Training and Eating Foods That Support Your Hormone Cycle

All woman have different length cycles. While most woman have a 28-day cycle, some are shorter, and some can go as long as 30 days or more.
It is important to know the different hormone changes throughout your cycle because your hormones do not stay consistent throughout the month. This constant change in hormones is important to know because you will feel emotionally and physically throughout the month as your hormones rise and fall. Knowing the effects that each hormone has on your mood, motivation, energy, sleep, and appetite can be life changing.
Day 1-10 of your menstrual cycle
Your major sex hormones, which are estrogen, testosterone, and progesterone, are at their lowest level. This is also known as the powerhouse phase. At this time of your cycle, it is best to do intense workouts like heavy lifting, HIIT workouts, etc.
The best foods to eat during this phase are Healthy fats and proteins with lower carbohydrates. Foods that support estrogen during this phase of your menstrual cycle:
- Olive oil
- Flaxseed oil
- Avocado
- Lima beans, kidney beans, pinto beans, and mung beans
- Sesame oil
- Carob
- Black-eyed peas
- Lentils
- Nuts – Brazil nuts, almonds, cashews, pine nuts, and walnuts
- Seeds – Pumpkin seeds and sesame seeds
- Peas
- Soy beans
- Chickpeas
- Sprouts
- Cabbage
- Spinach
- Onion
- Garlic
- Cranberries
- Strawberries
- Broccoli
- Blueberries
- Cauliflower
- Healthy Protein (muscle building foods) like chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds
Day 11-15 of your cycle
These days are known as your ovulation period of your cycle. This 5-day period is when your estrogen and testosterone start to build and increase. During your ovulation phase, you may feel more motivated and a surge in energy making it a good time to get hard, intense workouts in such as heavy weightlifting, HIIT training or any other intense workouts that you enjoy.
Foods that are best to consume when estrogen and testosterone levels are at their peak are listed above but also include:
- Cruciferous vegetables such as broccoli, brussels sprouts, and cauliflower
- Green Leafy vegetables
- Bitter lettuces
- Sesame and flaxseeds
- Blueberries & raspberries
- Boysenberries
- Green apples
- Green tea,
- Dandelion or dandelion tea
- Fermented foods such as kimchi, yogurt, sauerkraut, or kombucha
- Fish such as salmon
- Spices such as turmeric, saffron, cumin and dill.
- Healthy Protein (muscle building foods) Chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds
Day 16-18 of your cycle
During these days you may feel similar as you did during the first week of your cycle, with one major exception – instead of your body preparing to make estrogen, your body is ramping up to make progesterone. This is also known as your power house phase. Meaning you can continue your intense workouts.
During this phase you want to stick to healthy proteins and healthy fats with lower carbohydrates, following the same guidelines as day 1-10 of your cycle.
Day 19 – Day you start to bleed (Day 25-30) of your cycle
This is when your body produces progesterone. The hormone that calms and relaxes you. This is when your body needs more rest. It is also known as your nurture phase. You want to stick to lower intensity workouts during this time. Lighter resistance training, nature walks, yoga, meditation, stretching, etc.
Now is the time to eat progesterone supporting foods include healthy proteins and healthy carbohydrates such as:
- Potatoes – red, russet, gold, Yukon, and purple
- Sweet potato and yam varieties
- Squash
- Lentils
- Black beans
- Wild rice and brown rice,
- Blueberries, raspberries, and boysenberries
- Tropical fruits such as bananas, mangoes, and papaya
- Lemons, limes, grapefruit, and oranges
- Healthy Protein (muscle building foods) like chicken, beef, fish, pork, milk, eggs, cheese, tofu, beans, and pumpkin seeds
Training & Eating Foods That Support Your Hormone Cycle is Beneficial
Training and following proper nutrition based on your cycle can offer many health benefits such as more energy, reduced bloating, healthy weight loss and toning, and less menstrual symptoms as your hormones change throughout the month. You may notice you are reaching your health and fitness goals faster following this system based on your specific hormone cycle.
Looking for support to achieve your fitness goals? Contact our passionate and expert Newmarket personal trainers at Premium Personal Training. We’d love to help you achieve your goals!