Nutrition

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Today's intake

Target 1840 kcal

1840 kcal left

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Phase nutrition tips· 🌸 Follicular

Estrogen rises and insulin sensitivity is high — a great time for carbs: whole grains + lean protein for fuel, plenty of fresh produce for antioxidants to prime the rising training load.

Foods for this phase

Eggs

Quality protein for recovery & growth.

Fresh salad

Vitamins and fiber, light fuel.

Berries

Antioxidants aid recovery.

Chicken breast

Lean high-protein staple.

Avocado

Healthy fats for steady energy.

What to eat, by nutrient

Not sure what you're missing? Below, foods are grouped by nutrient with sources — tap any to see "symptoms a deficiency may cause," so you can self-check and top up specifically, especially the micronutrients that are easy to overlook.

Worth prioritising this phase: Protein, B vitamins, Zinc

Macronutrients

Carbohydrates

Main training fuel; powers strength and high-intensity work

Rice, sweet potato, oats/whole grains, banana, potato

Protein

Repairs and builds muscle; maintains lean mass and immunity

Chicken breast, eggs, fish & shrimp, soy/beans, dairy

Healthy fats

Supports hormone production, fat-soluble vitamin absorption and satiety

Avocado, nuts, olive oil, oily fish, coconut

Vitamins

Vitamin A

Vision, skin/mucous membranes and immunity

Carrot, sweet potato, dark greens, egg yolk, butter

B vitamins

Energy metabolism, nerve function and blood formation (incl. B12, folate)

Whole grains, eggs, lean meat, dairy, mushrooms

Vitamin C

Antioxidant, collagen synthesis, and greatly aids plant-iron absorption

Orange/citrus, bell pepper, kiwi, strawberry, broccoli

Vitamin D

Calcium absorption, bone & muscle function, immunity (made via sunlight)

Oily fish, egg yolk, mushrooms, fortified milk, sunlight

Vitamin E

Fat-soluble antioxidant; protects cell membranes and skin

Nuts, sunflower seeds, avocado, olive oil, dark greens

Minerals

Iron

Blood formation and oxygen transport; directly affects endurance and energy (women lose more during periods)

Red meat, dark leafy greens, legumes, shellfish, fortified grains

Zinc

Immunity, wound healing, taste and hormone metabolism

Oysters, red meat, pumpkin seeds, legumes, nuts

Magnesium

Muscle relaxation, nerves & sleep, energy metabolism (esp. luteal/period)

Nuts, dark leafy greens, dark chocolate, legumes, avocado

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