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Guía de Nutrición para Tener Energía en Cada Etapa de Tu Ciclo

Nutrition Guide to Have Energy at Every Stage of Your Cycle

We have been able to observe that lack of energy is one of the biggest problems that people face in their adulthood. Whether it is due to stress, lack of sleep, overwork or a hectic social life; people begin to feel a drop in their energy levels. The cordyceps mushroom can be a great ally as a food supplement, since it is known for its medicinal properties and its ability to improve energy and endurance.

While good supplementation can help us improve our health and quality of life, it all starts with the foods we eat. Women are governed by a 28-day cycle in which our hormones undergo different changes and it is important to know that each of these stages requires different foods and nutrients so that we can feel better. That is why we made this guide that can help you know the best food options for each phase.

Menstrual Phase (Days 1-5)

At this stage, the main goals are to reduce inflammation, replenish lost iron, and relieve cramps. That's why we recommend:

  • Infusions: Turmeric, ginger or mint tea to relieve pain and digestive discomfort. Foods Rich in Iron: Lean red meat, spinach, lentils, and beans.
  • Anti-Inflammatory Foods: Antioxidant-rich fruits and vegetables such as berries, tomatoes, and peppers.
  • Hydration: Drink plenty of water to help reduce fluid retention and relieve cramps.

For example:

  • Breakfast: Spinach, banana and almond milk smoothie.
  • Lunch: Lentil salad with spinach, cherry tomatoes, and olive oil.
  • Dinner: Baked salmon with quinoa and asparagus.

Follicular Phase (Days 6-14)

From day 6 onwards, the priority is to increase energy and support follicle growth.

  • Proteins: Chicken, fish, eggs, and tofu to help with tissue repair and growth.
  • Healthy Fats: Avocado, walnuts, flax seeds, and olive oil to support hormonal health.
  • Complex Carbohydrates: Oats, brown rice, and quinoa to keep energy levels stable.
  • Cruciferous Vegetables: Broccoli, kale, and Brussels sprouts to help metabolize estrogen.

For example:

  • Breakfast: Oatmeal with fresh fruit and nuts.
  • Lunch: Chicken salad with avocado, spinach, and pumpkin seeds.
  • Dinner: Stir-fried tofu with broccoli and brown rice.

Ovulation (Day 14)

The goal during ovulation is to maintain energy and support the ovulation process.

  • Zinc Rich Foods: Pumpkin seeds, chickpeas, and lean meats to support reproductive health.
  • B-Complex Vitamins: Bananas, potatoes, and whole grains to improve energy levels.
  • Antioxidants: Citrus fruits, berries, and nuts to protect cells from oxidative stress.

For example:

  • Breakfast: Greek yogurt with berries and seeds.
  • Lunch: Chickpea salad with peppers, tomatoes and cucumber.
  • Dinner: Grilled fish with roasted potatoes and citrus salad.

Luteal Phase (Days 15-28)

In the final stage, the goal is to relieve the symptoms of premenstrual syndrome (PMS) and prepare the body for menstruation.

  • Magnesium: Spinach, almonds, and pumpkin seeds to help reduce cramping and bloating.
  • Vitamin B6: Potatoes, bananas, and salmon to relieve PMS symptoms such as irritability and fatigue.
  • Omega-3 Fatty Acids: Fatty fish (salmon, sardines), chia seeds, and walnuts to reduce inflammation and improve mood.
  • Fiber: Fruits, vegetables, and whole grains to maintain regular digestion and reduce bloating.

For example:

  • Breakfast: Banana and spinach smoothie with almond butter.
  • Lunch: Quinoa salad with roasted vegetables and almonds.
  • Dinner: Chicken breast with sweet potato and asparagus.
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