Luteal Phase Training & Nutrition
Luteal Phase Training & Nutrition
You may recall our Training VS Your Menstrual Cycle post from January 2020 - if not, click the title and you’ll head straight to it! In the aforementioned blog, we shared our best tips on how to work with - not against - your natural physiology, to get the best possible results from your training and nutrition.
Understanding your cycle can be beneficial as it is important to work with your physiology rather than against it, especially if you…
.. have Polycystic Ovary Syndrome (PCOS)
.. are overweight
.. feel overly fatigued
.. are wanting to conceive
.. want your libido back
To recap what I mean by Luteal Phase…
“Days 15-28 Luteal Phase (High Progesterone)
This is right before your period begins and your metabolism is burning at its fastest. You may recognise this phase when, no matter what you do, your body fights to see any kind of progress from training. Your serotonin production is lower and with this you’ll notice a poor mood and increased irritability.”
This phase can last up to 17 days for some women but is generally the last week or so before the period. During the luteal phase, the progesterone hormone rises, as does the premenstrual symptoms - think bloating and poor digestion, irritability, trouble sleeping, mood swings and brain fog. Oestrogen levels drop after ovulation (the phase before luteal) but begin to rise shortly after, with oestrogen and progesterone reaching their luteal phase peak in the middle of the phase.
Training
In the first half of the luteal phase, our energy is greater due to an increase in oestrogen and progesterone. Higher intensity activities such as weight training, running, H.I.I.T. and intense yoga or pilates are great during this time as your body will use its fat stores as a primary source of fuel.
You may recognise this phase when, no matter what you do, your body fights to see any kind of progress from training. This is due to your body holding extra fluid, an increase in body temperature and your metabolism making it more challenging to undertake excessive training efforts.
During this phase you may experience a higher heart rate than usual, this is due to a slight increase in RMR (resting metabolic rate). With this comes an increase in body temperature, so it’s best to try scheduling your workouts in the morning or inside the gym (air-conditioning).
Towards the end of this phase it’s important to ease into lighter activities as your energy levels begin to drop off. This might mean including or swapping to L.I.S.S. workouts, casual cycling or more calming forms of yoga and stretching. It’s integral to allow yourself adequate recovery time.
Nutrition
The increase in progesterone levels during the luteal phase boosts our appetite and cravings for comfort foods that are higher in fat and calories. If you are eating in a calorie deficit, now’s the time to consider a re-feed period or at least an increase in carbohydrates as eating too little can cause emotions to soar as the body can be more sensitive to changes in blood sugar. It’s also important to ensure that you are eating at regular intervals, every 3 - 4 hours, to avoid a case of the hangries.
Women who suffer from Premenstrual Dysphoric Disorder (PMDD) are more likely to crave high fat and sweet foods during the luteal phase. PMDD causes severe irritability, depression and other symptoms especially during this phase.
If there was a magic one-size-fits-all method to curbing cravings, reducing bloating, balancing our hormones, increasing serotonin levels, avoiding cramps and de-stressing… well, let’s just say we’d be laughing all the way to the bank.
Vitamins and Minerals
Foods rich in B Vitamins, Calcium, Magnesium and Fibre can assist in curbing cravings and reduce bloating. Magnesium-rich foods will also aid in fighting fatigue, increasing libido and help to support PMS-associated water retention and menstrual pain. Sulforaphane-rich foods such as kale and broccoli can help to support the detoxification processes including the removal of excess oestrogen, which peaks mid luteal phase. Vitamin C from dark leafy greens, citrus fruits and parsley can help the production of cortisol, which influences our stress response.
Foods
We thought it might be helpful to include a shopping list for the luteal phase, a collection of foods that are rich in the aforementioned vitamins and minerals. This list includes starchy veg (such as sweet potatoes, pumpkin and parsnip), brown rice, protein options, and of course a little treat of dark chocolate (to help fight fatigue, duh).
Sweet potatoes
Squash
Pumpkin
Parsnip
Dark leafy greens (including kale and spinach)
Broccoli
Cauliflower
Cucumber
Citrus fruits
Berries
Parsley
Quinoa
Buckwheat
Brown Rice
Millet
Pumpkin Seeds
Sesame seeds
Chickpeas
Navy beans
Tofu
Grass-fed beef
Organic turkey
Organic chicken
Fish
Seafood
Dark chocolate
Peppermint tea
Caffeine-free herbal tea
Turmeric latte blend
Spirulina
Spirulina, also known as marine algae, is a great addition to smoothies and can promote hormonal balance. Leafy greens, quinoa and buckwheat are all foods that will produce serotonin. By eating foods rich in amino acids such as turkey or pumpkin seeds, you’ll help offset the decline in serotonin production and hopefully curb the cravings for carbs all of the time. Focus on eating healthy nutrient-dense foods, and avoid foods that may trigger discomfort or cramps such as caffeine, alcohol, carbonated drinks, artificial sweeteners, red meat, dairy and added salt.
Remember, rather than focusing on a singular type of training or diet, it is important to work with your menstrual cycle and your body to get the best results.
Would you like more healthy meal ideas to add to your next shopping list?
References
Elizabeth Bechard, “Workout Flow for the Ladies: Syncing Exercise With Your Cycle”, Duke Integrative Medicine, entry posted June 28, 2017, accessed August 17, 2020, https://dukeintegrativemedicine.org/DHWBlog/workout-flow-ladies-syncing-exercise-cycle/.
Alison Krupp, “Cycling Syncing: Matching Your Health Style to Your Menstrual Cycle”, Healthline, accessed August 17, 2020, https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start/.
“Do You Burn More Calories During Your Period?”, Healthline, entry posted August 26, 2019, accessed August 17, 2020, https://www.healthline.com/health/womens-health/do-you-burn-more-calories-on-your-period#takeaway/.
“What Foods to Eat During Your Cycle”, Moody Month, entry posted October 4, 2019, accessed August 17, 2020, https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle/.
Stevie Lyn Smith, “Optimising Training Around Your Menstrual Cycle”, entry posted March 22, 2019, accessed August 17, 2020, https://blog.insidetracker.com/training-around-menstrual-cycle/.