For years, many of us were taught to view our menstrual cycle as a monthly inconvenience. We’d push through the energy dips, cravings, and mood shifts without truly understanding the powerful hormonal shifts happening within.
But what if you could work with your body’s natural rhythm instead of against it?
This is the core principle of cycle syncing: a practice that involves tailoring your diet, exercise, and lifestyle to the different phases of your menstrual cycle. By understanding what your body needs at each stage, you can optimise your energy, manage symptoms, and feel your best all month long.
This guide will break down the four phases of your cycle, explain the key nutritional needs of each, and show you how targeted supplementation can provide foundational support.
What is cycle syncing?
Cycle syncing is simply the process of aligning your daily life with your hormonal fluctuations. Your menstrual cycle isn't just your period; it's a complex, approximately 28-day cycle where hormones like estrogen, progesterone, luteinising hormone (LH), and follicle-stimulating hormone (FSH) rise and fall.
These fluctuations have a profound impact on everything from your energy levels and metabolic rate to your strength, mood, and cognitive function. By adjusting your nutrition and supplementation to match these phases, you provide your body with the specific resources it needs to thrive.
The Four Phases of Your Cycle and How to Supplement
Let's break down the cycle phase by phase. While the "average" cycle is 28 days, it's completely normal for yours to be anywhere from 21 to 35 days. The key is to track your own cycle to understand your unique rhythm.
Phase 1: Menstruation (Days 1-5, approx.)
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What’s Happening: Your cycle begins on the first day of your period. Both estrogen and progesterone are at their lowest levels. Your body is shedding the uterine lining.
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How You Might Feel: This is a time of lower energy, and you may experience cramps, fatigue, and inflammation. It's a natural time for rest and recovery.
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Nutritional Focus: Prioritise anti-inflammatory foods and nutrients that replenish what is being lost, particularly iron.
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Supplement Spotlight:
Iron: You lose iron through blood loss, which can contribute to fatigue, particularly for those with heavy periods.¹ Replenishing this mineral is crucial. While we always recommend a food-first approach with iron-rich foods like lean red meat and leafy greens, a scoop of True Protein Greens can help support your overall micronutrient intake. It contains spinach and kale, which provide plant-based iron alongside other vital vitamins.
ZMA (Zinc, Magnesium & B6): This combination is a powerful ally during this phase. The magnesium is a true hero for easing menstrual cramps, as it helps relax the uterine muscles.² For a comprehensive approach, True ZMA is an excellent choice. It delivers a highly bioavailable form of magnesium, along with zinc to support immune function and cellular repair, and Vitamin B6, which plays a role in energy production.
Collagen: The significant hormonal shifts during menstruation can impact your body's tissues. Supplementing with collagen provides the essential amino acids to support the integrity and resilience of your joints and connective tissues, promoting greater comfort and stability. This support extends to your skin, helping maintain hydration and elasticity when hormonal changes might lead to flare-ups. Furthermore, the rich profile of amino acids in collagen aids the body's natural repair processes, offering foundational support during a time of heightened physical stress and inflammation.
Phase 2: The Follicular Phase (Days 6-14, approx.)
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What’s Happening: Following your period, your pituitary gland releases Follicle Stimulating Hormone (FSH), which signals the ovaries to prepare an egg. This causes estrogen levels to steadily rise.
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How You Might Feel: Your energy and mood begin to lift. Your focus sharpens, and your body becomes more insulin-sensitive, meaning it can utilise carbohydrates more efficiently.
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Nutritional Focus: Your body is preparing for ovulation, so focus on high-quality protein to support follicle development and complex carbs to fuel your increasing energy levels.
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Supplement Spotlight:
Protein Powder: With your energy returning, this is the perfect time to challenge yourself in the gym. The rise in estrogen can create a more anabolic (muscle-building) environment, potentially enhancing your response to resistance training.³ Fuelling your workouts with a clean, fast-absorbing protein like True WPI90 or Plant Protein for our plant-based audience provides the essential amino acids your muscles need for repair and growth.
PRE: To make the most of your newfound energy, a clean pre-workout can enhance focus and performance. True PRE and Non Stim PRE are formulated with natural ingredients to give you a sustained boost without the crash, perfect for capitalising on this high-energy phase.
Phase 3: Ovulation (Day 14, approx.)
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What’s Happening: Estrogen and Luteinising Hormone (LH) surge, triggering the release of an egg from the ovary. Testosterone also sees a small peak.
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How You Might Feel: This is your peak! Energy, strength, and libido are typically at their highest. You might feel more social and confident.
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Nutritional Focus: Continue to focus on lean protein and fibre. Fibre is important to help your liver process and metabolise the surge of hormones effectively.
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Supplement Spotlight:
High-Quality Protein: Your strength is peaking, so continue supporting your performance and recovery with a post-workout shake using any True protein powders. This ensures your muscles have the building blocks they need to recover from your toughest sessions.
Greens Powder: Supporting your body’s detoxification pathways is key during this hormonal peak. The nutrient-dense ingredients in True Greens, like spirulina and chlorella, can support liver function and overall vitality.
Phase 4: The Luteal Phase (Days 15-28, approx.)
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What’s Happening: After ovulation, the body releases progesterone, which thickens the uterine lining in preparation for a potential pregnancy. If no pregnancy occurs, both progesterone and estrogen levels fall sharply towards the end of this phase, triggering your period.
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How You Might Feel: This phase is a tale of two halves. In the beginning, you might still feel good. However, as hormones decline in the latter half, you may experience classic PMS symptoms: cravings, bloating, mood swings, and fatigue.
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Nutritional Focus: Focus on stable energy sources to combat cravings. Research shows that resting metabolic rate and energy expenditure can increase during the luteal phase, which may partly explain pre-menstrual hunger and cravings.⁴
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Supplement Spotlight:
Protein Mousse or Pancake Mix: Instead of reaching for sugary snacks that can worsen mood swings, a high-protein treat can be a lifesaver. True Protein Mousse or Pancake Mix provides a delicious, satisfying option that supports muscle maintenance and helps keep you full.
ZMA (Zinc, Magnesium & B6): This trio is a non-negotiable for easing pre-menstrual symptoms. The magnesium can help with fluid retention and muscle relaxation, while zinc supports skin health, which can often be affected before your period. Crucially, the Vitamin B6 in a formula like True ZMA is well-regarded for its role in synthesising neurotransmitters that regulate mood, helping to ease PMS-related irritability and mood swings.
Collagen: The dramatic drop in hormones right before your period can sometimes affect your skin. Supporting your body’s collagen stores with True Collagen can help maintain skin elasticity and hydration during this time.
A Note on Individuality
Remember, this is a guide, not a rigid set of rules. The most powerful thing you can do is start tracking your cycle and listening to your body. Notice when your energy peaks, when you feel you need more rest, and how your cravings change. Honouring these signals is the true essence of cycle syncing.
Key Takeaways
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Follicular Phase (Energy Building): Capitalise on rising energy. Fuel workouts with True Pre Workout and support muscle growth with WPI 90 or Plant Protein.
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Ovulation Phase (Peak Energy): You’re at your strongest. Continue to prioritise protein for recovery and support your liver with True Greens.
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Luteal Phase (Energy Waning/PMS): Manage cravings and support mood. Use Protein Mousse for healthy treats and take Magnesium to ease PMS symptoms.
By understanding and supporting your body’s natural rhythm, you can move from simply managing your cycle to truly harnessing its power.
References
National Institutes of Health, Office of Dietary Supplements. (2022). Iron: Fact Sheet for Health Professionals. Retrieved from https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
Parazzini, F., Di Martino, M., & Pellegrino, P. (2017). Magnesium in the gynecological practice: a literature review. Magnesium research, 30(1), 1–7.
Sung, E., Han, A., Hinrichs, T., Vorgerd, M., Manchado, C., & Platen, P. (2014). Effects of follicular versus luteal phase-based strength training in young women. SpringerPlus, 3(1), 668.
Davidsen, L., Vistisen, B., & Astrup, A. (2007). Impact of the menstrual cycle on determinants of energy balance: a putative role in weight loss attempts. International journal of obesity (2005), 31(6), 887–890.
