For too long, conversations about women’s healthespeciallythe menstrual cyclehave been pushed aside.
But understanding the nuances of your cycle isn’t just about tracking when your period starts.
It’s about workingwithyour body rather than against it, especially when it comes to nutrition and exercise.
The luteal phasethe roughly two-week stretch between ovulation and menstruationis a particularly important time to adjust your routine.
What happens in the luteal phase?
Theluteal phasekicks off after ovulation when estrogen and progesterone rise to prepare the body for a potential pregnancy.
Understanding these shifts is key to keeping your workouts effective and your energy levels steady.
This means that what you eat can significantly impact how you feel and perform.
Instead, your body leans more on blood glucose and fat for fuelan inefficient trade-off for high-intensity exercise.
This doesn’t mean overloading on sugary snacks but rather ensuring each meal contains a balance of complex carbs.
Some top choices:
4.
Hydration is key
Higher hormone levelsincrease fluid retention, but they also make it easier to become dehydrated.
Drinking plenty of water and addingelectrolytescan help maintain balance, especially if you’re exercising regularly.
Optimizing your training
1.
You don’t need to scale back your training just because you’re in your luteal phase.
Listen to your body, and opt for what feels goodwhether that’s a strength session or something gentler.
Rather than fighting through intense training,use this time to focus on recovery:
3.
Pushing through heavy lifting or intense cardio at this time may do more harm than good.
Instead,adjust your workouts based on how you feelrather than sticking to a rigid training plan.
Instead, it’s a time tosupport your body with proper nutrition, hydration, and recovery-focused movement.
