How to Fuel During your Menstrual Cycle

As a female athlete in middle school, high school, college, or beyond, managing your nutrition during your period (menstrual cycle) is crucial for maintaining performance and overall health. What you eat and how much you eat can can help reduce period-related symptoms, such as cramps, fatigue, and mood swings, while also supporting your athletic performance and recovery.

Foods to Avoid

During your period, it’s important to be mindful of certain foods that can worsen symptoms like bloating, cramps, and fatigue. Avoid (or at least limit) these foods:

High-Fat and Fried Foods: These can increase inflammation and lead to more severe cramping. Examples: fast food, potato chips, french fries, fried chicken/fish.
Sugary Snacks and Beverages: High sugar intake can cause spikes and crashes in blood sugar levels, leading to increased fatigue, mood swings, and irritability. Examples: candy, soda, baked goods.
Salty Foods: Excess sodium from salty snacks can lead to water retention (especially in the hands and feet) and bloating. Reduce your consumption of processed snacks, canned soups, and salty condiments (outside of training windows) while on your period. Keep in mind that athletes need sodium, especially during the hot summer months when training outside. Work with one of our coaches to figure out your EXACT sodium needs to maximize performance and minimize period symptoms. Examples: cheez-its, sauces, potato chips.
Caffeine: Excessive caffeine can increase anxiety, cause dehydration, and worsen cramping. Limit your intake of coffee, energy drinks, and caffeinated sodas. Keep in mind that everyone’s tolerance to caffeine is different, so symptoms will vary, but moderation is key. Examples: espresso, coffee, energy drinks.
Alcohol: Alcohol is a diuretic, increasing water loss and contributing to dehydration. This can lead to increased fatigue and worsening period symptoms like bloating and cramps, as well as interfere with sleep quality.

Foods to Include

To support your body during your menstrual cycle, focus on a balanced diet rich in whole foods. Even the pickiest of eaters can find nutrient-dense foods to include. Here are some essential nutrients and the foods that provide them:

Fruits & Vegetables: These are packed with water, vitamins, minerals, and antioxidants that can help reduce inflammation and support overall health. Aim to include as many colors as possible (eat the rainbow!). Examples: berries, citrus fruits, leafy greens, bell peppers, etc.
Whole Grains: Whole grains are rich in B-vitamins, provide sustained energy through complex carbohydrates, and are rich in fiber. Examples: oatmeal, quinoa, brown rice, whole-wheat bread.
Lean Protein: Protein is essential for muscle repair and recovery, which is crucial during your period. Examples: chicken, turkey, lean beef, beans, fish, soy.
Healthy Fats: Healthy (unsaturated) fats reduce inflammation and support hormone health. Examples: avocados, nuts, seeds, olive oil.
Hydration: Staying hydrated is crucial, especially during your period. Drink plenty of water and include hydrating foods like cucumbers, watermelon, and oranges. Read HERE about how water aids digestion to reduce bloating.

Foods to Reduce Cramping

Certain foods can help alleviate period cramps by reducing inflammation (more anti-inflammatory foods HERE) and supporting muscle relaxation. Incorporate the following foods into your diet to help manage cramps:

Bananas: Bananas are rich in potassium, which can help prevent uterine cramps and bloating.
Dark Chocolate: Dark chocolate is rich in magnesium, which can help relax muscles (effectively reducing cramping) and boost your mood. Pair with nut butter for a healthy fat addition.
Ginger: Ginger can reduce cramping pain and nausea due to its anti-inflammatory properties. You can add ginger to smoothies, stir-fries, salads, and teas!
Salmon: Salmon is high in omega-3 fatty acids, which are known to reduce inflammation and ease cramping. You can also include chia seeds and walnuts for additional sources of omega-3 fatty acids.

Iron-Rich Foods

Iron levels can drop during your period due to blood loss. This can lead to iron deficiency, contributing to fatigue and decreased athletic performance. Eating iron-rich foods can make up for this loss of iron, which can help to maintain energy and performance. Include these iron-rich foods in your diet:

Lean Red Meat + Chicken: Beef, lamb, venison, and chicken are great sources of heme iron, which is easily absorbed by the body. They are also rich in protein!
Legumes: Beans, lentils, and chickpeas are rich in non-heme iron and packed with protein.
Leafy Greens: Spinach, kale, and Swiss chard provide non-heme iron. Pair these with vitamin C-rich foods (oranges, broccoli, pepperts) to improve iron absorption.
Fortified Cereals: Many breakfast cereals are fortified with iron!
Pumpkin Seeds: Add these so salads, yogurt, trail mix, or eat on their own!

Learn even more HERE. By following these guidelines and incorporating these nutrient-rich foods into your diet, you can better manage your period symptoms and maintain performance at all times of the month. Remember, every female athlete has unique fueling needs to support training while on her period. Don’t wait until you are dealing with worsened performance – work with our team today to dial in your nutrition at all times of the month. Watch our Fueling the Female Athlete Webinar to learn more about hormones and female-specific nutrient needs. Work one-on-one with a coach or join our subscription to take charge of your nutrition today.

Sophia Williams, MS, RD
The Nutrition with Wendi team utilizes evidence-based science to tailor nutrition programs for athletes to optimize performance, minimize health risks, and enhance recovery from training while focusing on injury prevention. We partner with parents, athletes, health professionals, and individuals and offer elite nutrition and health guidance for optimal athletic performance, injury, and disease reduction. We provide virtual sports nutrition coaching, education, and presentations virtually in Texas, Florida, California, Minnesota, Ohio, Illinois, Indiana, Iowa, Nebraska, New Jersey, New York, North Dakota, Arizona, and Michigan. Our primary office is based in Nashville, Tennesse where we serve the greater Brentwood, Franklin, and Green Hills communities. Follow us on Twitter, Facebook, and Instagram for more nutrition information. Services booking here to consult with Wendi for a team talk or QA session.

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