How I run for 3 hours with 4,000'+ elevation gain in the days before my period without breaking a (metaphorical) sweat:
1) I pre-load electrolytes and take them in during the run. This helps compensate for my higher core temperature in the luteal phase.
2) I eat hormone-happy snacks with whole ingredients mid-run. You need more carbohydrates per hour after ovulation!
3) I refuel with protein + carbs IMMEDIATELY after finishing. Progesterone is catabolic, and I want to avoid progesterone breaking down muscle after a tough workout!
4) I recover hard in my luteal phase, including taking sleep seriously. Sleep is SO important for healthy hormones + avoiding PMS!
5) I track how training affects my menstrual cycle and know when I need to take action in order to prevent period problems, injury + fatigue. Charting my cycles changed everything and definitely made me a stronger athlete!
