Luteal Phase: Fitness & Nutrition Edition

Following Ovulation, typically around day 14 of your typical menstrual cycle, you will enter the Luteal Phase.  During this time you may feel a bit sluggish, especially after the increased energy from the days prior in the Follicular Phase.

During the first days of your luteal phase, your progesterone is rising, and estrogen levels dip and come back up again. Then both taper off just before your period starts.

These fluctuations mean you'll have better energy levels at the beginning of this time, and towards the end, you may feel a little tired and less inclined to exercise. Again, listen to your body and do what feels right to you.

At the beginning of the luteal phase, you may find you want to continue with your HIIT, running, dance, or spin class. But if you find that your endurance dips and you’re less inclined to push through as you did a week or two before.

If you’re feeling more of an appetite before your period, know this is completely normal. Your body is slightly less insulin sensitive and your need for calories, specifically carbohydrates, is much higher during this phase. You can choose to listen to your body’s needs and eat in a way that you feel is best or focus on increasing your calories by roughly 5-10% of what you're currently eating for your bodily needs/goals. Take the approach that serves you best. 

The increase in progesterone levels during the luteal phase boosts our appetite and cravings for comfort foods that are higher in fat and calories. If you are eating in a calorie deficit, now’s the time to consider a re-feed period or at least an increase in carbohydrates as eating too little can cause emotions to soar as the body can be more sensitive to changes in blood sugar. It’s also important to ensure that you are eating at regular intervals for blood sugar balance, every 3 - 4 hours, to avoid a case of the "hangries".

It's good to be mindful that women who suffer from Premenstrual Dysphoric Disorder (PMDD) are more likely to crave high-fat and sweet foods during the luteal phase. PMDD causes severe irritability, depression, and other symptoms, especially during this phase.

Foods rich in B Vitamins, Calcium, Magnesium, and Fibre can assist in curbing cravings and reducing bloating.

Magnesium-rich foods will also aid in fighting fatigue, increasing libido, and help to support PMS-associated water retention and menstrual pain.

Sulforaphane-rich foods such as kale and broccoli can help to support the detoxification processes including the removal of excess oestrogen, which peaks mid-luteal phase.

Vitamin C from dark leafy greens, citrus fruits, and parsley can help the production of cortisol, which influences our stress response.

Spirulina, also known as marine algae, is a great addition to smoothies and can promote hormonal balance. Leafy greens, quinoa, and buckwheat are all foods that will produce serotonin. By eating foods rich in amino acids such as turkey or pumpkin seeds, you’ll help offset the decline in serotonin production and hopefully curb the cravings for carbs all of the time.

Focus on eating healthy nutrient-dense foods, and avoid foods that may trigger discomfort or cramps such as caffeine, alcohol, carbonated drinks, artificial sweeteners, red meat, dairy, and added salt.

Here is a pre-made shopping list below for the luteal phase filled with a collection of foods that are rich in the above-mentioned vitamins and minerals. This list includes starchy veg (such as sweet potatoes - I personally love Japanese Sweet Potatoes, pumpkin, and parsnip), brown rice, protein options, and of course a little treat of dark chocolate (to help fight fatigue, duh).

• Sweet potatoes
• Squash 
• Pumpkin 
• Parsnip 
• Dark leafy greens (including kale and spinach)
• Broccoli
• Cauliflower
• Cucumber
• Citrus fruits
• Berries
• Parsley
• Quinoa 
• Buckwheat 
• Brown Rice 
• Millet 
• Pumpkin Seeds
• Sesame seeds 
• Chickpeas 
• Navy beans
• Tofu
• Grass-fed beef 
• Organic turkey 
• Organic chicken
• Fish
• Seafood
• Dark chocolate 
• Peppermint tea
• Caffeine-free herbal tea
• Turmeric latte blend
• Spirulina

Remember, rather than focusing on a singular type of training or diet, it is important to work with your unique menstrual cycle and your body to get the best results.