Have you ever noticed that, 3 to 5 days before menstruating, your body changes?
More hunger, more irritability, lighter sleep, desire for sweets, less willingness to train… and sometimes the feeling that “lost control”.

For many women, this has a physiological explanation — and small sustainable adjustments tend to work better than radical changes.

The menstrual cycle like a body tide

Think of your cycle as a tide:

• Follicular phase (from the beginning of menstruation to ovulation): the tide gradually rises. In general, more lightness, more energy, more tolerance to training.
• Ovulation: peak energy and disposition (for many).
• Luteal phase (post-ovulation until menstruation): the tide begins to change. The body works behind the scenes preparing the endometrium for a possible pregnancy.

In the luteal phase, progesterone tends to rise and then fall. It is as if the body goes into a “more sensitive” mode and, in the end, “closing the month’s accounts”.

What happens hormonally in the premenstrual phase

In the final days of the luteal phase, if pregnancy does not happen, progesterone and estrogen drop occurs. This transition can impact:

• Mood and emotional sensitivity
• sleep quality
• appetite and cravings
• training recovery
• Fluid retention and discomfort (in some women)

It is common for the body to seek more energy and more comfort in this period. When the routine is very restrictive (skipping meals, long fasting without evaluation, cutting carbohydrates aggressively), the body can interpret this as a threat and respond with more symptoms and more cravings.

Important: when symptoms start too early

If your symptoms start well before 3 to 5 days and/or are intense to the point of affecting your routine, it is worth investigating beyond the “normal cycle”. This may suggest:

• Low progesterone (or poor quality ovulation)
• thyroid changes
• Chronic stress and worse fit of the nervous system
• Low energy availability (a lot of training with little food)
• bowel issues that hinder proper elimination of hormones
• Nutritional deficiencies (e.g., iron)

PMS can be common, but it doesn’t have to be disabling.

Feeding strategies for PMS and premenstrual phase

1) Exchange rigidity for predictability

In premenstrual, the body tends to respond better to stability. Instead of skipping meals or going over long periods without eating, try to prioritize:

• Most predictable times
• full meals
• A snack planned when needed (instead of “pinning in despair”)

2) Protein at all meals

Protein helps to give satiety, stabilize glucose and reduce sweetness, especially at the end of the day. It is one of the simplest and most consistent strategies to reduce the “rebound” of night hunger.

3) Well-positioned carbohydrate

Carbohydrate is not a villain. The problem is usually isolated carbohydrates, without protein and without strategy, or a whole day of restriction that turns into compulsion at night.

In premenstrual, many women benefit from including real food carbohydrates in the dinner or post-workout, which helps to reduce cravings and improves a sense of stability.

Good options include tubers, rice, quinoa, oats, fruits and legumes (if there is good intestinal tolerance).

4) Premenstrual snack to avoid rebound

Instead of resisting until it becomes difficult, plan a snack that “makes sense” for your body at this stage: protein with a source of real food carbohydrate. This often helps more than trying to control hunger in the cry.

5) Intestine, fibers and iron: the PMS rack

Two important fronts:

• Fiber and microbiota: A diet with a variety of vegetables, seeds and fiber helps keep the intestines working well and can support the proper elimination of hormones.
• Iron: If the flow is intense or there is fatigue, it is important to investigate the metabolism of iron. Many women have symptoms that worsen at this stage due to low stocks.

Suggestion of tests: hemogram, ferritin, serum iron, transferrin/TIBC and transferrin saturation.

Supplementation for TPM: options that usually help

Ideal supplementation is individual, but in general some compounds can be useful by simple actions:

• Magnesium: can help relaxation, muscle tension, sleep and discomfort associated with colic.
• Omega-3: tends to support inflammatory modulation and cycle discomforts in some women.
• Ginger: It can be an ally for discomfort and cramps in part of women.
• Curcumin: can support inflammatory modulation (depends on tolerance and context).
• Compounds for the nervous system (such as theanine and glycine): can help slow down the mind and support more stable sleep, which also impacts cravings.

The best answer usually comes from the combination of sleep habits, structured eating and, when necessary, supplementation.

Premenstrual exercise and menstruation: how to adjust without stopping everything

the idea is not to stop, it is modular

You don’t need to turn off the training, just adjust the intensity and volume according to the phase.

in the phase just before menstruation (late lute)

If you notice more irritability, pain, fatigue, or more cravings, consider:

• Reduce very intense and very long workouts
• Maintain movement with walking, mobility, yoga/pilates and more technical strength training
• Observing whether using a lower volume (less sets, less maximum load, less failure) improves your mood and recovery

During menstruation (especially days 1–2)

If there is strong colic or heavy flow:

• Prioritize light movement and recovery
• If you push, use a reduced version, focused on maintenance
• Respect signs of dizziness, severe pain and intense tiredness as signs of pause

The goal is consistency with intelligence, not maximum performance every day of the month.

When to search for evaluation

Consider investigating whether:

• Symptoms start well before 3 to 5 days and are intense
• Disabling cramps, cold sweat, fainting, recurrent vomiting
• very heavy bleeding
• Pelvic pain outside menstrual period
• Suspected endometriosis/adenomyosis

7-day mini plan for premenstrual phase

1. Protein at every meal
2. meals at more predictable times
3. Well-positioned real food carbohydrate at dinner or post-workout
4. A planned snack when cravings increase
5. reduce the intensity/volume of training and observe the body’s response
6. Minimize screens at night and seek a more stable sleep routine
7. Note for 7 days: sleep, cravings, mood and cramps (0–10)

Want help to individualize?

If you want a personalized plan (food, supplementation and training adjustments according to your cycle and your symptoms), you can look for me for a consultation here. The idea is to set up a strategy applicable to your routine, without radicalism and consistency.