Luteal phase workout for Nutrition for Strength and Muscle

If you don’t know me yet, I am Omega Zumpano - an exercise scientist, menstrual cycle educator, and founder of one of the first personal training certifications focused on optimizing the menstrual cycle for personal trainers. If you're a personal trainer and this topic interests you, watch my FREE MASTERCLASS here.

First things first, I want to share the amazing results of one of my clients. After finishing my course and implementing the strategies with her clients over the past few months, she confidently stated that it was the best decision she has ever made. She came into the course feeling frustrated and stuck when it came to her clients' menstrual cycles. She realized that this is a trending topic and her clients felt the same way. She also experienced this for herself. She knew there was so much more to it than just macros and workouts, but she wasn't sure where to start. Can I get an amen?

If you prefer watching a video on this topic, go to the youtube video here.

Now, let's get into the specifics. If you're not familiar with what the luteal phase is, but you're interested, let's take a look. The luteal phase occurs after ovulation, and there is an increase in basal body temperature that occurs during this phase. This increase, ranging from 0.5°F to 1°F, indicates that ovulation has taken place. This is a good place to start, and the temperature remains raised until menstruation usually occurs.

If you want to dive deeper into luteal phase training, I recommend watching this video. I have included the link in the description below, so be sure to make a note of it and watch it after this one.

In a study by Wolgemuth, it was shown that protein catabolism increases during the luteal phase. This means that the body breaks down more protein in general. We also have an increased need for satiety with exercise, and I'll discuss this further. Additionally, blood sugar insufficiency may occur during this phase of the cycle. Considering all of this, it is important to be specific with our nutrition.

If you engage in strength training or anaerobic or power training, you may notice that your recovery is not as efficient. Increasing your protein intake can help decrease PMS symptoms, improve recovery, and potentially enhance sports performance. A study by Draper and colleagues revealed that our bodies use a significant amount of amino acids during this phase of the cycle. This is because the uterus requires a large number of amino acids to build up the lining in preparation for a potential pregnancy.

Additionally, there is an increase in fat utilization during exercise, particularly in the early luteal phase. This can improve endurance performance, such as long-distance running. Therefore, there may be an increased need for fat as a macronutrient during this phase.

Insulin and carbohydrate tolerance decrease during the luteal phase as well. This means that our bodies are not efficiently using carbohydrates, both during workouts and in daily life. If you find that you crave carbs and sugar during this phase, I encourage you to try increasing your protein and fat intake and see if your cravings decrease. It could be that once you have the other macronutrients in check, your carb cravings diminish.

Another important aspect to consider is the increase in progesterone during this phase. It can lead to delayed gastric transit, which may result in constipation. Regular bowel movements are crucial for eliminating estrogen from the body. Eating enough fiber is essential as it works with B vitamins to transport toxins and excess estrogen from the liver to the colon, where they can be eliminated. If we don't have enough fiber and vitamins to support this process, we hinder our body's ability to remove estrogen efficiently.

If you're a coach eager to become an expert on this topic, be sure to apply for the Confident Menstrual Cycle Coach Academy.