaches, nausea).

• Light movement like yoga or walking can be beneficial.

Follicular Phase (Days 8-13)

• Estrogen rises, thickening the endometrial layer.

• Energy levels increase, making it a great time for strength training and higher-intensity workouts.

Ovulation Phase (Days 14-15)

• Estrogen peaks, progesterone remains low.

• This is when the body is primed for peak performance.

• High-intensity workouts and strength training may feel easier.

Luteal Phase (Days 16-28)

• Progesterone rises to prepare for potential pregnancy.

• PMS symptoms (fatigue, mood swings) may emerge towards the end of this phase.

• Moderate workouts, hydration, and stress management can help maintain energy levels.

What the Research Says

• Studies show conflicting results on exercise performance across the menstrual cycle.

• Some research suggests improved performance during the early follicular, ovulatory, and mid-luteal phases, while others find no significant changes (McNulty et al., 2020).

• The takeaway? Women experience cycles differently, making personalized approaches more effective than rigid cycle-syncing methods.

Focus on the Basics First

While the menstrual cycle may influence exercise, other factors have a more significant impact on performance. Prioritizing these elements is key:

1. Eat Enough

• Undereating is common among female athletes and can negatively impact exercise performance.

• Inadequate nutrition can lead to menstrual irregularities, impacting energy levels.

• Ensuring sufficient intake of macronutrients (protein, fats, and carbs) supports training and recovery.

2. Prioritize Recovery (Sleep, Stress, Hydration)

• Sleep: Essential for muscle recovery and hormone regulation. Identify your optimal sleep duration.

• Stress Management: Chronic stress increases cortisol, impairing recovery and performance. Techniques like breathwork, meditation, and yoga can help.

• Hydration: Dehydration raises perceived exertion and affects electrolyte balance. Aim to drink half of your body weight (lbs) in ounces of water daily.

3. Follow a Well-Structured Training Program

• A consistent program allows you to track progress and adjust based on energy fluctuations.

• Avoid constantly changing workouts—progressive overload is key for improvement.

• Incorporate resistance training and recovery sessions based on how your body feels.

4. Use RPE (Rate of Perceived Exertion) for Self-Regulation

• RPE helps gauge effort levels during workouts.

• Track patterns in energy levels throughout your cycle.

• Adjust training on lower-energy days by increasing rest periods, reducing weight, or decreasing volume.

Take a Nutrition-Forward Approach

Menstrual Phase:

• Prioritize iron-rich foods (lean red meat, lentils, leafy greens) to counteract iron loss.

• Avoid processed comfort foods that contribute to fatigue.

• Iron supplementation can reduce fatigue and improve mood (Vaucher, 2012).

Follicular Phase:

• Increase carbohydrate intake slightly (10-30g/day) as the body relies more on glycogen.

• Studies suggest carbohydrate loading can improve performance (McLay, 2017).

Luteal Phase:

• Sweat rate increases, so hydration is crucial (Garcia, 2006).

• Metabolism rises, leading to increased hunger. If needed, slightly increase calorie intake.

• If in a calorie deficit, consider shifting to maintenance during this phase.

Overall Nutritional Needs:

• Protein intake remains crucial across all cycle phases for muscle repair and growth.

• Recommended daily intake: 1g/lb body weight (higher for active individuals).

Track and Adjust Based on Your Body

After optimizing basics like nutrition, sleep, and hydration, tracking your cycle can help identify patterns:

• Record menstrual cycle phases alongside energy, mood, and hunger levels.

• Notice trends and adjust training accordingly.

• Example: If low energy occurs during the menstrual phase, plan heavy workouts before or after.

Final Thoughts

Rather than following generalized cycle-syncing plans, take an individualized approach by:

• Prioritizing foundational health habits (nutrition, sleep, hydration, stress management).

• Adjusting workouts based on personal energy fluctuations rather than strict cycle-based rules.

• Tracking patterns to make informed adjustments.

By working with your hormones rather than against them, you can create a sustainable, personalized fitness and nutrition plan that truly supports your body’s needs.