THE FEMALE ATHLETE’S GUIDE TO TRAINING WITH YOUR MENSTRUAL CYCLE
MASTERING YOUR CYCLE FOR PERFORMANCE, RECOVERY & HEALTH
For female athletes, training isn’t just about pushing as hard as you possibly can! You have to train smart too. Your menstrual cycle is a powerful tool, not a limitation. By understanding and aligning with your hormonal fluctuations, you can optimize performance, improve recovery, and reduce injury risk.
This guide, which has been the backbone for many of our female athletes, breaks down how to leverage each phase of your cycle for maximum strength, endurance, and resilience, so you can train, recover, and compete at your best year round.
UNDERSTANDING YOUR MENSTRUAL CYCLE
The first step in optimizing your training is to track your cycle. Every woman’s cycle is unique, but on average, it spans 28 days and consists of four key phases:
1️⃣ Follicular Phase (Days 1-14, starting after menstruation ends)
2️⃣ Ovulatory Phase (Days 15-17, mid-cycle peak)
3️⃣ Luteal Phase (Days 18-28, pre-menstruation)
4️⃣ Menstrual Phase (Days 1-7, cycle restarts)
Tracking your cycle allows you to predict shifts in energy, mood, and recovery, so you can adapt your training and nutrition accordingly. Some great apps for this include Clue, FitrWoman, and Flo.
TRAINING ALIGNED WITH YOUR MENSTRUAL CYCLE
1️⃣ Follicular Phase (High-Energy Phase, Days 1-14)
💥 Best For: Strength & High-Intensity Training
Hormones are at their lowest, meaning higher energy, pain tolerance, and muscle adaptation.
This is the time for heavy lifts, high-intensity interval training (HIIT), and skill development.
Take advantage of faster recovery and increased endurance—this is your prime performance window.
🔥 Training Focus: Heavy strength training, explosive movements, sprints, and high-impact workouts.
2️⃣ Ovulatory Phase (Peak Performance, Days 15-17)
⚡ Best For: Max Strength, Power, & Competition
Estrogen peaks, boosting coordination, power, and endurance.
You’ll feel your strongest and fastest, making this the best time for max lifts, competitions, or testing PRs.
However, estrogen also makes ligaments more lax, increasing injury risk—so be mindful of joint stability and warm-up thoroughly.
🔥 Training Focus: PR attempts, max-effort lifts, power movements, and competitive training.
3️⃣ Luteal Phase (Recovery & Steady-State, Days 18-28)
⚖️ Best For: Moderate Training & Recovery
Progesterone rises, energy fluctuates, and body temperature increases, making endurance work feel harder.
Strength and power might decline slightly, so lower RPE (effort level), focus on technique, and incorporate more recovery work.
Reduce training intensity—favor moderate resistance training, aerobic work, and skill-based drills.
🔥 Training Focus: Moderate weight training, aerobic conditioning, technique work, and lower-impact workouts.
4️⃣ Menstrual Phase (Recovery & Regeneration, Days 1-7)
🛌 Best For: Active Recovery & Gentle Movement
Fatigue is common due to lower iron levels and increased inflammation—so listen to your body.
Prioritize recovery, hydration, and lighter movement like mobility work, stretching, and low-impact cardio.
If you feel up for it, light strength training and steady-state work can be beneficial—but this varies for every athlete.
🔥 Training Focus: Mobility work, yoga, swimming, walking, and light strength work (if tolerated).
NUTRITION FOR PERFORMANCE & RECOVERY
Adjusting macronutrients and micronutrients to each phase of your cycle can enhance energy, recovery, and mood.
🌱 Follicular Phase (Days 1-14)
🥗 Focus: Light, nutrient dense foods to support rising energy levels.
🥩 Best Foods: Chicken, turkey, eggs, quinoa, spinach, citrus fruits, and avocados.
⚡ Ovulatory Phase (Days 15-17)
🍓 Focus: Foods that enhance energy and performance.
🐟 Best Foods: Salmon, fish (loaded omega-3s), almonds, walnuts, strawberries, raspberries, red peppers, and some leafy greens.
🛠️ Luteal Phase (Days 18-28)
🍠 Focus: Nutrient-rich, comforting foods to curb cravings and maintain stable energy.
🥩 Best Foods: Beef, turkey, sweet potatoes, brown rice, broccoli, cauliflower, bananas, and dark chocolate (load up the magnesium).
🩸 Menstrual Phase (Days 1-7)
🔥 Focus: Anti-inflammatory, iron-rich foods to support recovery.
🐟 Best Foods: Salmon, mackerel (omega-3s), lentils, liver, beets, kale, mushrooms, ginger tea, and bone broth.
RECOVERY STRATEGIES FOR FEMALE ATHLETES
✅ Listen to Your Body: Adapt workouts based on how you feel, rather than forcing intensity.
✅ Sleep & Stress Management: Aim for 7-9 hours of sleep, and practice breathwork, meditation, or journaling to manage stress.
✅ Supplements for Female Athletes:
Iron (especially post-menstruation)
Magnesium (supports mood & muscle recovery)
Omega-3s (anti-inflammatory benefits)
Vitamin D & K2 (bone health & recovery)
✅ Track Performance & Recovery: Keep a training journal to monitor energy levels, recovery, and performance changes throughout your cycle.
TRAIN SMARTER, NOT HARDER
Your menstrual cycle isn’t a weakness!!! it’s a roadmap for optimizing your training, nutrition, and recovery.
By aligning your workouts and diet with your hormonal shifts, you’ll:
✅ Boost strength and endurance
✅ Recover faster
✅ Minimize injury risk
✅ Enhance long-term health and performance
