Q How should I eat to support my running during the different phases of my menstrual cycle?
A Your menstrual cycle is split into two phases, with day one being the first day of your period. During the first half of your menstrual cycle (days one to 14 – the follicular phase) your oestrogen levels are high, but your progesterone levels are low. Research indicates that in this phase a woman is more likely to build muscle. During the second half of the menstrual cycle (days 15 to 28 – the luteal phase), both oestrogen and progesterone levels are high which means that women’s bodies are more likely to break down muscle and there is a real need to ensure that they have the right nutrition and recovery strategies in place.
The follicular phase is when you should aim to do high-intensity training such as speed or tempo training. Eat complex carbohydrates (such as oats, brown rice, wholegrain bread and pasta, sweet potatoes, and new baby potatoes) at every meal to support your training. Your iron stores may be lower during menstruation due to blood loss so include foods such as lean red meat, beans, spinach and broccoli to support optimal iron levels. When eating plant-based, iron-rich foods, be sure to include a squeeze of lemon or have an orange afterwards to enhance iron absorption. You also need to eat healthy fats such as avocados, nuts, seeds and oily fish in order to provide your body with anti-inflammatory essential fatty acids and support good hormonal balance.
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