Women’s nutritional needs shift throughout the month due to hormonal fluctuations. Understanding how to fuel your body in sync with your cycle can improve energy, performance, mood, and recovery.
By adapting your food choices to the four phases of the menstrual cycle, you can:
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Reduce cravings and bloating
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Improve endurance and strength
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Recover faster
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Stabilize mood and blood sugar
The Four Phases of the Menstrual Cycle & How to Fuel Them
1. Menstrual Phase (Days 1-5)
What’s happening: Estrogen and progesterone levels are at their lowest. You may feel fatigued, cold, or low-energy.
What to eat:
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Iron-rich foods (leafy greens, lentils, seeds)
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Anti-inflammatory foods (berries, turmeric, ginger)
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Warm, grounding meals (soups, stews, herbal teas)
How RawQ Supports You During This Time: The magnesium and iron from buckwheat, pumpkin seeds, and sunflower seeds in RawQ bars can help combat fatigue and support menstrual recovery. Keep a bar on hand when your appetite dips or you need a gentle, nutrient-rich energy boost.
2. Follicular Phase (Days 6-13)
What’s happening: Estrogen rises. You’ll likely feel more energetic, motivated, and social. This is a great time to train hard and eat lighter.
What to eat:
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Lean proteins, fresh veggies, whole grains
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Fermented foods for gut support
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Lighter meals with high-fiber carbs and antioxidants
How RawQ Supports You During This Time: Use RawQ as a post-workout recovery snack during this active phase. The balanced combo of complex carbs, healthy fats, and plant protein helps replenish energy stores without overloading digestion.
3. Ovulatory Phase (Days 14-16)
What’s happening: Estrogen and testosterone peak. Your energy, strength, and libido are at their highest.
What to eat:
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Fresh fruits and raw vegetables
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Detox-friendly foods (beets, broccoli, leafy greens)
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Hydrating foods and fluids
How RawQ Supports You During This Time: Since digestion is optimal now, you can explore nutrient-dense snacks like RawQ alongside lighter meals. Bring one with you to support blood sugar while on-the-go or between workouts.
4. Luteal Phase (Days 17-28)
What’s happening: Progesterone rises, and PMS symptoms may appear. Fatigue, cravings, and mood swings are common.
What to eat:
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Complex carbs (buckwheat, oats, root vegetables)
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Magnesium-rich foods (nuts, seeds, dark chocolate)
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Blood sugar-balancing snacks every 3-4 hours
How RawQ Supports You During This Time: This is when RawQ truly shines. Its steady energy profile, clean ingredients, and rich magnesium content help curb sugar cravings, prevent energy dips, and support hormone balance. It's the ideal snack for your desk, gym bag, or travel tote during this more challenging phase.
Final Thoughts
Cycle-syncing isn’t about perfection—it’s about learning to support your body with small, consistent choices. By choosing whole food-based, clean label snacks like RawQ, you nourish your body with what it needs, when it needs it.
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