Alyssa Tyler
If you are currently training for a spring running race or preparing for your first HYROX competition, your training plan probably focuses on mileage, strength sessions, and recovery days.
However there is another factor that can influence how you feel during training. Your menstrual cycle.
Hormonal changes throughout the month can affect energy levels, metabolism, hydration, and muscle function. For some women this means certain workouts feel easier during specific phases of the cycle, while others may feel more challenging.
Understanding these shifts is not about limiting performance. It is about learning how to work with your physiology so you can fuel, train, and recover more effectively.
And thanks to the growing number of performance-focused period products now available, your cycle no longer needs to be a barrier to training or competition. Many athletes now rely on period-proof sportswear designed specifically for movement. Brands such as hustl. have created leakproof underwear built for high-performance training, helping women stay confident during runs, strength sessions and race day as well as during busy days.
Here is how your menstrual cycle may influence training and how nutrition can support your performance at every stage.
Menstrual Phase
The menstrual phase begins on day one of bleeding and typically lasts three to five days. During this time estrogen and progesterone are at their lowest levels.
Some women notice little change in performance. However you may experience fatigue, cramps, or lower motivation to train.
Because blood loss occurs during menstruation, iron becomes an important nutritional consideration. Low iron levels can contribute to fatigue, reduced endurance, and slower recovery. This is particularly relevant if you are preparing for longer runs or high-intensity hybrid sessions.
Prioritising iron-rich foods during this phase can help support energy levels. Good sources include red meat, poultry, lentils, beans, and leafy greens. Pairing these foods with vitamin C sources such as citrus fruits, berries, or bell peppers can improve iron absorption.
If cramps or inflammation are present, omega-3-rich foods such as salmon, walnuts, and flaxseeds may help support the body’s natural anti-inflammatory response.
Hydration also plays an important role in maintaining energy and muscle function during this phase.
Training tip: If your energy feels lower than usual, consider swapping a high intensity session for an easier run, mobility work, or light conditioning.
Importantly, having your period does not mean you need to stop training altogether. Performance-designed period underwear such as the range created by hustl. is helping more women stay active during their cycle by providing reliable protection during workouts.
Follicular Phase
As your period ends and the follicular phase begins, many women start to notice their energy returning.
Estrogen levels gradually rise during this phase which can improve insulin sensitivity and help your body use carbohydrates more efficiently for fuel.
For runners or HYROX athletes, this can translate to improved training capacity. You may feel more motivated, focused, and better able to handle higher intensity workouts.
This can be an ideal time to schedule demanding sessions such as interval runs, heavier strength work, or challenging hybrid workouts.
Nutrition during this phase should support increased training intensity by emphasising high quality carbohydrates alongside adequate protein for muscle repair.
Whole grains, fruits, vegetables, and legumes provide steady energy for training sessions. Lean proteins help maintain and build muscle.
Ensuring meals contain a balance of carbohydrates, protein, and healthy fats can also help stabilise blood sugar levels and support sustained energy throughout the day.
Training tip: If you are following a structured training plan, this phase can be a good time to push intensity whether that means faster running sessions, heavier lifts, or harder conditioning work.
Ovulation
Ovulation represents a hormonal peak in the cycle. Estrogen reaches its highest levels and there is also a small rise in testosterone.
Some research suggests this hormonal combination may support improvements in strength, power, and sprint performance. These qualities can be particularly useful in high-intensity workouts like those found in HYROX competitions.
Although this phase is relatively short, many athletes report feeling confident, energised, and physically strong during this time.
Nutrition strategies remain similar to the follicular phase. Continue focusing on adequate carbohydrates to fuel performance and sufficient protein to support muscle recovery.
Hydration should also remain a priority, particularly if training intensity is high.
Another important nutritional focus during this phase is connective tissue support. Nutrients such as vitamin C and protein support collagen production which contributes to tendon and ligament health. This can be especially valuable for athletes managing repetitive impact from running or explosive strength movements.
Training tip: If you are planning to test race pace, push speed work, or attempt a heavier strength session, this phase may feel like a natural window to do it.
Luteal Phase
After ovulation progesterone becomes the dominant hormone during the luteal phase.
This hormonal shift can cause a small increase in metabolic rate, with resting energy expenditure rising by roughly 100 to 300 calories per day. This is why you may notice increased appetite or stronger cravings, particularly for carbohydrate-rich foods.
Rather than seeing this as a lack of willpower, it is often a reflection of genuine physiological needs.
Slightly increasing calorie intake, particularly from high fibre carbohydrates such as whole grains, fruit, legumes, and sweet potatoes, can help maintain stable energy levels and support recovery.
During this phase you may also experience symptoms such as bloating, fatigue, or irritability. Nutrients such as magnesium and B vitamins found in leafy greens, pumpkin seeds, legumes, and fish can support energy production and nervous system function.
High-intensity workouts may feel more challenging during this phase. Recovery strategies such as sleep, hydration, and consistent nutrition become even more important.
Training tip: If harder sessions feel tougher than usual, prioritising steady runs, lower intensity conditioning, and quality recovery can help maintain consistency in your training plan.
Your Cycle Should Not Hold You Back
Understanding how your menstrual cycle influences nutrition and performance allows you to work with your body rather than against it.
Hormonal shifts affect metabolism, appetite, hydration, and recovery. All of these influence how you feel during training and competition but your period should never be a barrier to participation in sport.
Greater awareness of cycle-based training combined with innovations in female-specific sportswear means women have more tools than ever to train with confidence throughout the month.
Whether you are preparing for your first HYROX race or chasing a personal best in a spring running event, understanding your cycle can help you fuel smarter, recover better, and perform at your best.
Find out more about performance-led period pants at https://www.wehustl.co.uk/.
