The impact of diet on the menstrual cycle

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We hosted an insightful Instagram live with Hannah Whitely, a Registered Nutritionist, and Matt Gardner, our Head of Nutrition at Virgin Active. Did you join us? 

They discussed the menstrual cycle, the impact diet has during the different phases, and how this affects energy levels. Some of our listeners asked interesting questions and Hannah and Matt have given us their expert opinions below. 

You can see supporting resources on this topic here and keep an eye out for a Q&A on the menopause coming soon. 

Remember, nutrition is crucial to fueling our bodies in the right way, no matter our gender, life stage or life event we are experiencing. At Virgin Active, each of our Health Clubs offers 1-2-1 Nutrition Coaching. Speak to us in Club or reach out to us here to book a free nutrition taster session. 

Is weight gain inevitable during your period? 

Weight gain during your period is super common, but it’s usually not permanent. A lot of it is water retention due to hormonal shifts, plus you might feel a bit bloated. Your body holds on to water, especially in the luteal phase, but this weight tends to disappear once your period ends. So, no need to stress too much – it’s not true weight gain! 

What phase of my monthly cycle is the best to weight train? 

The follicular phase (right after your period, up until ovulation) is your prime time for weight training! During this phase, your energy and strength tend to be at their highest thanks to rising oestrogen levels, so it’s a great time to go hard at the gym. If you're doing intense workouts, this is the time your body will likely feel the strongest.  

Can we get an example of daily meals for each phase of the monthly period? 

Absolutely! Here's a little guide for what you could eat during each phase: 

• Menstrual Phase (Days 1-5): Think of it as your "recovery mode" – iron is your bestie! 
  Breakfast: Spinach and mushroom omelette with whole-grain toast 
  Lunch: Quinoa salad with chickpeas, beets, and a citrus vinaigrette (helps with iron absorption!) 
  Dinner: Grilled salmon, sweet potato, and roasted veggies 

• Follicular Phase (Days 6-14): Your energy is on the rise. Load up on fresh, colourful foods and carbs - important now as they help to fuel the body as it prepares for ovulation. 
  Breakfast: Greek yoghurt with granola and mixed berries, chia seeds, and a drizzle of honey 
  Lunch: Chicken and avocado wrap with a side of crunchy veggies 
  Dinner: Grilled chicken with quinoa, asparagus, and pumpkin seeds 

• Ovulatory Phase (Days 14-17): Time to feel your best! Keep it light and balanced.
  Breakfast: Smoothie with banana, spinach, almond butter, and whey or plant-based protein powder or Greek Yoghurt. 
  Lunch: Noodles with pesto, cherry tomatoes, and prawns. 
  Dinner: Grilled tofu or lean meat with roasted brussel sprouts and rice 

• Luteal Phase (Days 18-28): You might crave more carbs – don’t worry, it’s normal.
  Breakfast: Oats with almond butter, banana slices, and grated dark chocolate 
  Lunch: Turkey and veggie stir-fry with brown rice 
  Dinner: Baked salmon with mashed sweet potatoes and sautéed greens 

With the negative impact on absorption of iron, how long after a meal should someone then have tea/coffee? 

Good question! To play it safe, it’s best to wait at least an hour after a meal before sipping your tea or coffee. Those drinks can mess with your body’s ability to absorb iron, and that’s especially important if you're low on iron (hello, periods!). So, have your meal, let it settle, then enjoy your cup of coffee or tea afterwards. 

Any ideas for healthy snacks during cravings? 

Oh yes, cravings during your cycle are so real! Here are a few healthy snack ideas that satisfy without the guilt: 

• Salty cravings? Try roasted chickpeas, a handful of nuts, or air-popped popcorn with a sprinkle of sea salt. 

• Sweet cravings? Dark chocolate (70% or higher), apple slices with almond butter, or yoghurt with a drizzle of honey. 

• Crunchy cravings? Veggie sticks with hummus, kale chips, or lightly salted rice cakes with avocado. 

The key is to listen to your body but balance the indulgence with something nutritious! 

Can birth control impact the nutritional needs or menstrual cycle phases? 

Yep, birth control can impact your nutritional needs. Hormonal birth control can affect things like your body's magnesium, B vitamins, and zinc levels, so it might be worth boosting those nutrients. Plus, since birth control influences your hormone cycle, it might mask some of the natural changes you’d experience with food cravings and energy levels. 

Is it okay to fast or follow intermittent fasting during certain phases?