Quick physiology primer
Hormone levels — estrogen, progesterone, LH and FSH — rise and fall across the cycle and influence metabolism, substrate use and appetite. A typical cycle averages 28 days (range ~21–45), split broadly into follicular (roughly days 1–14) and luteal (roughly days 15–28) phases. Knowing where you are allows smarter fueling choices.
Calories & appetite: expect variation
Resting energy expenditure tends to increase in the luteal phase — studies and reviews report increases in the range of approximately 2–11.5% — which can make athletes feel hungrier in the second half of their cycle. Plan for slightly higher energy intake or nutrient-dense snacks rather than fighting increased hunger with restrictive approaches.
Macros by phase
Follicular phase (including menstruation & early follicular): Some people tolerate higher intensity training better during the follicular phase; prioritize carbohydrates around heavy sessions to support glycogen and performance. Luteal phase: small increases in appetite and metabolic rate make balanced, frequent meals with adequate carbs and protein important; fat intake supports hormonal function and satiety.
Practical strategies for training days
Pre-session: when training falls in your follicular phase, a normal carbohydrate-forward snack 30–90 minutes before may be ideal. During the luteal phase, monitor GI tolerance — some athletes notice more GI symptoms — and choose easily digestible carbs if needed. Post-session: prioritize carbs + protein to refill glycogen and start repair regardless of phase, and lean toward slightly higher calories during the luteal phase if you’re feeling depleted.
Micronutrients and recovery
Across all phases prioritize iron (menstruation increases losses), calcium and vitamin D for bone health, and general micronutrient density via whole foods. Track symptoms, sleep and recovery — and tailor intake dynamically rather than rigidly following a fixed plan.
Hormonal cycles matter for training and hunger — they’re not excuses, but data. Use cycle-aware fueling to protect performance and recovery: match carbs to intensity, add small calorie buffers during the luteal phase, and prioritize protein and micronutrients year-round.
