How women can optimize their nutritional and exercise program by designing them in accordance with their menstrual cycle? In this article we will discuss:
- The menstrual cycle phases
- The Estrogen and Progesterone hormones
- My personal experience and results in the last 3 months
I learned about this “new” method of eating and training a few months ago, as part of the course for natural bodybuilding at Bayesianbodybuilding.com, I found it extremely interesting and logical.
There are a number of studies on how basing workouts around the menstrual cycle affects strength, muscle growth and fat reduction. In addition, my experience in the recent months has also helped me find a way to cope with my monthly sugar cravings and unpleasant bloating.
In my previous article, “Accept your monthly rhythm – only for women,” I mentioned the menstrual cycle phases, and I will now look at them in more detail. Here, I would like to note that the menstrual cycle starts on the first day of the menstrual period (referred to as day 1) and ends the day before the next period begins. While the length of the menstrual cycle is often 28 days, it can vary between women and from one cycle to the next. It is common for women to experience cycles that last anywhere from 22 to 33 days. Cycles longer than six weeks are considered unusual and should be discussed with a gynaecologist.
As the length of the monthly cycle is strictly individual, there is no “one size fits all” kind of advice. If you want to optimize your training and diet regimen, you must be aware of your body and the different phases occurring during your cycle. I believe that more women will pay attention to their bodies after reading this article.