The menstrual cycle isn’t a disruption to your training—it’s a built-in performance blueprint. By understanding each phase and adjusting your workouts and nutrition accordingly, you can support recovery, boost energy, and work with your hormones instead of against them.

Here’s how to approach each phase with intention—and which True Nutrition supplements can help you stay supported.

Menstrual Phase (Days 1-5): The Reset 

What’s happening:
Hormones (estrogen and progesterone) are at their lowest. Energy may dip, and cramps or fatigue are common.

Training Focus:
Think restorative movement—light strength, walking, yoga, or low-intensity cardio. Take the pressure off.

Supportive Supplements:

• Grass-Fed Beef Collagen: Helps with joint comfort and tissue support, especially during crampy, inflamed days. (Explore all collagen options here.)
• Zinc-Mag: Supports hormone rebalancing, sleep quality, and recovery while your body resets.
• L-Glycine: Calms the nervous system and supports better sleep and blood sugar regulation.

Fuel Up: 

• Focus on iron-rich foods (ie. leafy greens, beets, legumes, red meat) to replenish blood loss. 
• Include anti-inflammatory omega-3s (think: salmon or chia seeds) to help ease cramps and bloating

Follicular Phase (Days 6-13): The Build

What’s happening:
Estrogen is rising, energy increases, mood lifts, and your body is primed to handle intensity.

Training Focus:
This is your strength-building sweet spot. It's a great time to PR, hit compound lifts, and lean into harder training blocks.

Supportive Supplements:

• Whey Protein Isolate (or Pea Protein): Supports muscle protein synthesis when training volume increases.
• Creatine Monohydrate: Great for boosting power output, recovery, and even cognitive sharpness as intensity ramps up.
• Vitamin D3: Supports estrogen metabolism and immune balance during peak training periods.
• B-Complex vitamins to support energy and metabolism.

Fuel Up: 

• Focus on complex carbs and lean proteins to fuel your workouts. 
• Emphasis on healthy hydration—it's easier during this phase, but still important.

Ovulation (Days 14-16): The Peak

What’s happening:
Estrogen peaks, testosterone spikes, and strength and coordination often feel sharp, but inflammation and injury risk may be slightly elevated.

Training Focus:
Go hard, but stay smart—heavy lifts, HIIT, and endurance are all well-supported here.

Supportive Supplements:

• EAA Plus: Replenishes aminos and electrolytes for recovery and hydration support.
• Omega-3 Fish Oil: Helps manage inflammation and joint stress during intense sessions.
• Creatine Monohydrate: Still key here for both physical output and brain clarity.

Fuel Up: 
Keep your meals balanced with a focus on antioxidants, like Vitamins C & E. 

Luteal Phase (Days 17-28): The Wind Down

What’s happening:
Progesterone rises, energy may dip, and PMS symptoms can show up. You might feel slower, sleepier, or hungrier.

Training Focus:
Deload weeks, moderate strength, and more mobility or recovery-focused movement work well here.

Supportive Supplements:

• Sleep Support Capsules & L-Glycine: Helps promote deep, restful sleep during a time when it’s naturally disrupted.
• Pea Protein or Daily Dose (vegan blend): Easier-to-digest options when GI symptoms or cravings increase. Not into plant-based proteins? Opt for Egg White instead. 
• MD’s Glucose Disposal Agent: Supports blood sugar balance and carb sensitivity during PMS.
• Calcium and Vitamin D3 to support mood and reduce PMS symptoms—adaptogens like Ashwagandha to manage stress. 

Fuel Up: 

• Increase protein intake to support muscle maintenance
• Consume complex carbs to manage cravings and energy dips 
• Stay hydrated—the body retains more water during this phase. 

While these general guidelines can be helpful, it’s essential to remember that individual experiences vary. Factors like hormonal contraceptive use, underlying health conditions, and personal preferences play significant roles. Listening to your body and adjusting your training and nutrition accordingly is essential.

After all, understanding your cycle means you can train smarter, not harder. Recovery, resilience, and progress all improve when your supplements work with your hormones—not against them.

References: 

Oosthuyse T, Bosch AN. The Effect of the Menstrual Cycle on Exercise Metabolism: Implications for Exercise Performance in Eumenorrheic Women. Sports Med. 2010;40(3):207–227. https://pubmed.ncbi.nlm.nih.gov/33120948

Jacobs EG, et al. Impact of Menstrual Cycle Phase on Cognitive Function. Neuropsychologia. 2022;168:108167. https://pubmed.ncbi.nlm.nih.gov/35394865