Optimising Nutrition Through Your Menstrual Cycle

Week 1: Energise with Carbs and Protein

As your period begins, you might find your energy levels dipping. Keep carbohydrates high to fuel your body, and include plenty of protein to aid recovery. Iron-rich foods are also beneficial during this time to replenish any lost nutrients from blood loss or those that may be anaemic. 

Week 2: Maintain High Carbs and Fatty Acids

With energy and mood on the rise, keep your carbohydrate intake steady. This is a great time to ensure a diverse intake of fatty acids, which support overall well-being. Take advantage of the increased energy to enjoy more activity, while keeping an eye on balanced nutrition.

Week 3: Shift to Healthy Fats

As you move into the luteal phase, consider lowering your carb intake and increasing healthy fats, including omega-3s. You might also notice an increase in hunger; listen to your body and nourish it with satisfying, nutrient-dense foods. This isn't the ideal time to start a restrictive diet, as your body may require more fuel.

Week 4: Navigate PMS with Smart Choices

During PMS, water retention and cravings can be common. Increase your calorie intake slightly, between 100-300 calories daily, to support your body's needs. Keep carbohydrates lower and focus on healthy fats, while maintaining high protein intake to keep you feeling full and balanced.

Remember, every cycle is unique, and there is significant variability in how we as women experience these phases. Use this guide as a flexible framework, and always prioritise what feels best for your body.

Love Didi x