Reviewed by

Morgane Leten - Nutrition & Fertility Expert Coach

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Train Like an Athlete by Listening to Your Cycle

Reviewed by

Morgane Leten - Nutrition & Fertility Expert Coach

Earlier this year, Naomi Van Den Broeck and Guud Woman joined forces. For World Menstrual Health Day, we collaborated with this incredible sprinter, who represented Belgium at the 2020 Summer Olympics in Tokyo. She told us at the time that she wished she'd known more about her cycle when she was younger. She would have been more open to herself when things weren't going well during her training. These days, Naomi is more aware of her cycle and adjusts her nutrition and training needs accordingly.

We spoke with Naomi about:

  • How she prepares for important moments in her sports career
  • How she eats according to her cycle
  • How she adapts her workouts to her menstrual cycle
  • The role of the female cycle in sports

What are you training for at the moment?

My next major goals are the European Indoor Athletics Championships in Istanbul and the World Athletics Championships in Budapest in August. After that, I'm focusing on the Olympic Games in Paris in 2024 – that's the ultimate goal. We just had four weeks off and have now started training again. So our focus is now on these upcoming events. It's a full schedule, but I'm taking it one step at a time.

What do you do to prepare for major sporting events?

I recently started working with a sports psychologist. As athletes, we focus primarily on the physical aspects of sports and often think less about the mental aspects. Thanks to my psychologist, I can mentally prepare for competitions and training sessions and learn how to better handle different situations.

When it comes to training, I try to track everything. That way, I can review it afterward and see what worked and what didn't.

I also talk openly with everyone on my team, my coach, family, and friends. It's important to feel like I can talk about anything with my community.

What do you eat to feel good? And do you adjust your diet to your cycle?

The first step is staying hydrated. When I feel my period coming and I experience symptoms, I drink more. I'm especially careful not to dehydrate during the day and while exercising, especially in the days leading up to my period.

Good to know: Hormonal fluctuations during your cycle affect how your body processes water . Some women notice they feel the need for water more quickly just before or during their period. Your body cleverly tells you this by making you feel thirsty. That's why most women drink more before and during their period. Always pay close attention to these signals, as dehydration can worsen PMS symptoms. So refill your water bottle and drink plenty!

When my period starts, I drink a wide variety of fluids, not just water. I keep three or four different bottles on hand, each with a different fluid: water, isotonic (water with sugar and salts), a protein shake for after workouts, and juice.

Did you know: Protein is especially important in the days before and during your period? You need about 100 to 200 more calories in the days leading up to your period. Protein not only helps you recover but also keeps you feeling full. This, in turn, prevents cravings.

When it comes to food, I'm not so strict with myself. But when my period comes, I try to eat more. And when I have cravings, I don't hold back. As athletes—and as women—we often tend to be strict about our diets.

Once you become hard on yourself and hold back, it can have physical and mental consequences. Nutrition is even more important when you experience PMS symptoms like cramps, breast tenderness, and mood swings. You need to keep your body fueled: your body is working hard, and these symptoms can take their toll, so eating enough is crucial. A constant calorie deficit can even cause you to stop menstruating altogether.

Good to know: Amenorrhea is the absence of menstruation. It often involves missing one or more periods. There are many possible causes, such as low body weight, excessive exercise, and stress, which is why it often affects elite athletes.

Just before my period, I crave comfort foods like soup or cheese. I also crave carbs like pasta more. I don't restrict myself in these foods either. It's my body's signal that I need them. To ensure my diet remains balanced, I eat less of these kinds of foods when I'm not menstruating.

Want to read more about eating according to your cycle? Check out our blog, " Hack Your Cycle with Nutrition."

And what about your workouts? How do you adjust your workout routine to your menstrual cycle?

In the days before my period, when I have less energy, we run less and focus more on strength training. With running, especially interval training, it's easy to push yourself too hard, and during the premenstrual phase of your cycle, you're more vulnerable. That's why it's important that I keep a closer eye on the intensity of my training.

So I'm doing more strength training, but I'm not increasing the intensity. Before and during my period, I lift up to 80% of my maximum capacity. It still works well, but I'm reducing the risk of burnout or injury.

Want to learn more about training according to your cycle? Read our blog post, Training According to Your Cycle , for tips on using your hormones to your advantage.

When we first spoke to you for World Menstrual Health Day in May, you mentioned experiencing cramps and mood swings during your period. What do you do to alleviate the symptoms?

I rest a lot. I'm used to pushing myself, but if I have any complaints, I reduce the number of training days. During training, I listen to my body. If I feel pain or get cramps, I stop. That's why it's so important to talk to my trainer and the people around me. That way, they understand what's happening. And if I have to stop, I don't feel like I'm giving up. I feel like I'm taking care of myself.

At these times, I also eat more foods with healthy fats and magnesium . I love bananas. They're high in magnesium , and they help naturally relieve my cramps.

You said you might not have been so hard on yourself if you'd known more about your cycle earlier in life. What do you do differently now?

Now that I understand my cycle, I'm much kinder to myself. I'm no longer in the dark when I have menstrual cramps. I know what's happening and why. I know I need to take the time to listen to my body. I now know that I can't perform well if my body isn't functioning properly. I think it's important to be kind and talk positively to yourself. Talk to yourself like you would talk to your best friends.

And know that you're not alone! Many women experience the same symptoms, and it helps to talk about them.

Do you experience mood swings around your period? Learn how to cope with them in this blog post. 

How did you learn all this?

I started by reading. The book "Roar" by Stacy Sims was incredibly valuable. It explains how to tailor your nutrition and training to your cycle, and it's specifically focused on athletic performance. Then I tried adjusting various things to see what worked.

I also started talking about it with my teammates. This helped immensely. The more we talked about it, the more connected we felt. We shared our stories, and they were so similar. We'd never talked about it before, and it felt good to know others were going through the same thing.

Do you think there's enough talk about the female cycle in sports?

No, absolutely not. We're all in the dark about our cycle. It's definitely not talked about enough. Even from a young age, we find it awkward to talk about our periods, and it remains taboo as we grow into adults. I think it's important to normalize conversations about your cycle from a young age.

It's important that everyone—not just athletes—shares knowledge about their cycle and uses it positively. I think one of the reasons it's not talked about much in sports is that women don't want to make excuses for not performing well.

We often don't talk about how we feel. We usually try to ignore our symptoms. We could be much kinder to ourselves if we gave ourselves a little more compassion at certain points in our cycle.

What would you say to someone struggling with menstrual cramps?

I think it's important to have a place where you can find information. A safe place with support, like Guud Woman. When you're struggling, it can be difficult to turn to a male coach. Sometimes even talking to your mother or sister can feel awkward.

Taking the first step is easier when it's free, like at Guud Woman. It's a place where you can access information and support about your cycle. And once you're armed with more knowledge, it can be easier to talk to people. It's a good start to feeling better, and I wish more people knew about it!

If you could give one message to your younger self, what would it be?

Don't be afraid to ask for help and information. It took me years to figure out what worked for me. And I wish I knew more about what lifestyle changes and supplements can do for me. If I could go back in time, I'd say: be more proactive and don't wait so long to seek help. You don't have to suffer alone.

Are you feeling a bit lost, just like Naomi used to be? Contact us . We have a team of experts in nutrition, exercise, fertility, pregnancy, sex, and more, and we're ready to help you with all your questions! Have you tried our product finder yet? It's an easy way to learn more about your symptoms and what you can do about them.