Fuel & move with your cycle

Menstrual

Eat: Iron-rich foods, leafy greens, warm soups, dark chocolate.

Move: Gentle walks, yoga, stretching, rest.

Follicular

Eat: Fresh veg, lean protein, fermented foods.

Move: Try new workouts, cardio, dance.

Ovulatory

Eat: Fibre, berries, cruciferous veg, plenty of water.

Move: HIIT, strength PRs, team sports.

Luteal

Eat: Complex carbs, magnesium (nuts, seeds), less caffeine & salt.

Move: Pilates, moderate strength, longer walks.

Honest note: a 2020 meta-analysis found performance may be only slightly lower in the early follicular phase, and the evidence is too weak for strict rules. Exercise is proven to ease period pain, and iron and magnesium have the best evidence among foods. Use this as a guide, not a rulebook.