Your menstrual cycle: an overview

Cycle Nutrition
Overview Mood Exercise
Day More Avoid
• Healthy proteins Grilled form.
• Magnesium: Leafy greens, seeds nuts.
• Reduce caffeine
• Less Hungry • Vitamin B6: Red meat, turkey, bananas, Take it easy:
• Progesterone • Dramatically reduce inflam-
1-4 and Estrogen low
• Weaker
• Relaxing and quality sleep
chickpeas, potatoes.
• Zinc: Animal protein
matory foods such as: dairy,
• Gentle exercise
Follicular Phase

(Period) • Carbs main

source of energy
• Moment for evaluation • Selenium: seafood, organs, brazil nuts
gluten, alcohol, Sugar and
fermented foods
• Body weight
• Combro PMS: Magnesium, B6 and Zinc • Omega 3: blue fish, flaxseeds, chia exercise, yoga
• Refined carbs
seeds
• Ginger tea
• Rise Estrogen
Stronger:
• More pain • Focus on Protein sources B12
• Low appetite
tolerance, easy • Increase carbs
• Increase of energy • Time for hard ex-
5-13 recovery. Lower
• You start eeling upbeat
• Probiotics
ercise, lifing heavy
metabolism. • Calcium: beans, cabbagge, crucifer-
• Moment for creativity weights
• Carbs main rous vegetables, greens, almonds.
source of energy

The strongest:
Ovulation

• Low appetite
• Focus on Protein sources B12
• Estrogen reach- • Most attractive, social and energised
14-16 es its peak • Moment for taking risks. • More communi-
• Zinc: fish, figs whole grains. • HIIT
• Raw veggetables • 1RM and records
cative and magnetic
• Danger of injury

• Very important to eat healthier

• Estrogens de-
• Progesterone goes down. • Magnesium: leafy greens, nuts, seeds More cardio and
creases.
• Energy decreases • Omega 3 volume
• Progesterone • Reduce inflammatory foods
• PMS? Mood swings, Skin breakouts • Healthy carbs, slighly decrease: potato
rises such as alcohol, dairy, sugar
17-22 • Burning fat
• Slightly increase of hunger. and roots.
and gluten
• Strength training:
• Moment for projects and getting things • Dark chocolate More reps 10-12
• Higher metab- • Reduce processed food
done • Iodine for breast soreness: seafood, with less weight
olism
• Combro PMS: Magnesium, B6 and Zinc grassfed butter and seaweed • More cardio
Lutheal Phase

• Healthier
• Estrogen rises • Magnesium: Leafy greens, seeds nuts. • Caffeine (to avoid breast
• PMS?, energy drops, lethargic, worse
day 22 and then • Vitamin B6: Red meat, turkey, bananas, soreness)
sleep, constipation? Low mood, irritability Slow down:
drops, and pro- chickpeas. • Processed food and meat
• Relaxing and quality sleep
gesterone drops • Zinc: Animal protein • Dramatically reduce inflam-
• Higher appetite. Diet break • Cut weights
23-28 • Fat is the main
• Liquid retention
• Omega 3: blue fish, flaxseeds, chia matory foods such as: dairy,
back. 50%
source of energy. seeds gluten, alcohol, Sugar and
• Moment for projects and getting things • More cardio
• Less tolerant to • Rich fibber foods fermented foods
done
carbs • Dark Chocolate. Bananas, Nuts • Decrease carbs, and no
• Combro PMS: Magnesium, B6 and Zinc
• More water refined carbs