For years, training and nutrition programs were designed based on the average male body: 80 kilos, stable hormones and linear metabolism.
But the female body doesn't work that way.
Throughout a menstrual cycle, hormones—estrogen and progesterone—radically change the way your body gets energy, rebuilds muscle, and manages stress .
Understanding this not only improves performance, but also prevents injuries, exhaustion, and frustration.
Follicular phase (Day 1–14): rising energy
What happens:
From menstruation until ovulation, estrogen begins to rise while progesterone remains low.
This promotes insulin sensitivity, muscle recovery, and the use of glucose as an energy source.
What type of training works best:
-
Progressive strength training (weightlifting, short HIIT).
-
Intense or speed training.
-
Moderate cardiovascular exercise.
Because:
The body uses glucose more efficiently and tolerates physical stress better.
Cortisol levels are also more stable.
Recommended nutritional support:
SANA's Energy supplement provides coenzyme Q10, acetyl-L-carnitine and adaptogens (Rhodiola, Eleuthero) that optimize mitochondrial function and energy metabolism, just when the body can best utilize it.
Ovulation (Day 14–16): Peak performance
What happens:
Estrogen reaches its peak and the body is at its highest point of energy and coordination.
However, it also increases ligamentous laxity (due to the effect of estrogen on collagen).
Recommendation:
-
Maximum intensity training, competitions, strength tests.
-
But pay attention to the technique (higher risk of injury to knees or hips).
Nutritional support:
These days, Triple Magnesium helps maintain proper muscle contraction and relaxation, as well as supporting the central nervous system.
Luteal phase (Day 17–28): the body shifts gears
What happens:
Progesterone rises and estrogen falls → the body prefers to use fats as an energy source .
Body temperature increases and muscle recovery becomes slower.
Cortisol levels tend to rise, which can cause fatigue, bloating, and worse sleep.
What to prioritize:
-
Gentler activities: yoga, pilates, walking, mobility or low-intensity sessions.
-
Avoid excessive cardio or intense HIIT.
Because:
In this phase, the nervous system is more sensitive and the muscle accumulates more microinflammation.
Reducing the intensity allows you to maintain consistency without overloading the HPA axis.
Recommended nutritional support:
-
Triple Magnesium → to regulate cortisol, sleep and muscle contractions.
-
Energy → to support mitochondrial energy without overstimulating.
-
If you have strong premenstrual symptoms, add foods rich in B6, omega-3 and magnesium (avocado, cocoa, nuts).
Menstruation (Days 1–5): pause, do not give up
What happens:
Both hormones (estrogen and progesterone) drop, and with them the energy level.
The body is in regenerative and anti-inflammatory mode.
To do:
-
Active rest: walking, stretching, breathing or gentle yoga.
-
Listen to your body: intense training can increase bleeding and fatigue.
Because:
During menstruation, there is a slight loss of iron and magnesium.
Gentle support with Triple Magnesium and a mineral-rich diet helps prevent feelings of exhaustion.
What science says
-
Sims, ST, & Heather, AK “Myths and Methodologies: Redefining Women's Exercise Physiology.” Sports Medicine , 2018.
-
Janse de Jonge, XAK “Effects of the menstrual cycle on exercise performance.” Sports Medicine , 2003.
-
Tenan, MS et al. “Hormonal fluctuations and neuromuscular control in women.” Medicine & Science in Sports & Exercise , 2016.
-
Elliott-Sale, KJ et al. “Exercise medicine for women: How to prescribe according to menstrual cycle phase.” British Journal of Sports Medicine , 2020.
-
Barba-Moreno, L. et al. “Influence of menstrual cycle phase on substrate oxidation during exercise.” Journal of Applied Physiology , 2021.
In summary
The female body does not need to imitate masculine rhythms to perform.
It requires understanding and synchronicity : knowing when to push and when to hold.
When you adapt your training to your cycle, you stop fighting against your biology and start training with it. And if you also supplement with the right nutrients—magnesium, adaptogens, and mitochondrial support—you'll feel the difference.
