Menstrual Cycle
As a female, your energy requirements differ quite drastically across a month. You might find your appetite and desire for comfort food increases around ovulation (1-2 weeks prior to menstruating) and also in the few days before you start menstruating. These symptoms can throw things off and make it tricky to stay on track with your goals. Here are some simple ways you can gain more control over these symptoms…
Track your cycle: become familiar with your cycle either manually via a calendar or using an app - there are plenty of free ones out there, use your smart device to download one. This will help you understand any PMS-related symptoms which can help you be more prepared for this time.
Increase energy intake (calories): include an additional 200-300 calories per day. You could use a calorie tracker like MFP to include food of your choice or you could simply double up on your carb portions in two of your main meals. Around both ovulation and the few days before menstruation, your body actually requires more energy to meet the increased demands associated with the changes that are taking place.
Boost fibre intake and stay well-hydrated: an increase in fiber will support digestion and improve satiety (feeling full) so it will be helpful to include at least two fist-sized portions of vegetables at both lunch and dinner. We often underestimate the importance of hydration and it is crazy the impact drinking enough water has on both managing cravings and feeling full. Aim to consume at least 2.5L of water per day.
Boost iron intake: you lose a fair bit of iron due to blood loss - more or less depending on your flow. If you’re a meat eater, boost red meat intake to 3-4 x week e.g., beef stir fry, lamb roast, nachos, etc. Alternatively, weet-bix, fortified cereals such as All Bran and Special K, and kidney beans are a few of the highest iron-yielding foods per serving. Did you know 3 weet bix can provide half of your daily iron requirements? How good!
Reduce training load: during this time of the month, estrogen (sex hormone) is increased which can cause ligaments to become lax (loose). This places you at greater risk of injury, so look to temporarily dialing it down by either reducing the number of sessions and/or the intensity and load of your sessions e.g., 2-3 x light-weight based sessions plus 30-60minute walks every other day.