Cycle syncing – eating in tune with the phases of your menstrual cycle – is everywhere right now.
The idea is that hormones shape what and how much you eat, and that nutrition should adjust in response. Some of that is backed by research, some less so.
Hunger really does rise before your period, thanks to progesterone boosting energy needs in the luteal phase.
But research indicates that chocolate cravings seem to be more cultural habit than hormonal destiny.
Let’s explore how your cycle affects your appetite, and where smart choices can help you sync with your cycle.
Hunger shifts with your hormones
If you feel hungrier in the days before your period, that’s not a lack of willpower – it’s the luteal phase at work. After ovulation, progesterone levels rise, increasing your appetite.
Across studies, energy intake rises significantly during this time by 168 kcal/day on average. Your macronutrient ratios don’t change much – your body just wants more overall fuel. In contrast, the follicular phase tends to be associated with better appetite regulation and more stable energy.
Understanding this pattern means planning around it. It might mean eating more complex carbs or protein-dense meals in the second half of your cycle to stay ahead of cravings and energy dips.
Cravings are real — but not always hormonal
Hormonal shifts do increase hunger and emotional reactivity during the luteal phase, which can elevate cravings. But what you crave is likely shaped more by habit than hormone. One study found that chocolate cravings around menstruation are better explained by learned behavior than any physiological need.
In the study, when chocolate was consumed in capsules so that it couldn’t be identified perceptually, chocolate cravings were not satisfied. So while calorie craving is hormonal, the source of those calories is habit-driven.
Some nutrients matter more than others
Your menstrual cycle may subtly influence how your body uses or craves certain micronutrients. Iron is obvious – blood loss during menstruation increases iron needs, especially if your cycle is heavy. Magnesium and calcium are linked to PMS symptoms like cramping and bloating, and Vitamin B6 may help with irritability and water retention. Omega-3s, thanks to their anti-inflammatory effects, may ease period pain.
These aren’t miracle fixes. But if your symptoms are consistent and phase-linked, targeted support during specific weeks of your cycle could help, especially if you’re tracking changes over time.
Performance changes, and so should your nutrition
Estrogen rises during the follicular phase, bringing improvements in mood and muscle recovery. Many people report better strength gains during this part of the cycle.
During the luteal phase, higher levels of progesterone can increase core body temperature and reduce performance. Some athletes report greater fatigue and higher perceived effort during training.
Strategic fueling during these phases — like increasing complex carbs and electrolytes in the luteal phase – may help. Iron supplementation, in particular, has been shown to benefit athletes during menstruation and recovery windows. If you’re using a continuous glucose monitor (CGM), you may also notice more blood glucose variability during the luteal phase, which can influence fueling decisions around workouts.
Summary
Your body does change across the menstrual cycle. Hunger, energy, cravings, and performance all shift – and there are meaningful ways to support yourself through those changes.
Instead of following a generic food list based on the day of your cycle, track what’s true for you. If you feel hungrier in the luteal phase, plan meals accordingly. If cramps are a problem, test whether magnesium, omega-3s, or hydration changes help. If training feels harder the week before your period, don’t push through – adjust your load or recovery instead.
Your physiology is cyclical, so respond to what you need, when you need it.
References
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