Fuel Each Phase

Hey Just Tri Tribe!

Properly fueling and hydrating before, during, and after exercise is essential to getting the most out of your training and recovery. Optimizing your training and recovery will increase your training capacity and performance potential. Eating the right amount of carbohydrates, proteins and fats will provide your body and mind with the energy and building blocks it needs to adapt, repair, and perform.

Did you know?

...that our body's energy use is due to body composition (i.e. amount of muscle and fat), hormones, diet, and activity levels?

...that our female sex hormones (i.e. estrogen and progesterone) influence metabolism of carbohydrate and fat used for energy production?

...that our body's storage capacity for carbohydrates is limited? And women naturally store less compared to men (because of our total muscle mass)?

...that carbohydrates are the best fuel source for higher intensity activities?

...energy availability during exercise is key in enhancing physical and mental performance?

Naturally cycling females, those not taking oral contraceptives aka birth control pills, have circulating levels of hormones as they progress through the phases of their menstrual cycle (i.e. menstrual, follicular, ovulation, and luteal). Research has shown that these hormonal changes can impact aspects of energy metabolism at rest and in response to exercise at different times within the cycle. This is why you must work with your body needs, not against it.

How To Support Each Phase (What to Eat)

Think of your fueling strategies from both a short-term and long-term perspective. Short-term is your daily fueling and long-term is about laying a solid foundation for each subsequent phase.

Menstrual Phase (Days ~1-6):

During your period, you're losing blood as you shed the lining of your uterus. Your hormone levels are at their lowest levels during menstruation too. It's a great time to consume on nutrient-dense (high in iron), anti-inflammatory, and restorative foods. Also, increasing your protein and healthy fat intake will support hormone and muscle protein synthesis needed during this and the follicular phases.

Macronutrient Priorities: equal

Breakfast - oatmeal or buckwheat, berries, chia, hemp and pumpkin seeds, flaxseeds, eggs and bacon

Snacks - grapes, pretzels, watermelon, oranges, almond/oat milk and protein powders

Lunch/Dinner - pork, duck, shellfish, sardines and catfish, spinach* and leafy green vegetables*, mushrooms, beets, black and kidney beans, wild rice, avocados, and olive oil

Other - Chamomile tea, iron and zinc supplements (consult a registered dietitian or doctor before taking supplements)

Follicular Phase (Days ~7-14):

During this phase, your body is actively developing follicles that will turn into eggs. Estrogen levels are increasing so your body is more adaptable to higher intensity workouts and increases in physical load. It is important to eat foods that will metabolize estrogen and support your training gains and recovery. Focus on keeping your plate full of fresh, vibrant, light foods to support your increased carbohydrate needs.

Macronutrient Priorities: increase carbohydrates and protein

Breakfast - wheat or rye toast, whole grain pancakes, cashew butter, oatmeal, chia, hemp and pumpkin seeds, flaxseeds, plums, oranges, and eggs

Snacks - Brazil and cashew nuts, pretzels, crackers, olives, pickles, oranges*, pomegranate, almond/oat milk and protein powders, and grapefruit*

Lunch/Dinner - chicken, trout, soft-shell crab, whole grain pasta, artichoke, broccoli, carrots, romaine lettuce*, parsley, peas, string beans*, zucchini*, avocado, green lentils, lima beans and sauerkraut

Other - vinegar, lemon, lime

Ovulation Phase (Days ~15-16):

This is when estrogen concentrations are highest and an egg is released from an ovary. You will also have higher energy levels and feel your strongest during this time of the cycle. Incorporate foods with anti-inflammatory properties and support liver function.

Macronutrient Priorities: increase carbohydrates and protein

Breakfast - breakfast burrito (with corn tortilla), corn muffins, chia, hemp and pumpkin seeds, flaxseeds, and whole grain toast with almond butter

Snacks - popcorn, apricots, cantaloupe, figs, coconut, raspberries, strawberries, almonds, pecans, pistachios, and almond/oat milk and protein powders 

Lunch/Dinner - lamb, salmon, shrimp, tuna, quinoa, red lentil, asparagus*, bell peppers*, brussel sprouts*, eggplant*, okra*, scallions, spinach*, tomatoes, and corn

Other - dark chocolate, turmeric

Luteal Phase (Days ~17-28):

During the luteal phase, also known as the high hormone phase, estrogen and progesterone levels are elevated and your body is more resistant to using carbohydrates as fuel. Your metabolism at rest is higher during this time too. So it is important to consume enough calories in order to prevent food cravings and energy dips. To support your body, moods, and your workouts throughout the high hormone phase, eat nutrient-dense foods that will increase serotonin and dopamine, and B vitamins, calcium, fiber, and magnesium.

Macronutrient Priorities: increase complex carbohydrates and protein

Breakfast - oatmeal, chia, sunflower and sesame seeds, dates, raisins, banana and sunflower seed butter

Snacks - rice cakes, pineapple, apples, peaches, pears, mango, pine nuts and walnuts

Lunch/Dinner - beef, turkey, cod, flounder, halibut, brown rice, cabbage*, cauliflower*, celery*, cucumber*, leeks*, spinach*, onion*, parsnips*, pumpkin*, squash*, radishes*, sweet potatoes, chickpeas (hummus), and great northern beans

Other - garlic, ginger, mint, peppermint, Spirulina, magnesium supplement

*Avoid consuming anything high in fiber within 3 hours of training

In Summary: Your body is primed to use carbohydrates as fuel during the follicular and ovulation phases. As you move into the luteal phase, your body shifts to utilizing fat is the primary fuel source and makes it harder for the cells to access energy from carbohydrates - which can make working out at higher intensities more difficult when not properly fueled.

Planning out your meals and snacks for every workout, across each phase can lead to increased performance gains throughout your cycle. Now you know what to eat. Read my previous blog post "Unlock Your Performance Nutrition" to refresh yourself on how much and when to eat. Questions? Email me at [email protected].

Remember, high performance nutrition is within your control. Take advantage of it!!

Thank you for taking the time to read my blog!

Have a great week, get some movement in, and as always, Just Tri!!

Yours in Sport,

Lindsay

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