Daily Movement During Your Menstrual Cycle: Tips and Tricks
Understanding how to tailor your workouts and nutrition based on the menstrual cycle phases can make a huge difference in both performance and well-being. By aligning your fitness and supplement routines with your cycle, you can optimize energy levels, reduce symptoms, and support recovery. Below, we break down each phase of the cycle and provide insights into the best movements, supplements, and strategies for feeling your best every day.
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1. Menstruation Phase (Days 1-5): Rest and Gentle Movement
During menstruation, energy levels are often lower due to hormonal shifts, so it’s a good time to ease up on intense activities and focus on gentle, restorative movements. Here are some tips to make this phase easier on your body:
- Focus on Light Movement: Gentle yoga, stretching, or walking can promote blood flow and reduce cramps without exhausting your energy. A light full-body workout at home with stretching and mobility exercises can help relieve tension.
- Supportive Supplements: Magnesium bisglycinate is an excellent supplement during this phase, helping alleviate cramps and supporting relaxation. Many women find magnesium bisglycinate more beneficial than magnesium citrate due to its high bioavailability and gentle impact on digestion.
- Hydration is Key: Staying hydrated is essential, especially with electrolyte loss. Try an electrolyte powder or hydration drink like Cira’s Hydration Mix to replenish lost minerals. Electrolytes are essential to maintain fluid balance, and they also play a role in nerve and muscle function. Magnesium-rich electrolyte powders can be particularly beneficial for alleviating cramps and maintaining energy.
Product Suggestions:
- Electrolyte Powder: Choose sugar-free options or blends with magnesium and potassium for maximum benefit.
- Magnesium Bisglycinate: Look for brands that offer magnesium bisglycinate powder for ease of use in drinks.
2. Follicular Phase (Days 1-14): Building Strength and Endurance
The follicular phase is a time when estrogen levels rise, enhancing mood and energy. This is a great period for more intense workouts, such as strength training and cardio. The follicular phase begins on the day you get your period and ends at ovulation.
- Strength Training and Intensity: With rising energy levels, it’s a great time to focus on strength-building exercises. Upper body workouts, shoulder workouts, and full-body strength training can be particularly effective. For those training at home, consider incorporating leg workouts at home and full-body exercises with resistance bands or weights.
- Protein and Recovery: Collagen peptides can be added to smoothies or drinks with a milk frother for extra protein, which aids muscle repair. Collagen powder is also great for supporting joint health, which can be especially beneficial during strength training.
Product Suggestions:
- Collagen Powder: Look for hydrolyzed collagen peptides for optimal absorption.
- Blender Bottle: Ideal for mixing supplements like collagen and greens powder on the go.
3. Ovulatory Phase (Days 12-16): High-Intensity and Power Workouts
Ovulation is when your energy and strength peak due to the high levels of estrogen and testosterone. Use this burst of energy to challenge yourself with high-intensity workouts.
- Power Moves: This is an excellent time for high-intensity interval training (HIIT), explosive movements, and upper body workout gym sessions. Exercises like jump squats, sprints, and circuit-style training are great for maximizing energy and power. Arm exercises for women, like bicep curls and tricep dips, can enhance upper body strength.
- Fuel with Nutrient-Dense Supplements: Try a greens powder or superfood greens to ensure you’re getting enough vitamins and minerals to support high energy output. Superfoods, especially in greens supplements, can provide antioxidants and nutrients that may support hormone balance. Probiotics for women are also beneficial for gut health, aiding nutrient absorption.
- Hydration and Recovery: Electrolyte drinks are a must, especially with the increased sweating from intense workouts. Look for products like electrolyte powder or hydration packs that provide a mix of sodium, potassium, and magnesium. Staying hydrated with electrolytes helps maintain performance and prevents cramping.
Product Suggestions:
- Super Greens Powder: A greens powder option with a blend of superfoods can help maintain energy and aid digestion.
- Electrolytes Drink: Look for sugar-free electrolytes or a hydration drink that supports high-intensity workouts.
- Pre-Workout: A pre-workout supplement can give an extra boost for demanding workouts.
4. Luteal Phase (Days 17-28): Low-Intensity, Recovery, and Self-Care
The luteal phase can be a time of increased fatigue and bloating as progesterone rises. Focusing on lower-impact activities and supportive nutrition can make this phase more manageable.
- Lower Intensity Workouts: Gentle strength training, yoga, and stretching are ideal. Avoid high-intensity movements if you’re feeling fatigued. Full-body workout at home routines that focus on mobility and flexibility can be particularly beneficial. Consider upper glute exercises, shoulder exercises for women, or other light resistance moves to keep active without overexertion.
- Supporting Nutritional Needs: Collagen supplements, especially those rich in amino acids, support joint health and skin elasticity. Adding collagen powder or peptides to a daily smoothie can keep joints and skin healthy, both of which may feel more sensitive during this phase. Greens and superfood powder can help meet micronutrient needs, supporting both energy and mood during the premenstrual days.
- Magnesium for Relaxation: Magnesium bisglycinate benefits include reducing PMS symptoms like irritability, cramps, and fatigue. Magnesium bisglycinate vs citrate is often preferred for its calming effects on the nervous system. A nighttime magnesium supplement or bisglycinate magnesium can aid in relaxation and improve sleep quality.
Product Suggestions:
- Magnesium Bisglycinate: Take 200-400 mg per day to support muscle relaxation and reduce PMS symptoms.
- Collagen Powder: Adding collagen peptides to a hot drink with a milk frother is a great way to boost intake.
- Electrolytes Drink: Use a hydration with magnesium and potassium for electrolyte balance.
How to Choose the Right Supplements Throughout Your Cycle
When it comes to tailoring supplements to your menstrual cycle, consider the following:
- Energy and Strength: Pre-workout powder can be taken during the follicular and ovulatory phases to support strength gains and high-intensity workouts.
- Recovery and Joint Health: Collagen powder or collagen peptides are excellent choices throughout the cycle for muscle and joint recovery.
- Hydration and Electrolytes: Electrolyte powders are essential for balancing minerals lost through sweat, and they play a crucial role in muscle function and recovery.
- Hormone Balance: Supplements for gut health and probiotics for women can improve digestion and hormone absorption, and greens powder benefits include supporting hormone balance and reducing PMS symptoms.
Final Tips for Moving Through Your Menstrual Cycle
Listening to your body and working with the natural rhythms of your menstrual cycle can make a real difference in both how you feel and how you move. Adjusting your activities and nutrition to align with each phase allows you to make the most of your energy, prioritize recovery, and ultimately feel more in sync with yourself.
Instead of pushing through every phase with the same intensity, try adapting your workouts to match your body’s changing needs. Embrace strength-building during high-energy phases, and allow yourself to shift toward restorative movements when energy dips. This approach not only helps your body recover better but also supports sustainable, long-term health.
In the end, honouring the unique needs of each phase is a simple, empowering way to stay connected with your wellness journey.
Written By: Leah Carroll