Part 2: Harnessing The Power of Your Menstrual Cycle
Creating these blogs is fast becoming one of my favourite “jobs” of the week. I myself learn so much about these topics by putting pen to paper. Thanks for reading and motivating me to write them.
I talked in the last blog about the follicular phase of our menstrual cycle, this week we will zoom in on ovulation and the luteal phase.
Ovulation
Day 14-21
Around our mid-cycle is when ovulation occurs. This means that the fallopian tube releases an egg. This is when you are most fertile and also when you get a natural testosterone spike. You will be inclined to feel more energized, confident and feel good about yourself. All types of training are good at this time and it would be a good time to schedule in some PB attempts. Fat switches to the preferred energy source around this time. I would still recommend hitting your daily protein targets as well as eating a source of protein with each meal to help to balance blood sugars. Your core body temperature rises slightly so ensure you are well hydrated, especially before and during training.
Luteal Phase
Day 22-28
This is when things start to get a little …. ugh !!!
Oestrogen and progesterone continue to rise, progesterone more so. This results in everything feeling a little harder from an effort and training perspective. Your body is nudging you into hibernation mode. Sleep quality may be effected (increased body temp) meaning recovery is affected. This alongside the catabolic nature (interferes with ability to build or repair muscle …PROTEIN) of progesterone is why I would recommend reducing your workout intensity and impact.
Both oestrogen and progesterone reach peak levels around 5 days before your period comes. This is where PMS symptom can appear. Dexterity, blood sugar levels, breathing rates, and thermoregulation are all negatively impacted at this time of the month. If a fertilized egg is not implanted, progesterone falls and you shed the lining and are back to Day 1.
Lastly, it is important to note that you burn more calories overall in these high hormone days. There is about a 10-15% uptick in the metabolism, this translates to 100-200 cals. So your craving for that chocolate bar or bag of crisps is completely justified 😉
Basically take it easy on yourself. You will be tired and unmotivated but try and show up and enjoy the movement and time out but this is typically not the time to try and smash your 5k run PB or Max out your back squat. Nourishment and restoration are what you need right now.
Emma x
