There’s a lot of buzz right now about syncing your workouts and nutrition to your menstrual cycle. Some swear by training harder in the first half, pulling back in the second, or eating more carbs in the luteal phase. But what does the actual evidence say?
Let’s unpack it.
The Theory
The idea behind cycle syncing is based on the natural hormonal fluctuations that occur throughout the menstrual cycle — primarily oestrogen and progesterone. These hormones can influence things like energy levels, appetite, recovery, and even how your body uses fuel during exercise.
The theory goes something like this:
- Follicular phase (first half of your cycle, from menstruation to ovulation): Oestrogen is rising, and you’re likely to feel stronger, more energetic, and possibly recover more efficiently.
- Luteal phase (second half, from ovulation to your next period): Progesterone increases, and some people experience higher body temps, reduced exercise tolerance, increased cravings, or greater fatigue.
It sounds logical. Hormones are powerful, after all. But does that mean everyone should be adjusting their food and training throughout the month?
What the Research Says
This is where things get murky.
We do have some research showing that hormone fluctuations across the menstrual cycle can impact things like strength, endurance, metabolism, and appetite. But — and this is a big but — the effects vary significantly between individuals.
In fact, a 2020 review published in Sports Medicine found that while hormonal changes can influence performance, the evidence is inconsistent and the average effect is likely small. Some people might feel stronger in the follicular phase. Others won’t notice a difference at all. Some might feel fine training hard all month long, while others benefit from backing off during the luteal phase. There’s no universal pattern.
When it comes to nutrition, there’s limited data suggesting a slight increase in resting energy expenditure during the luteal phase (around 100–300 extra calories per day). People might also notice increased cravings or hunger — again, highly individual. That doesn’t mean you need to eat more — but it can be helpful to normalise that experience and honour your hunger if it shows up.
So… Should You Change Things?
Maybe. But maybe not.
The most helpful approach? Track how you feel, rather than trying to force a generic protocol based on where you should be in your cycle.
Ask yourself:
- Do you feel stronger or more energised during certain phases?
- Do you notice changes in hunger, mood, or motivation?
- Do you benefit from extra rest or lighter sessions before your period?
If so, you can absolutely adjust your training and nutrition accordingly. That’s not weakness — that’s smart, individualised planning.
But if your energy and performance are fairly consistent across your cycle? There’s no need to fix what isn’t broken.
The Bottom Line
There’s no one-size-fits-all approach when it comes to training and eating around your cycle. While hormone fluctuations can influence how you feel, the impact is highly individual — and the current research doesn’t support rigid rules or universal recommendations.
Instead of following a templated “cycle-syncing” plan, tune into your own patterns. Let your lived experience guide you more than your calendar.
And as always — flexibility, not perfection, is where the magic happens.
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