Your body doesn't require the same nutrients in every phase. During the follicular phase and ovulation, you often have less of an appetite and can more easily eat light meals. In the luteal phase and during menstruation, your body needs more calories and often asks for carbohydrates and fats.
- During ovulation, it is often easier to eat less, but make sure you get enough protein and antioxidants.
- During the luteal phase, you burn more calories (up to 300 more per day), so eating a little extra is normal. Choose complex carbohydrates like sweet potato, quinoa, and oatmeal to control cravings.
How your cycle affects your athletic performance
- During the follicular phase and ovulation, you are physically stronger, you recover faster and you can get more out of intense training.
- During the luteal and menstrual phases, your body can be more sensitive to stress, making heavy strength training or HIIT less enjoyable. Choose yoga, Pilates, or walking if you notice your energy levels are low .
How Your Cycle Affects Your Skin and Hair
- During the follicular phase and ovulation, your skin glows due to the high estrogen levels.
- During the luteal phase, progesterone rises, which can make your skin oilier and make you more likely to break out.
- During menstruation, your skin may appear duller due to the drop in estrogen and iron loss. Ensure you stay hydrated and eat iron-rich foods.
How Your Cycle Affects Your Mood and Productivity
- Follicular phase and ovulation: You'll feel energetic, sociable, and motivated. This is a good time to plan important meetings or creative projects.
- Luteal phase and menstruation: You may feel more sensitive and less focused. This is a good time to work more calmly, reflect, and reduce social pressure.
How to optimize your cycle with nutrition and supplements
- Magnesium helps with PMS symptoms and cramps → Found in nuts, dark chocolate and leafy greens.
- Vitamin B6 supports the production of serotonin (the happiness hormone) → Found in bananas, chicken and eggs.
- Omega 3 fatty acids reduce inflammation and support hormone balance → Found in oily fish, linseed and walnuts.
- Protein-rich foods help keep your energy levels stable → Think of fish, chicken, eggs and vegetable proteins such as lentils and chickpeas.
Insight is important for every woman
Many women experience mood swings, cravings, and energy dips without realizing they're linked to their cycle. By gaining a better understanding of how your hormones work, you can:
✔ Manage your energy better
✔ Optimize your mood and productivity
✔ Lose weight or maintain your weight without a struggle
✔ Reduce PMS symptoms
✔ Support your body with the right nutrition and exercise
Want to delve deeper into how you can support your cycle with nutrition?Download our Killerbody food app here and discover how to make the most of each phase.
