Follicular Phase Training & Nutrition
Follicular Phase Training & Nutrition
Continuing on in our Training VS Your Menstrual Cycle series, this blog will delve into the Follicular Phase of our Menstrual Cycle.
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 Follicular Phase…
“Days 5 - 13 Follicular Phase (High Oestrogen)
This phase is characterised with an increased pain tolerance and greater endurance. Strength or resistance training and steady state cardio are great ways to train during this phase. Trying for a PB or 1RM during this phase! Insulin sensitivity is higher at this time, and you can see greater muscle gain by using carbs as fuel. HOWEVER, higher oestrogen levels can leave you more prone to injury so make sure to use good form and be mindful of fatigue.”
During this phase, FSH (follicle stimulating hormone) is released from the pituitary gland. FSH levels gradually increase to help the egg mature in the ovary, and then levels drop shortly before ovulation begins. Oestrogen levels gradually increase and peak towards the end of the phase - this is just before the next egg begins its journey down the fallopian tube. It’s also worth noting that progesterone levels are low during the follicular phase.
Training
With energy levels increasing (and mood improving!), you’ll find that you may be open to new experiences and activities during this phase. That means it’s the perfect time to mix things up with your training - try a new class, maybe dance is your thing? Cardio and creative movements can be a great release.
It’s important to back away from any movements that bother your joints - always listen to your body. High oestrogen levels are linked to reduced muscle stretch reflex, so it’s important to listen to your body and always warm up before exercising. More pliable muscles means that we are more vulnerable to injury during this time, especially to our hamstring muscles and knee joints. This is because our muscles are absorbing less force from our joints.
V02 max and other measures of endurance are significantly lower than in the luteal and menstrual phases. Focus on increasing reps, sets or weights at the gym and increase the number of days of resistance training. Squats, deadlifts and chest press - the big 3 - can be a great way to work on all muscles during this phase. If you’re not familiar with these exercises, I highly recommend seeking the advice of a personal trainer, exercise scientist or exercise physiologist to avoid injury.
You’ll find that week 2 of the follicular phase is a window of opportunity to optimise muscle growth and strength.
Nutrition
Right now, we want to utilise energy boosting foods and increase foods that are rich in iron and Vitamin B12. Dark leafy greens are a great source of iron - and are vegan/ vegetarian friendly. However, our bodies don’t always absorb the iron as much as we would like, so be sure to increase Vitamin C with citrus fruits such as lemon or lime.
Foods
Keep foods light, fresh and colourful.
Probiotic-rich foods are a great way to support your gut balance, this includes probiotic yoghurts, sauerkraut and kimchi. This is also a great time of your cycle to try out a detoxification as we have more focus and willpower (thanks to the rise of oestrogen). I’ve created a shopping list of foods that will assist in metabolising oestrogen, support liver function, are rich in iron and Vitamin-B12, and are anti-inflammatory.
Grass-fed beef
Wild game
Wild-caught fish (salmon and cod)
Organic chicken
Pasture-raised eggs
Tofu
Dark leafy greens
Salad vegetables (mixed greens, tomatoes, cucumber, celery)
Bell Peppers
Fennel
Avocado
Broccoli
Zucchini
Lemon
Lime
Other citrus fruits
Beans
Lentils
Legumes
Nuts (almonds)
Buckwheat
Pumpkin seeds
Flaxseeds
Sauerkraut
Kimchi
Kefir
Probiotic yoghurt
Herbal tea
Exercising in a fasted state can help you to perform better during the follicular phase, compared to luteal. Something that can help you to address your energy and performance levels is to keep a food journal. This can either be written in a physical journey, in the notes section of your phone, or online using an app such as My Fitness Pal or Lifesum.
Make sure to fuel your body with carbohydrates following glycogen-depleting exercise (particularly workouts where you are increasing your weights/ progressive overload) to maximise glycogen replenishment. Protein catabolism is less likely to occur than in the luteal phase.
Seed cycling, have you heard of this before? We touched on adding seeds to your diet in our Luteal Phase Training VS Nutrition blog post, however on further investigation, by consuming different seeds throughout your menstrual cycle you can assist your body to boost oestrogen levels in the first half of your cycle and progesterone in the second. This can be especially helpful if you have irregular cycles, light/heavy flow, experience a shorter luteal phase, PMS, perimenopausal symptoms or are post-menopausal.
‘Seed hulls contain lignans which bind up excess hormones, and seed oils contain essential fatty acids which are the building blocks for making hormones.’ [5]
Whole organic seeds, ground down can easily be added to porridge, soups, salads and smoothies or if you prefer, you can have them whole. Make sure to freeze if you’ve made up a large amount of ground seeds as they do oxidize rapidly. It can take 3 - 4 cycles to notice a difference that seed cycling can make.
Fluid retention is a secondary effect of the increase of oestrogen levels but please don’t let this put you off from staying hydrated.
Pay attention to your menstrual cycle patterns and what feels right for you. Don’t take your cycle as a weakness. Track your cycle and remember that every woman’s cycle is different and a number of factors can lead to differing symptoms.
Looking for ways to incorporate more gut-friendly foods into your diet?
References
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/
Elizabeth Bechard, “Workout Flow for the Ladies: Syncing Exercise With Your Cycle”, entry posted June 28, 2017, accessed August 27, 2020, https://dukeintegrativemedicine.org/DHWBlog/workout-flow-ladies-suncing-exercise-cycle/
Julianna Dreger, “How Your Menstrual Cycle Affects Resistance Training”, accessed August 27, 2020, https://exerciseright.com.au/how-your-menstrual-cycle-affects-resistance-training/
Hackney, A., 2016, Sex Hormones, Exercise and Women: Scientific and Clinical Aspects, Springer, eBook.
Hill, M., 2019, Period Power: Harness Your Hormones and Get Your Cycle Working for You, Bloomsbury Publishing, eBook.
Parsley Health, “What to Eat During Your Menstrual Cycle”, Blood & Milk, entry posted June 15, 2016, accessed August 17 2020, https://www.bloodandmilk.com/what-to-eat-during-each-phase-of-your-menstrual-cycle/
Moody Month, “What Foods to Eat During Your Cycle”, entry posted October 4, 2019, accessed August 17, 2020, https://moodymonth.com/articles/what-foods-to-eat-during-your-cycle/
Alison Krupp, “Cycle Syncing: Matching Your Health Style to Your Menstrual Cycle”, accessed August 17, 2020, https://www.healthline.com/health/womens-health/guide-to-cycle-syncing-how-to-start#What-is-cycle-syncing?