Cycle Syncing Workouts and What Food to Eat During Menstruation 

With menstruation comes hormonal changes, which can influence your energy levels, body comfort, and mood – as well as the food you eat (or want to eat). Cycle syncing has become popular for anyone who experiences menstruation and wants to boost their performance and wellbeing.  

Below, you’ll learn what cycle syncing is, what cycle syncing workouts are, and what the recommended foods to eat are – with examples – at each stage of menstruation. 

What is cycle syncing? 

Cycle syncing is a fitness and lifestyle practice where you align your exercise sessions and diet with the different phases of your menstrual cycle. In general, it’s recommended1 to work with your body’s natural changes in hormones, energy and comfort: for example, to schedule higher intensity FS8 workouts when you’re feeling energized, and light stress relieving exercises when you’re tired.  

What is the menstrual cycle? 

The menstrual cycle is a natural process that occurs in many women’s bodies to prepare for a possible pregnancy. It usually lasts around 28 days, but can vary in duration. During your menstrual cycle, your hormones fluctuate – mostly your estrogen and progesterone levels² – which in turn can influence your mood and energy. There are four phases in the menstrual cycle: 

• Menstruation phase 
• Follicular phase 
• Ovulation phase 
• Luteal phase 

Menstruation phase (days 3 to 7) 

Commonly known as “getting your period”, the first phase of the menstrual cycle is when you shed your uterine lining.  

During this phase your estrogen and progesterone levels drop, and it’s normal to get cramps, breast tenderness, headaches and bloating – as well as feel stressed or irritable. 

Follicular phase (days 8 to 13) 

During the second phase, new eggs grow and mature in your ovaries. To stimulate that growth, your hormone levels rise.  

Here, you should notice a boost in your energy, mood and motivation. Any bloating you’ve been experiencing should go down as well 

Ovulation phase (days 14 to 15) 

This is when your ovaries release an egg, making it available for fertilization. 

Your hormones peak at this stage, so you should notice a continued boost in energy, strength and focus. However, you may feel some cramping in your lower abdomen. 

Luteal phase (days 16 to 28) 

During this final phase, your body prepares for a possible pregnancy. If you’re not pregnant, it will prepare for the cycle to restart. 

During this phase your progesterone levels increase, which can make you calm and sleepy, but also easily fatigued; while a decrease in estrogen can lower your mood and make you feel emotionally sensitive. You may also experience headaches, bloating, cramping, breast tenderness and some digestive issues. 

Cycle syncing workouts for each phase 

By adjusting your workouts to match the phases of your menstrual cycle, you can optimize your performance, recovery and wellbeing. Whether your fitness goals involve toning your body or overcoming anxiety at the gym, cycle syncing can help you achieve them.  

Now, read on to explore the ideal cycle syncing exercise for each phase of the menstrual cycle. 

Exercise during the menstrual phase 

When your energy is low, and you may be experiencing body discomfort, it’s best to keep exercise light and low impact.  

During the menstrual phase, we recommend focusing on gentle movements, such as yoga for back pain. To begin your cycle syncing workout plan, soft and controlled yoga or Pilates can help alleviate cramping or bloating. However, if holding or repeating movements feels like too much, walking also works well.  

Exercise during the follicular phase 

As your energy rises, so do your strength and stamina. The follicular phase is a fantastic time to enjoy the benefits of reformer pilates, and perform dynamic cycle syncing exercises that burn those calories.  

During this time, opt for high-intensity resistance, interval or cardio workouts. At FS8, this would be our Blast, Remix and Flex classes. 

Exercise during the ovulation phase 

With your estrogen peaking, you’ll notice a boost in your physical power. This makes the ovulation phase another excellent opportunity to enjoy high-intensity workouts.  

However, if you have any cramping, you may want to avoid pushing too hard when learning how to build your core muscles with strength exercises. Instead, it may be better to focus on leg-centric cycle syncing workouts, where you’ll get the most out of the elevated endurance you might experience during this phase. This could be the yoga movements in an FS8 Restore class, brisk walking, cycling or swimming. 

Exercise during the luteal phase 

Remember, you’re more likely to feel fatigue during your luteal phase – so there’s no need to push through the tiredness. Learning how to cycle sync means matching your output with how you’re feeling, so, during the luteal phase, look to moderate or restorative forms of exercise, such as an FS8 ReformX or Restore workout. 

If the cramps or headaches are coming on strong, try relaxing vagal toning exercises such as meditation or diaphragmatic breathing.  

Cycle syncing food and diet 

By optimizing your diet to align with phases of your menstrual cycle, you can elevate your wellbeing and overall health. A cycle syncing diet involves giving your body what it needs – and what it craves – in moderation. 

Below, explore which foods to include in each phase of your menstrual cycle, recommended by our F45 Registered Dietitian Ashleigh Kidd: 

What to eat during the menstrual phase 

During the menstrual phase, your body undergoes hormonal shifts and blood loss, so focusing on certain nutrients can help alleviate symptoms and support overall well-being³.  

Key nutritional focus: 

• Iron: i.e. lean beef, leafy green vegetables like spinach & kale, and lentils, beans & quinoa. 

• • To enhance iron absorption, pair these foods with vitamin C sources like:  

• • • Citrus fruits (oranges, grapefruits) 

• • • Bell peppers 

• • • Berries⁴ 

• Omega-3 fatty acids: i.e. fatty fish (salmon, tuna), flax seeds, & walnuts.⁵ 

• Hydration: Drink plenty of water and consider incorporating hydrating fruits and vegetables like watermelon and cucumber. 

• Fiber: i.e. whole grains, fruits, and vegetables.  

Other foods to consider: 

• Dark chocolate:  

• • A good source of iron and magnesium, which can help with muscle relaxation and mood. 

• Ginger:  

• • May help reduce nausea and has anti-inflammatory properties. 

• Nuts and seeds:  

• • Provide healthy fats, protein, and magnesium. 

• Quinoa:  

• • A good source of iron, protein, and magnesium. 

 What to eat during the follicular phase 

Here, you should eat cycle-syncing food to match your newfound energy and strength. If you’re wondering why your muscles are sore after a workout, it’s because they’re growing – so make sure to get some protein in during this stage to help with recovery. 

Key nutritional goals: 

• Supporting estrogen balance 

• Providing sustained energy 

• Supporting follicle development 

Foods to emphasize: 

• Cruciferous vegetables: i.e. broccoli, cauliflower, kale, and Brussels sprouts.    

• Healthy fats: i.e. avocados, nuts, seeds, and olive oil. 

• Lean proteins: Chicken, fish, and legumes.    

• Complex carbohydrates: i.e. whole grains, sweet potatoes, and quinoa.⁶   

• Fruits and vegetables  

• Foods containing zinc and selenium i.e. nuts, seeds, and seafood.    

• Vitamin D: i.e. fatty fish, egg yolks, and fortified foods.⁷ 

What to eat during the ovulation phase 

When your energy is at its peak, you’ll need a cycle-syncing diet that supports high-intensity performance. If you are exercising more during this time – whether that’s for longer or at a greater intensity – we recommend eating plenty of immunity-boosting food to help with your overall recovery.  

Key nutritional goals: 

• Supporting healthy estrogen levels 

• Providing energy 

• Supporting egg health 

During your ovulation phase, aim to include these foods in your diet: 

• Antioxidant-rich foods: i.e. berries, leafy greens, and colorful vegetables.    

• Healthy fats: i.e. avocados, nuts, seeds, and olive oil. 

• Lean proteins: i.e. chicken, turkey, fish, and legumes. 

• Complex carbohydrates: i.e. whole grains, sweet potatoes, and quinoa.     

• Foods rich in folate: i.e. Leafy greens, legumes, and fortified grains.  

• Omega-3 fatty acids: i.e. fatty fish (salmon), flax seeds, walnuts.    

What to eat during the luteal phase 

The luteal phase, following ovulation, is marked by rising progesterone levels. This hormonal shift can bring about various physical and emotional changes, making dietary choices important for managing potential symptoms like mood changes, cravings, and bloating. 

Key nutritional goals: 

• Stabilizing blood sugar⁸ 

• Supporting progesterone production 

• Managing PMS symptoms 

Foods to emphasize: 

• Complex carbohydrates: i.e. whole grains, sweet potatoes, and quinoa.     

• Foods rich in magnesium: i.e. leafy greens, nuts, seeds, and dark chocolate.    

• Foods rich in vitamin B6: i.e. chickpeas, salmon, and bananas.    

• Calcium-rich foods: i.e. dairy products, leafy greens, and fortified plant-based milks.    

• Healthy fats: i.e. avocados, nuts, seeds, and olive oil. 

• Fiber-rich foods: i.e. legumes, whole grains, fruits and vegetables.⁹

Cycle syncing food and diet: important considerations 

A balanced diet throughout your menstrual cycle is essential for overall health. So, when weighing up what to eat at each stage of your cycle, it’s vital to note that individual needs vary, so be sure to pay attention to how your body responds to different foods. If you have very severe symptoms, it’s always best to consult with a medical professional. 

Cycle syncing tips 

By aligning your exercise and diet with your body, cycle syncing workouts and food will enhance your physical performance, reduce discomfort, and nurture your wellbeing.  

Here are some helpful tips to maximize the benefits of cycle syncing.  

Track your mood 

You may already be doing this before you started cycle syncing, but monitoring your mood helps you recognize patterns in your energy, mood or discomfort. If you know you’re about to feel more anxious or stressed, it’s time to tap into the benefits of exercise on mental health. Knowing what to expect can help you become more specific in your cycle syncing – and, more generally, it’s reassuring to know that how you’re feeling is normal! 

Foods to moderate during your menstrual cycle 

Above we’ve listed a variety of healthy PMS friendly foods to eat during your menstrual cycle. However, if you’re still a little unsure about what not to eat, here are examples of cycle syncing food we recommend limiting: 

• Ultra- processed foods: 

• • These foods can exacerbate bloating and mood changes. 

• Excessive salt: 

• • Salt can lead to water retention and bloating.    

• Excessive caffeine and alcohol: 

• • These can worsen mood changes and disrupt sleep. 

• Foods high in added sugar: 

• • These can cause blood sugar spikes and crashes, causing abrupt mood changes and fatigue. 

Don’t push through exercise pain or aches 

Pain isn’t necessarily gain – especially when navigating period cramps and other body discomfort during cycle syncing workouts. By pushing through, you may experience burnout and put yourself at risk of injury. 

If an exercise doesn’t feel good, don’t do it. Instead, opt for lighter activities. If no movements feel comfortable, that’s okay – exercise on another day when your symptoms have passed or feel more manageable. 

Cycle sync with a friend 

Sharing your cycle syncing journey with a friend is a great way to increase your motivation and accountability – and you can support each other during the more challenging phases.  

It doesn’t have to be just one friend, either – and there are many benefits of group fitness training. Being a part of fitness community like FS8 can make exercise more fun and valuable. Many members share their tips with each other, and it’s a great way to discover new meal and recovery ideas. 

Cycle syncing is about tuning into your body’s natural rhythms – and, once you’ve successfully optimized one complete cycle, smashing your workout goals becomes easy. To get started, explore FS8’s variety of pilates exercise for beginners. 

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Sources:

1 https://pmc.ncbi.nlm.nih.gov/articles/PMC7497427/ 

2 https://www.ncbi.nlm.nih.gov/books/NBK279054/ 

3 https://pubmed.ncbi.nlm.nih.gov/1957820/ 

4 https://cdn.who.int/media/docs/default-source/2021-dha-docs/ida_assessment_prevention_control.pdf 

5 https://onlinelibrary.wiley.com/doi/full/10.1111/1747-0080.12835 

6 https://medlineplus.gov/ency/imagepages/19529.htm 

7 https://health.clevelandclinic.org/nutrition-and-exercise-throughout-your-menstrual-cycle 

8 https://hsph.harvard.edu/news/studying-the-link-between-the-menstrual-cycle-and-blood-sugar/ 

9https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/diagnosis-treatment/drc-20376787