How to fuel training, recovery and energy - without fighting your hormones
If you’ve ever had a week where your workouts felt amazing… and then the next week everything felt heavier, slower, and harder to recover from, there’s a good chance it wasn’t “lack of motivation.” It may have been your cycle.
Your menstrual cycle influences things that matter for active bodies: core temperature, perceived effort, appetite, recovery and even how your body uses carbs and fat.
And the good news is: you don’t need a perfect plan, just a flexible one.
This guide is a hopeful, practical way to eat with your cycle so you can train consistently, recover better and feel more like yourself month-to-month.
First: the non-negotiable foundation (for every phase)
1) Don’t under-fuel (it’s the fastest way to feel awful)
If you’re training regularly and eating too little, you’re more likely to run into low energy availability, which can disrupt hormones, impact performance, recovery, and menstrual function. This is one reason experts emphasise adequate energy intake for athletes.
Quick check-in: If you’re frequently exhausted, cold, moody, losing strength, or your cycle is changing (or disappearing), it’s worth addressing fuelling and speaking with a clinician or sports dietitian.
2) Hit the “recovery trio” daily
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Carbs (training fuel + cortisol buffer)
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Protein (muscle repair + tendon/ligament support)
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Sleep + hydration (the underrated performance supplements)
General sports nutrition guidance (including carbohydrate and protein targets around training) is well-established in consensus position statements.
3) Think “phase-based fuel,” not rigid rules
Research doesn’t support a one-size-fits-all “cycle diet.” Cycles vary, symptoms vary and stress/life changes everything. The goal is direction, not perfection.
The cycle-friendly framework (phase by phase)
Phase 1: Menstruation (Period days)
Common feel: lower energy, cramps, iron losses, “just want comfort food.”
Nutrition focus: replace + reduce inflammation
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Iron + vitamin C pairing (especially if you have heavy bleeding)
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Iron foods: red meat, lentils, beans, spinach, tofu
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Pair with vitamin C: citrus, berries, peppers
Female athletes are commonly affected by iron deficiency, and iron status matters for energy and performance. -
Magnesium-rich foods (helpful for muscle tension + sleep support)
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pumpkin seeds, dark chocolate, nuts, legumes, leafy greens
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Warm, easy-to-digest meals if your gut is sensitive
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soups, stews, oats, rice bowls
Training snack idea: banana + yoghurt (or soy yoghurt) + honey + cinnamon.
Phase 2: Follicular (After your period → leading to ovulation)
Common feel: energy rises, training can feel “snappier” and appetite may feel steadier.
Nutrition focus: build strength + train hard (if you feel good)
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Prioritise carbs around workouts
This is a great time to push intensity, so make sure your fuel supports it. -
Protein evenly across the day
Think: 25–35g per meal as a simple guideline (adjust to your needs). -
Micronutrient basics: iron, calcium, vitamin D, omega-3s
(not phase-specific, but easier to stay consistent when you feel better)
Meal idea: chicken burrito bowl with rice, beans, greens, avocado + salsa.
Phase 3: Ovulation
Common feel: peak energy/confidence for some, while others feel ovulation pain or headaches.
Nutrition focus: performance support + anti-inflammatory
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Carbs + electrolytes if you’re doing hard sessions
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Omega-3 foods to support inflammation balance
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salmon, sardines, chia, flax, walnuts
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Don’t skip meals if you’re busy/social and training ramps up
Snack idea: toast + eggs (or tofu scramble) + fruit.
Phase 4: Luteal (After ovulation → pre-period)
Common feel: appetite often increases, cravings rise, sleep can be lighter, PMS symptoms may show up.
There’s evidence that resting metabolic rate can be slightly higher in the luteal phase for some people, which can help to explain the “I’m hungrier than usual” experience.
Also, your core temperature tends to be higher in the luteal phase, influenced by progesterone, which can affect heat tolerance and hydration needs for some athletes.
Nutrition focus: stabilise energy + support mood + hydration
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Add a little more complex carb at meals (especially dinner)
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potatoes, oats, rice, quinoa, wholegrain bread
This can support training fuel and may help with sleep. -
Plan “smart comfort” snacks so cravings don’t turn into under-fuel/over-restrict cycles
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yoghurt + granola, peanut butter toast, trail mix, hot chocolate + protein milk
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Hydration + sodium if you feel puffy, headachy, or train in heat
Higher core temperature can shift how you feel during workouts; consistent fluids and electrolytes help. -
B6 + magnesium foods (commonly discussed for PMS support; food-first is a safe baseline)
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chickpeas, tuna/salmon, potatoes, bananas (B6)
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nuts, seeds, legumes, greens (magnesium)
Meal idea: salmon (or tofu) + roast potatoes + greens + olive oil + lemon.
When to get extra support
If you have very heavy bleeding, severe fatigue, recurring injuries, or cycle changes, it’s worth checking iron status and discussing fuelling with your GP. Especially because under-fuelling and low energy availability are known risks in athletes.
Final thoughts
Cycle-supporting nutrition isn’t about being “perfect” or micromanaging your hormones. It’s about listening sooner, fuelling earlier, and giving your body what it needs so training feels more steady. So that your cycle feels more like information than an obstacle.
