Overview:
Food and practice choices for comfort and performance across the cycle.
Steps:
1) Heavy days: Gentle practice; iron-rich foods (lentils, spinach + vitamin C), omega-3s, hydration.
2) Mid-cycle: Train normally; ensure protein and complex carbs.
3) Luteal: Prioritize sleep, magnesium foods (pumpkin seeds), stable meals/snacks.
Benefits:
• Reduced cramps/fatigue; steadier training.
Precautions:
• Severe pain or very heavy bleeding → consult clinician.
Suggested Duration & Tips:
• 10–20 min restorative sessions on tough days; warm beverages may help comfort.