Menstrual cycle, nutrition and training
A deep dive into the science of the menstrual cycle, nutrition, and exercise. Evidence-based chats on hormones, training, and fuelling your body right!
We cover:
3:00 Underrepresentation of females in the scientific literature
6:00 Why a narrative review on dietary energy intake across the menstrual cycle was completed
7:15 Description of the evidence-base on the effect of the menstrual cycle phase on energy intake
9:10 Phases of the menstrual cycle
11:05 The effect of the menstrual cycle phase on energy intake
14:00 The effect of certain foods and macronutrients across the menstrual cycle
17:00 Any other interesting pieces of research since the 2023 narrative review
18:35 What else could be driving the increase/decrease of energy across the menstrual cycle?
19:10 Effect of the menstrual cycle phase on exercise performance and physiology
22:00 Katherine’s key message for women
24:00 Katherine’s thoughts on some of Dr Stacy Sims messages
29:15 Does timing of post-workout snack/meal matter?
32:00 Training across the menstrual cycle
35:00 How will this field of research progress over the next 5, 10, 15, 20 years!
One-liners you don’t want to miss:
"That second half I guess you could say, of the menstrual cycle after ovulation, energy intake is higher and there seems to be a little bit more of a consistent pattern, that energy intakes higher in that luteal phase than in the follicular phase of the menstrual cycle.”
“Try and have the unprocessed foods - fruits and vegetables, so basically increasing your micronutrient intake (your minerals and vitamins) could help alleviate some of those symptoms that might get around menstruation.”
We hope you enjoyed this conversation - for more podcast action, follow us on Instagram @up_statuss.
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