How to eat during the menstrual cycle?


How to eat during the menstrual cycle?

One of the key aspects to feel better and perform better during the menstrual cycle is to maintain correct nutrition adapted to all those hormonal changes that occur during it.

The menstrual cycle is not only characterized by the bleeding period, but also by the days before and after it.

The choice of certain foods and increased appetite are the result of a complex relationship between hormonal, physiological and psychological factors. The presence of cravings, incorrectly called "needs", for some foods at certain times of the menstrual cycle are due to hormonal fluctuations , which is why being aware of this situation can improve our way of consuming certain foods and thereby improve our emotional state. , energy and performance .

“A proper food choice can reduce certain menstrual symptoms, as well as improve your physical and mental health.”

Therefore, we are going to briefly divide, without going into too many technical details, the phases of our cycle and what nutrition will benefit us during these days.

PHASES OF THE MENSTRUAL CYCLE

FOLLICULAR PHASE

Days 0-12: We are going to divide this phase into two parts:

  • Bleeding period (days 1-6) : we have low hormonal levels, so we will distribute the nutrients into 35% HYDRATES – 35% FATS – 30% PROTEINS.
  • Days 6-12: Our basal metabolic rate is reduced (minimum amount of energy your body needs to survive performing basic functions), in turn, our insulin sensitivity (ability to tolerate carbohydrates) increases, therefore, The best proportion will be 40% HYDRATES – 30% FATS – 30% PROTEINS . Finally, we will maintain a moderate/low Kcal percentage. Example: if you consume 2000kcal/day in this phase we would consume 1700kcal.

OVULATION PHASE

Days 12-14: In the ovulation phase, our basal metabolic rate is average , on the other hand, insulin sensitivity remains high. Therefore, we will divide our macronutrient percentages into 60% HYDRATES - 10% FATS - 30% PROTEINS . The percentage of Kcal will be maximum, following the aforementioned example, we would consume 2300kcal.

LUTIAL PHASE

Days 14-28: In this phase the basal metabolic rate is high , but insulin sensitivity is reduced, therefore, our nutrient division will be 30% HYDRATES – 40% FATS – 30% PROTEINS , the contribution of kcal It will be caloric norm, that is, 2000kcal.

It is important to remember that these data are approximate, and although we could go into even more detail, the important thing is that we know how to apply these small guidelines to our daily lives and our sensations to obtain the best results.

I leave you a diagram that helps you visually understand everything said above.

The distributions of macronutrients previously mentioned are very interesting to apply while adjusting our training, in order to get the most out of them and achieve the best results. If you want to know how to divide your training during the menstrual cycle to get the most out of it, we will upload that post very soon!

GENERAL GUIDELINES:

  • Stay well hydrated > drink 2/3 L of water a day due to greater fluid retention.
  • Maintaining a high consumption of fruits and vegetables , especially green leaves like spinach, due to their high iron content, will help you avoid anemia and fatigue.
  • High protein consumption : eggs, meat, fish, tofu, tempeh, soy, etc.
  • Consume enough essential fatty acids : fatty fish such as salmon, tuna and sardines, nuts such as walnuts, seeds such as chia, or supplements such as omega 3 and evening primrose oil.
  • Reduce ultra processed foods
  • Reduce sodium and sugar

TIP : Thanks to the multiple mobile apps you can keep a detailed track of your cycle and thus learn more about your sensations, the period you are in, etc.

Do you lack ideas when it comes to finding sweet, salty or high-fat but healthy foods? Visit the nutrition section to find recipes for all tastes and thus lead a completely healthy life without cravings.

Remember, a healthy and balanced diet will have effects not only on your menstrual health but also on your physical and mental aspects.

Author : Marina Eguizabal

TS in Dietetics and Specialist in Sports Nutrition.


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