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What is the luteal phase and what does it mean for your fitness?
Written byLiz Connor
Reviewed byDr Emma Ross
The luteal phase comes with some interesting benefits around mid-way through your cycle. Sports physiologist Dr Emma Ross explains the science and how to make the most of this time…
Summary
1What is the luteal phase?
During the latter half of your menstrual cycle, your body is in prep mode for its next period…
2The early luteal phase explained
This starts right after ovulation and lasts around three to five days, though the timing can vary...
3How does this affect your fitness?
There are two potential benefits to training at the beginning of your luteal phase. You may find...
Unless you’re habitually using a period tracking app, your luteal phase might pass you by each month without you really noticing it.
But did you know, according to a recent clinical trial, this specific part of your menstrual cycle could potentially support for burning fat1 and running longer distances?
However, we’re all different and what might work for someone during this phase, might not work for you.
To help us unpack the science, we asked physiologist Dr Emma to explain more.
What is the luteal phase?
During the latter half of your menstrual cycle, your body is in prep mode for its next period. Typically, there are two main phases going on: the early and the late luteal phase.2
The first step in taking advantage of your menstrual cycle is knowing what’s happening hormonally in these two halves, so you can adapt your workout routine to match these changes in your body.
The early luteal phase explained
This starts right after ovulation and lasts around three to five days, though the timing can vary from person to person.2 “Oestrogen levels remain relatively high, but they gradually taper off as you approach your period,” says Dr Emma.
But the hormone hero here is progesterone, with levels increasing due to ovulation.2 “Progesterone is a calming hormone,3 so you might feel more chilled and relaxed, and your anxiety levels may lower,” she says.
How does this affect your fitness?
There are two potential benefits to training at the beginning of your luteal phase. You may find your muscles work longer without getting tired, and you might be able to burn fat more easily. This is because a rise in oestrogen and progesterone suppresses ‘gluconeogenesis’.4 This is the process by which your body makes a type of sugar called glucose. But research on this is still emerging.
“During the entire luteal phase, your body switches to burning fat rather than glucose as its main energy source,” explains Dr Emma. “Unlike glucose, which burns up quickly and can cause spikes and crashes, fat provides a slow and steady source of energy which is great for long-distance efforts.
“Some people sleep better when progesterone5 is high too, which can help with sports recovery,” says Dr Emma.
Why should I focus on LISS during the early luteal phase?
To take advantage of the fat-burning efficiency, Dr Emma recommends opting for Low-Intensity Steady-State (LISS) exercises like cycling, long-distance running, swimming and hiking.
That doesn’t mean you can’t still enjoy HIIT, but incorporating longer, lower-intensity sessions during this phase can better match your body’s natural energy patterns. This could potentially help you see bigger results, especially if sustainable weight loss is one of your goals.
The late luteal phase explained
Lasting around three to seven days, the late luteal phase comes with a gradual decline of oestrogen and progesterone2 – riding high during the earlier part – until their eventual drop-off during the premenstrual phase.
How does this affect your fitness?
With lower levels of hormones, it’s common to feel big changes to your mood, energy and motivation.
“Both progesterone and oestrogen have positive effects on our body – keeping our mood high and helping us to feel calm and in control,” explains Dr Emma. “When these hormones drop off, your body can experience withdrawal.”
You might feel low on energy, zapped of patience or a little more anxious. This rapid hormonal shift is also where some women feel the full effects of cramps and headaches.
“Although studies show you can access your max performance potential at any time in your cycle, PMS symptoms like mood swings, fatigue and bloating can stand in the way of you and your workout,” says Dr Emma.
In fact, research from YouGov7 estimated that six million British women avoid exercise every year as a result of their period.
Why should I adapt my workout at the end of the luteal phase?
All women are different, and some people might sail through this part of their cycle. But if you’re someone who struggles with sore boobs or heavy bloating, don’t beat yourself up for skipping those tougher fitness sessions.
“Don’t feel guilty or lazy if you need to lower the intensity – it’s normal for women to have energy dips throughout the month, and going hard 24/7 just isn’t sustainable,” says Dr Emma.
Instead, adjust your routine to how you feel, lean into those satisfying steady-state workouts and prioritise stretching and rest when needed.
What should I eat during the luteal phase?
Because progesterone naturally relaxes the gut and slows down digestion,8 you might feel constipated during the luteal phase. “It’s important to stay well-hydrated, eat small, frequent meals, and add in high-fibre foods to keep things moving along,” Dr Emma recommends.
“Avoid overloading on fruit or fruit smoothies though and try to limit salty foods. Progesterone can make your body more sensitive to changes in blood sugar, which can trigger food cravings and changes to your mood,” she says.
To help keep your blood sugar stable, focus on meals with brown, starchy carbs like brown rice and wholemeal or seeded bread, lean proteins, and starchy vegetables like sweet potatoes and squashes, which will help keep you fuller for longer.
Of course, this is just Dr Emma’s top tips and there isn’t much evidence behind what to eat during your luteal phase. We know everyone is different and it may not be suitable for everyone, so always make sure you prioritise a healthy balanced diet and do what’s right for you (same goes for exercise!).
What’s next?
Take a look at how to exercise to make the most of your four-phase menstrual cycle to keep up with any exercise habits.
This article is for advice only and does not constitute as medical advice. The evidence for this topic is emerging and these are the opinions of Dr Emma Ross. While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- Geiker NR, Ritz C, Pedersen SD, Larsen TM, Hill JO, Astrup A. A weight-loss program adapted to the menstrual cycle increases weight loss in healthy, overweight, premenopausal women: a 6-mo randomized controlled trial. The American Journal of Clinical Nutrition. 2016 Jun 8;104(1):15–20.
- Reed BG, Carr BR. The normal menstrual cycle and the control of ovulation [Internet]. Nih.gov. MDText.com, Inc.; 2018. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054/
- Sundström-Poromaa I, Comasco E, Sumner R, Luders E. Progesterone – Friend or foe? Frontiers in Neuroendocrinology. 2020 Oct;59(100856):100856.
- Hackney AC, Cyren CH, Brammeier M, Sharp RL. EFFECT OF MENSTRUAL CYCLE PHASE ON THE GLUCOSE-INSULIN RELATIONSHIP AT REST AND DURING EXERCISE. Biology of sport [Internet]. 1993;10(2):73–80. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8365523/
- 1.Progesterone for Sleep: Everything You Need to Know [Internet]. Sleep Foundation. 2023. Available from: https://www.sleepfoundation.org/physical-health/progesterone-for-sleep
- Carmichael MA, Thomson RL, Moran LJ, Wycherley TP. The Impact of Menstrual Cycle Phase on Athletes’ Performance: A Narrative Review. International Journal of Environmental Research and Public Health [Internet]. 2021 Feb 1;18(4). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7916245/
- Pycroft H. Cost of living: 12% of British women are affected by period poverty | ActionAid UK [Internet]. www.actionaid.org.uk. 2022. Available from: https://www.actionaid.org.uk/blog/2022/05/27/cost-living-12-british-women-are-affected-period-poverty
- Coquoz A, Regli D, Stute P. Impact of progesterone on the gastrointestinal tract: a comprehensive literature review. Climacteric. 2022 Mar 7;25(4):337–61.
- Lee SR, Choi WY, Heo JH, Huh J, Kim G, Lee KP, et al. Progesterone increases blood glucose via hepatic progesterone receptor membrane component 1 under limited or impaired action of insulin. Scientific Reports [Internet]. 2020 Oct 1 [cited 2022 Feb 7];10(1):16316. Available from: https://www.nature.com/articles/s41598-020-73330-7#Abs1
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