Cycle-Friendly Exercise Fuel With A Hormone-Balancing Boost
Whether you’re a veteran seed-cycler or in the early stages of exploring this holistic hormone-balancing practice, you can upgrade your pre-and post-workout fuel with a cycle-friendly boost that supports your menstrual rhythm by modulating the key players of estrogen and progesterone.
Seed Cycling For Menstruators
Seed cycling protocol is informed by two main events: menstruation and ovulation. In the first half of the cycle—between the start of your period and ovulation—flax and pumpkin seeds are used to promote healthy estrogen production and metabolism, while priming the body for progesterone production later on. In the second half of the cycle—between ovulation and your next period—sunflower and sesame seeds are used to stimulate progesterone production, support liver function, boost immunity, and eliminate excess estrogen.
Seed Cycling Pro-Tips
Refrigerate whole, raw, unsalted seeds in airtight glass containers
Go easy on the gut by grinding seeds before consumption.
Fueling For Exercise: A High-Level Overview
When you exert effort during exercise, the body breaks down glycogen—carbohydrate stores—to free glucose into the blood and fuel muscles. Fully stocked, muscle glycogen can support up to two hours of low-intensity continuous activity—walking, yoga or light running where your heart rate stays below 75% of your max. During high intensity exercise however, where your heart rate is higher than 75% of your max, glycogen is quickly depleted—in as little as 15-30 minutes. Note: your maximum heart rate is roughly 220 minus your age1.
Fueled vs. Fasted Training
The bottom line? If you’re training at a low intensity for a short period of time, you need not worry too much about pre- and post-workout fuel. With a balanced diet, you should have enough stores at any given time. If you’re heading into a high-intensity session like resistance training, CrossFit, or speed drills, you may want to consider topping off the tank before and after.
Fully stocked, muscle glycogen can support up to two hours of low-intensity continuous activity. However, glycogen is quickly depleted—in as little as 15-30 minutes—during high intensity exercise.
The key to fueling before and after high-intensity workouts is to make whole food snacks ahead of time so that you’re not tempted to skip nutrition when you’re running short on time. Many of the whole food snacks below can be made in advance and kept for a week or more to meet your fueling needs. They’re also designed to deliver your full daily dose of seed cycling nutrition when combined before and after exercise.
Protein Matters
You’ll find that whey protein and greek yogurt are used in many of the snacks listed below. These complete proteins are easy to digest and allow for quick gastric emptying to circulate nutrients efficiently and minimize stomach upset during/after exercise. They also contain high levels of branch chain amino acids (BCAAs) which help with muscle adaptation and repair. For plant-based alternatives, consider a vegan protein powder that contains BCAAs and nut yogurts like almond, cashew, or coconut.
Pre-Workout: Your Body Needs Energy To Move
Aim to have at least 100-200 calories between 30 and 90 minutes before you start moving. This staves off the additional cortisol spike that comes with fasted training and gives you the mental and physical energy required to make the most of your sweat session. Go easy on fats for pre-workout as they slow down metabolism and make it difficult for your calories to go to work quickly. Aim for at least 15-20g protein and look for a balance of about 2:3 protein to carbs and minimal fats.
Go easy on fats for pre-workout as they slow down metabolism and make it difficult for your calories to go to work quickly.
Notes for the Follicular Phase
You can get by on the low end of the recommendations above during the follicular phase when baseline metabolism is slightly lower and the body has an easier time making use of carbs for energy.
Stick to easy-to-digest carbs like those found in veggies, rice, and toast for readily available energy to fuel high-intensity workouts.
Notes for the Luteal Phase
You will unequivocally feel and perform better in a fed state. Please skip the fasted training sessions during this phase!
As you tone down the intensity in favor of endurance and mobility training, you can reach for slow-burning carbs like those found in beans and whole grains.
You’ll find sweet potatoes are a go-to for both pre- and post-workout fuel in the luteal phase—they boost progesterone, provide high levels of B6 to combat mood fluctuations, and boast high fiber to help metabolize excess estrogen.
A Note For Fueling Early-Morning Workouts
If you’re working out first thing in the morning, you may not have the time wealth to let your pre-workout nutrition go to work for at least 30 minutes. Consider a protein-infused beverage that can be made the night before and drink it while you’re getting ready to go. For example, combine 1 tsp of matcha or 1 shot of espresso with 1 cup of nut or oat milk and 1 scoop of protein powder.
Break the fast before you break a sweat!
Post-Workout: Support Repair and Recovery
Replenish energy stores to support muscle protein synthesis and recovery with a whole food snack after high-intensity exercise. Aim to eat at least 200-350 calories within 30 minutes completing a workout to take advantage of what Dr. Stacy Sims refers to as the “golden recovery window” where metabolic functions are optimal for repair. Your post-workout fuel should be a balance of 15-30g carbs and at least 20g protein. Again, go easy on the fats in post-workout fuel so your body can put your carbs and protein to quick work without getting weighed down. Save your healthy fats for 2+ hours after exercise.
Notes for the Follicular Phase
Take advantage of the anabolic (building) potential during this phase when estrogen is on the rise. Don’t skip your post-workout recovery fuel which helps your body build and repair lean muscle!
As with pre-workout fuel, you can stick to the low end of the caloric intake during the follicular phase where your body is using food more efficiently.
Notes for the Luteal Phase
With the body already in a catabolic (breakdown) state, have your post-workout snack at the ready and consume within 30 minutes of finishing your session. While delaying nutrition after exercise may shift your body into fat burning, this is a survival mechanism not an upgrade. Your system sees the state of depletion as a threat and holds onto resources i.e. fat storage in the long run.
Reach for BCAAs like those found in whey, dairy, meat and fish, to combat muscle breakdown and improve repair.
Seed Fuel For Cycle-Friendly Exercise
First Day of Period to Ovulation
The first half of the cycle is generally marked by a low hormone profile that increases rapidly as ovulation approaches. This is generally a time for high-intensity training and building strength. With minimal hormone interference during this low-hormone phase, we are more resilient to stress, have a higher pain tolerance, and easier access to glycogen for energy during exercise. The kicker here is you have to eat carbs to make good use of this metabolic upgrade. In other words, it’s time to put carbs back on the nice list and stop punishing yourself through high intensity on an empty tank. Though you can get by with a little less in terms of pre-workout fuel, your performance will thank you if you eat a little something before each session.
Seed cycling protocol for menstruating women during this part of the cycle includes 1 tablespoon of flaxseed and 1 tablespoon of pumpkin seeds daily. Give these snacks a try to leverage your physiology during exercise and support recovery after your last rep.
Part 2: Ovulation to Next Period
In ovulatory cycles, the second half brings an elevated hormone profile comprising high levels of estrogen and progesterone to create the nourishing uterine environment required to sustain life. As the body goes to work building the highly-vascularized endometrium, there are several key metabolic shifts that occur—baseline metabolism and core temperature increase, sweating occurs later making you more sensitive to heat, plasma volume decreases and the heart has to work a little harder to pump thicker blood, and the body shifts into a catabolic (breakdown) state. The bottom line? You must fuel intentionally before and after exercise and dial down the intensity to preserve energy levels and keep resource depletion at bay.
Seed cycling protocol for menstruating women during this part of the cycle includes 1 tablespoon of sesame seeds and 1 tablespoon of sunflower seeds daily.
See below for some easy recipes that can be created ahead of time to help energize your workouts and replenish your body’s stores afterwards.
Pre-Workout Snacks for the Follicular Phase
Savory: Protein Seed Butter on Toast with Hard Boiled Egg
280 calories | 21g carbs | 20g protein | 13g approximate fat per serving
*makes 12 servings
Combine 1 tsp salt, 1 cup unflavored whey protein powder, and ½ cup each ground pumpkin and flax seeds, stir until evenly distributed
Add to 2 tbsp grass fed ghee, 2 tbsp coconut aminos, and 1 tbsp pure maple syrup or date syrup in food processor and blend in intervals until smooth.
Refrigerate in airtight glass container for up to one week
Spread 2-3 tbsp of seed butter onto 1 slice of low-glycemic, easy to digest Ezekiel or gluten-free bread and top with sliced hard-boiled egg
Sweet: Banana Cacao Protein Shake
340 calories | 28g carbs | 29g protein | 14g fat approximate per serving
*makes 1 serving
Blend the following ingredients until smooth: ½ frozen banana, ¼ cup frozen blueberries, 1 tbsp cacao nibs, 2 scoops whey protein isolate or your favorite protein powder, 1 cup unsweetened almond milk (more as needed for desired texture), a pinch of sea salt and cinnamon, and ½ tbsp each of ground flax and pumpkin seeds.
Enjoy chilled 30 to 90 minutes before exercise.
Post-Workout Snacks for the Follicular Phase
Savory: Hard Boiled Egg on Buttered Toast + Carrots with Dill Dip
303 calories | 26g carbs | 21g protein | 13g fat (approximate per 2 tbsp serving)
*makes 8 servings
Combine 2 cup nonfat Greek yogurt, 2 tbsp lemon juice, 2 tbsp dried dill (4 tbsp fresh chopped), 1 tsp sea salt, 1 tsp onion powder, ½ tsp garlic powder, ground black pepper to taste, and ½ cup each of ground flax and pumpkin seeds.
Blend in food processor until smooth
Pair 2 tbsp of dip with ½ cup carrots and 1 slice of low-glycemic, easy to digest Ezekiel or gluten-free bread topped with grass fed butter and a sliced hard boiled egg
Sweet: Probiotic Protein Bowl
348 calories | 23g carbs | 26g protein | 19g fat (approximate per 1 serving)
Top 1 cup of Kefir or nonfat Greek Yogurt with ¼ cup fresh berries, 10 almonds, 1 tbsp nut butter of choice, and ½ tbsp each of ground flax and pumpkin seeds.
Pre-Workout Snacks for the Luteal Phase
Savory: Smoked Salmon + Seed Strong Hummus Bites
259 calories | 20g carbs | 20g protein | 12g fat (approximate per 2 tbsp hummus + pita chips)
*makes 16 servings
Blend the following in a food processor until smooth: 2 tbsp olive oil, ⅔ cup nonfat greek yogurt, 1 tbsp lemon juice, 1 can chickpeas, ¼ cup hemp hearts, 1 clove garlic, ½ tsp cumin, ½ tsp smoked paprika, 1 tsp salt, ground pepper to taste, ¼ cup each of ground sesame and sunflower seeds.
Use 3 tbsp of hummus on 7-10 pita chips and top with a divided 4oz serving of smoked salmon
Sweet: Sweet Potato Protein Bites
130 calories | 11g carbs | 8g protein | 8g fat (approximate per 1 muffin)
*makes 12 servings
Blend 1 cup greek yogurt, 2 eggs, ½ tsp vanilla, 2 medium sweet potatoes (cooked, cooled, and peeled), and 1-2 tbsp pure maple or date syrup as desired
Add ½ cup old fashioned oats, ½ cup unflavored whey isolate protein powder, 1 tsp cinnamon, 1 tsp baking powder, ¼ tsp baking soda, ½ teaspoon salt, and ¼ cup each of ground sesame and sunflower seeds.
Blend until well mixed
Pour evenly into 12 muffin cups and bake at 350 for 20-25 minutes or until a toothpick comes out clean
Enjoy 1-2 muffin with a drizzle of almond or other nut butter as desired. For resistance training and very high intensity days, pair with 2 scoops of your favorite protein in 1 cup of almond or other nut milk.
Post-Workout Snacks for the Luteal Phase
Savory: Sweet Potato Bake with Seed Blend Topping + Crema
With higher calories, carbohydrates, and fat content, this “snack” works best as a lunch or dinner meal after your sweat session when paired with a complete protein.
320 calories | 40g carbs | 15g protein | 12g fat (approximate per 1-cup serving)
*makes 8 servings
Topping: Combine ¼ cup each of ground sesame and sunflower seeds with 1 tbsp melted grass fed butter or ghee, ½ tsp garam masala, and sea salt to taste, set aside
Crema: Combine 1½ cup nonfat Greek yogurt with 3 tbsp fresh lime juice, 2 tsp lime zest, ¼ tsp salt, and optional cilantro to taste, refrigerate in an airtight container
Combine 4 cups sweet potatoes, 1 can rinsed unsalted black beans, 2 cups vegetable broth, and 1 cup rinsed uncooked quinoa in a bowl.
Season with 1 tsp each of sea salt, cumin, and chili powder (more as desired if you like a little extra spice) *optional crushed black pepper to taste
Pour into a 9 x 13 casserole dish and bake covered at 375 for 45 minutes
Uncover, crumble topping and spread evenly over pan and bake for an additional 15 minutes
Top 1 cup of bake with 2 tbsp crema and eat with baked chicken, seasoned ground turkey, or other complete protein.
Sweet: Seed Cycling Bliss Balls + Yogurt
344 calories | 19g carbs | 32g protein | 17g fat (approximate per 1 bliss ball and ½ cup yogurt)
*makes 16 servings
This recipe makes 16-20 energy-dense servings for quick replenishing fuel that you can sneak in after any workout—particularly during the luteal phase when you need a bit more to combat the catabolic nature of progesterone. This recipe has a healthy dose of good quality fats which is higher than might be desired post-workout. However, when paired with complete protein like that found in greek yogurt, these fats can help support recovery.
Blend until smooth: 1 cup unsweetened almond or other nut milk, 1 cup of your favorite chocolate protein powder, 1 cup unsweetened almond or other nut butter, and up to 1 tbsp pure maple or date syrup as desired; set aside
Combine in food processor: ½ cup each of ground sesame and sunflower seeds, ¼ cup chia seeds, ¼ cup cacao nibs, ½ tsp each of cinnamon and sea salt
Add wet ingredients to dry in food processor and mix in intervals until consistency is smooth
Roll 1 tbsp mix into small balls and then coat in fresh sesame seeds or transfer to airtight glass container for use as spread
Refrigerate for up to one week
Pair 1-2 bliss balls or ½ whole grain English muffin topped with 2 tbsp spread with ½ cup nonfat Greek yogurt.
Notes
Maximum heart rate has long been calculated as 220 minus your age. However, in her complete guide to training for women’s physiology ROAR, Dr. Stacy T. Sims PhD notes that a more accurate calculation is 211 minus 64% of your age.
