How to Navigate Your Period: Nutrition, Rest, and Calories During Menstruation

How to Navigate Your Period: Nutrition, Rest, and Calories During Menstruation

Let’s talk about something that affects all of us women: our periods. The menstrual cycle can have a significant impact on how we feel, how we train, and what we eat. Understanding how to fuel your body properly and knowing when to rest can help you stay on track with your fitness goals, even when your body is going through its monthly changes. In this blog, we’ll dive into how to manage eating during your period, rest days, and calorie needs to support your body and optimise your health.

 

Do You Need More Calories on Your Period?

One of the most common questions women ask is, “Do you need more calories on your period?” The short answer is yes—especially in the days leading up to menstruation. Your body goes through a lot during your cycle, particularly during the luteal phase (the week before your period), when your metabolism naturally increases.

You might notice a bigger appetite before your period, and that’s completely normal. In fact, studies show that women can burn up to 200-300 extra calories per day during this time. So, if you’re feeling hungrier, it’s your body’s way of asking for more fuel to get through this phase.

 

Can You Eat More Without Gaining Weight?

The good news? You can eat more on your period without gaining weight, as long as you’re mindful about what you’re consuming. Instead of reaching for sugary snacks, focus on high-energy foods like:

Complex carbohydrates: Think oats, sweet potatoes, and whole grains.

Healthy fats: Avocados, nuts, seeds, and nut butters.

Lean proteins: Chicken, fish, and plant-based protein sources.

These foods will help stabilise your blood sugar levels and keep you feeling satisfied without the rollercoaster of energy crashes.

 

Foods to Eat During Your Period

During menstruation, your body loses iron, which can leave you feeling tired or weak. It’s essential to eat foods rich in iron, such as spinach, lean meats, and beans, to replenish your levels. Pair these with vitamin C-rich foods like oranges or strawberries to help with absorption.

Here are some go-to food ideas to support you during your period:

Iron-rich foods: Spinach, kale, lean red meat, lentils, quinoa.

Magnesium: Dark chocolate, bananas, and leafy greens help reduce cramps and improve mood.

Omega-3 fats: Salmon, chia seeds, and flaxseeds to reduce inflammation and discomfort.

Hydrating foods: Cucumber, watermelon, and herbal teas to fight bloating and keep you hydrated.

 

Managing Cravings

It’s no secret that cravings tend to kick in hard around your period. Your body might be screaming for chocolate or salty snacks, and while it’s okay to indulge in moderation, balancing these cravings with nutrient-dense choices is key. Try making healthier versions of your favourite comfort foods, like:

Dark chocolate (70% or higher) for a mood boost and a magnesium hit.

Homemade energy balls with oats, peanut butter, and cacao.

Baked sweet potato fries for a salty, satisfying snack.

 

Rest and Training During Your Period

Your energy levels fluctuate throughout your cycle, which means it’s okay to take it easy during certain phases. The menstrual phase (the week of your period) is an ideal time to focus on rest and recovery. While some women feel energetic enough to keep training, others might need to scale it back—and both are okay!

 

Here are some tips for managing your workouts during your period:

Listen to your body: If you feel fatigued, consider swapping intense cardio or heavy weightlifting for lighter exercises like walking, stretching, or beginner Pilates.

Rest days are important: Your body is working hard internally, so give yourself permission to take a day or two off from exercise if needed.

Low-impact workouts: Yoga, swimming, or cycling can be gentler options that keep you moving without putting too much strain on your body.

 

Adjusting Calories Based on Activity

If you’re taking it easy during your period, you may wonder if you should adjust your calorie intake. In general, if your energy output is lower, you might naturally feel less hungry, and that’s your cue to eat accordingly. However, don’t restrict yourself unnecessarily—honour your body’s hunger cues, and remember that resting doesn’t mean your body isn’t working hard.

If you’re still training, especially if you’re doing intense workouts like glute workouts, strength training, or cardio, you’ll need those extra calories to fuel recovery. During your period, focus on nutrient-dense foods that support your body’s repair and energy needs.

Key Micronutrients to Support Your Cycle

Beyond calories and macronutrients, certain micronutrients can make a big difference in how you feel during your cycle. These include:

Iron: Helps combat fatigue and replenishes blood loss.

Magnesium: Reduces cramps and improves sleep quality.

Vitamin B6: Supports mood and reduces bloating.

Omega-3s: Helps reduce inflammation and menstrual pain.

 

Final Thoughts: Honour Your Body During Your Period

Your menstrual cycle is a time to be gentle with yourself—both mentally and physically. Eating a bit more during your period isn’t something to feel guilty about, especially when you’re choosing nutrient-rich foods that support your body’s needs. Likewise, allowing yourself to rest or take a break from intense workouts can do wonders for your recovery and overall well-being.

At The Bod, we believe in empowering women to listen to their bodies and embrace the natural ebbs and flows of life. Whether you’re pushing through your period with lighter workouts or simply adjusting your nutrition, remember that self-care is the most important part of your fitness journey.


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