Have you also noticed how much your energy levels vary throughout your cycle? Changes in your hormonal balance also affect your body's performance. We provide an overview of which types of sports are best suited to the different phases of the cycle and which dietary choices can support these hormonal changes:
1. Phase of the cycle: Period
Nutrition
- Iron! Iron from red meat is the most easily absorbed by the body, but plant-based sources like wheat bran or spelt wholemeal flour also contain iron. Supplements can help stabilize your iron levels.
- Magnesium has an antispasmodic effect during this phase of the cycle. Pumpkin and sunflower seeds are rich in it, as is dark chocolate. So, if your body is craving chocolate right now, go ahead and indulge (preferably high cocoa content and low sugar, as sugar tends to have the opposite effect). Magnesium for direct consumption is particularly practical.
- Omega-3 fatty acids. They are essential to the human body, but our organism cannot produce them itself. Salmon, avocado, nuts, or krill oil are excellent sources.
Sports
During their period, most women feel tired and lethargic, so relaxed sports such as Yin yoga, gentle stretching, and walks are ideal. Light exercise can even alleviate pain or cramps. However, listen to your body and do not push yourself to work out if you don't feel up to it, as the body is losing blood and therefore iron, which is responsible for transporting oxygen in the body.
2. Phase of the cycle: Follicular phase (after the period until ovulation)
Nutrition
- Fermented foods and probiotics can support you during this phase of the cycle. It is best to integrate sprouts, miso, yogurt, kimchi, or tempeh into your diet. You can also take synbiotics.
Sports
Now you can really get going! After your period, your estrogen levels rise, making you feel fit and capable. This is the ideal time for intensive training, strength sessions, and endurance sports.
3. Phase of the cycle: Ovulation
Nutrition
- During this phase of the cycle, choose foods rich in antioxidants, such as fruit, vegetables, and whole grains. Astaxanthin, which is contained in krill oil, is considered a particularly powerful antioxidant. Krill oil and high-dose vitamin C can provide useful support.
- To combat sluggish digestion during this phase, fiber is excellent. You can find it in whole grains, flaxseeds, or legumes.
Sports
Estrogen levels reach their peak now, so you can really power through your workouts again. Again, listen to your body, as your performance levels may drop shortly after ovulation.
4. Phase of the cycle: Luteal phase (ovulation until the next period)
Nutrition
- Just like during your period, you can consume magnesium-rich foods during this phase of the cycle.
- B vitamins can have a positive effect on mood and nerves, helping to alleviate related symptoms like PMS. This is especially true for Vitamin B6, which is found in whole grain products and legumes.
Sports
During this phase of the cycle, the body releases increased amounts of progesterone, which causes energy levels to drop. Be gentle with your body and avoid overexertion. Light strength training, cycling, or yoga are beneficial.
Would you like to know how easy it is to eat a healthy diet? Listen now to the podcast interview with expert Doc Fleck.
