How do hormones like estrogen and progesterone affect training?

These hormones influence energy levels, coordination, and even how your body recovers. For example, estrogen peaks around ovulation, increasing your injury risk but also boosting aerobic performance. In contrast, progesterone in the second half of your cycle can slow digestion and reduce insulin sensitivity, which may affect energy levels during workouts.

Why is it important to align training with my menstrual cycle?

Aligning your training with your cycle allows you to optimize performance, reduce the risk of injury, and avoid unnecessary fatigue. It’s about working with your body’s natural rhythm to make training more efficient and sustainable, rather than forcing yourself through phases when your body might need rest or different stimuli.

What types of exercises are best during different phases of my cycle?

• Follicular Phase (start of period to ovulation): Focus on strength training and high-intensity workouts when energy and recovery capacity are high.

• Ovulation: Be mindful of increased injury risk; emphasize a longer warm-up and neuromuscular exercises.

• Luteal Phase (after ovulation to period): Prioritize moderate-intensity activities like yoga or steady-state cardio. Adapt to mood changes by choosing exercises like boxing for anger or yin yoga for sadness.
  

How does nutrition play a role during the menstrual cycle?

During the luteal phase, progesterone can increase sugar cravings and reduce insulin sensitivity. Opt for low glycemic-index foods like lentils, beans, and vegetables. Eating at regular intervals helps stabilize blood sugar and energy levels. Don’t forget fiber to combat progesterone-induced constipation!