Menstruatiecyclus Fase Calculator
Ontdek je huidige cyclusfase en ontvang wetenschappelijk onderbouwde training en voedingsaanbevelingen die passen bij je hormonen. Cyclus synchronisatie kan de prestaties, energie en het welzijn verbeteren.
Veelgestelde vragen
What are the four menstrual cycle phases?
The four phases are: Menstruation (days 1–5), the Follicular phase (days 6–13), Ovulation (around days 14–16), and the Luteal phase (days 17–28). Exact timing varies based on your individual cycle length and period duration.
How does the menstrual cycle affect training performance?
Hormonal fluctuations directly impact energy, strength, and recovery. Oestrogen peaks during the follicular phase and boosts muscle strength and pain tolerance. Progesterone rises in the luteal phase, raising core body temperature and reducing tolerance for high-intensity work. Matching workout intensity to your hormonal state is called cycle syncing.
What are the best nutrition tips for PMS?
During the late luteal phase leading into PMS, focus on magnesium-rich foods (dark chocolate, leafy greens, nuts and seeds), vitamin B6 sources (chickpeas, salmon, bananas), complex carbohydrates for serotonin support, and reduce processed sugar, salt, and alcohol. Staying well-hydrated also helps reduce bloating.
What are the benefits of cycle syncing?
Cycle syncing aligns your exercise, nutrition, and recovery habits with your hormonal phases. Reported benefits include improved athletic performance, reduced PMS symptoms and fatigue, better recovery between sessions, more consistent energy, and an overall deeper connection to your body's natural rhythms.