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🥗 Nutrition
This is your window to build strength — fuel it
Estrogen is rising and your muscles are primed. Hit 1.6g of protein per kg of bodyweight today. Your body absorbs it better during this phase than any other.
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😴 Sleep
You're probably sleeping better right now
Rising estrogen improves REM sleep quality. This is the best sleep of your cycle — aim for 8–9 hours and use the natural quality boost your hormones are giving you.
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🛡️ Injury Prevention
Your injury risk is low — push confidently
Ligament laxity is stable and your neuromuscular coordination is at its best. ACL injury risk is lowest this phase. This is the week to increase load and try new skills.
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🥗 Nutrition
Iron is your best friend right now
You're losing iron during your period and low iron causes that heavy, foggy feeling. Spinach, red meat, lentils, and dark chocolate — pair with Vitamin C to double absorption.
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😴 Sleep
Why sleep feels harder — and how to fix it
Progesterone is dropping and your body temperature is slightly higher. A cool room (18°C), a heat pack on your abdomen, and 300mg magnesium glycinate before bed makes a real difference.
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🛡️ Injury Prevention
Rest is training. Full stop.
Ligament laxity is actually lowest during menstruation — so injury risk is lower. But energy and pain tolerance are down. Modified training isn't weakness. Elite athletes plan this.
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🥗 Nutrition
Hydration is your most important job today
Peak estrogen raises core body temperature and sweat rate. Dehydration compounds ligament vulnerability. Aim for 2.5–3L today. Add electrolytes before and during training.
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😴 Sleep
You might feel wired at night this week
The LH surge that triggers ovulation increases alertness and can delay sleep onset. Start your bedtime routine 30 minutes earlier. Reduce screens after 9pm. Chamomile tea helps.
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🛡️ Injury Prevention
Your highest risk window — here's the protocol
Peak estrogen increases knee laxity by 1.5–3mm. Add 10 minutes of proprioception work before training. Plant and cut with more knee bend. Ice knees and ankles after every session.
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🥗 Nutrition
Carb cravings are real — your body has a reason
Progesterone raises your metabolic rate, which is why you feel hungrier. Complex carbs — oats, sweet potato, brown rice — satisfy cravings AND stabilise blood sugar. Don't restrict.
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😴 Sleep
Progesterone disrupts REM sleep — fight back
Magnesium glycinate 300mg before bed. Keep your room cool. Avoid intense training within 3 hours of sleep. Limit caffeine after 1pm — you're more sensitive to it now.
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🛡️ Injury Prevention
Skill over intensity this week
Progesterone increases perceived effort for the same workload. Shift to technique, tactics, and mental game. Reduce impact volume by 10–20%. Come out of it sharper, not depleted.