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"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Do you experience fear of not knowing where a machine is, what it does, or how to use it? Well, you aren’t alone–in fact, 15% of adults avoid going to the gym because they are unsure of how to use the machines. Even ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/sydgrows/?hl=en"},"content":[{"data":{},"marks":[],"value":"Sydney Cassidy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", founder of the ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/gymgirlslockerroom/?hl=en"},"content":[{"data":{},"marks":[],"value":"@gymgirlslockerroom","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", used to experience this, and she gives her tips about ‘[owning] the space you’re in’, having a look around the gym to suss out the equipment when you go somewhere new.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most machines have information on how to set them up and use them, with many having a QR code you can scan for a video demonstration. You can also use the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to look up videos of how to do each exercise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another great option is to book a gym induction, or if your gym doesn’t offer one, ask one of the Personal Trainers to show you around the equipment. We know they can seem intimidating, but you should never be afraid of asking PT on the gym floor for help–it’s their job, after all!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Have A Plan, Every Time","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s nothing worse than wandering around the gym, unsure of what to do.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“Having a training program designed for you will help you stay in your lane and tackle any workout anxiety,” suggests ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/siobhan.theconfidencecoach/"},"content":[{"data":{},"marks":[],"value":"Siobhan Hattersley","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", personal trainer and confidence coach. Selecting a workout on the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" before you head to the gym means you can enter the gym knowing exactly what you are doing (plus, there are videos to show exactly how to do each exercise so that you can do them confidently).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you don’t feel confident using the machines or squat rack or feel anxious about the gym being busy, doing a simple ","nodeType":"text"},{"data":{"uri":"/blog/article/dumbbell-back-exercises"},"content":[{"data":{},"marks":[],"value":"dumbbell-only workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is the ideal ‘shy girl’ workout to help reduce gym anxiety.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ilhAOFwN1kUOG2xdqjPLX","type":"Entry","createdAt":"2024-11-04T16:39:16.605Z","updatedAt":"2024-11-04T16:39:16.605Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"mediaEmbed"}},"locale":"es-US"},"fields":{"contentfulLabel":"NataleeBFitness Shy Girl Workout","embedType":"TikTok","embedCode":"@sydgrows it’s time to start owning the space you’re in #gymtok #gymgirl #girlswholift #gymanxiety #gymconfidence #gymadvice #gymbeginner #gymcommunity #gymmotivation #fitnessmotivation ♬ snowfall - Øneheart & reidenshi
"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"5. Avoid Peak Hours","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve ever entered the gym around 6 pm, you’ll know how loud, packed, and sweaty it is. Even the most confident gymgoer can find it overwhelming, so for those of us who struggle with gym anxiety, it can be downright fear-inducing. Visit the gym during quieter hours, and it’s a whole different experience: The music is quieter, it’s a lot less busy, and most of the equipment you need will be free. Working out when your gym peak hours are and avoiding them, if possible, can be a game changer to the efficiency and enjoyment of your workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"6. Go With A Friend","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another way to overcome gym anxiety is to work out with a friend. Having someone else with you to help you navigate the gym can boost your confidence (especially if they know what they’re doing!) and keep you accountable, on track, and motivated. Plus, having someone to chat with when you’re resting between sets or doing a pair workout together is a lot more fun than working out alone!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"7. Find Your Community","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Don’t have a friend to workout with? Well, it’s time to make some. Joining a class is a great way to connect with like-minded people in the gym, making you feel part of a community, which is a ‘game-changer’ according to Lashara if you’re struggling with low confidence or anxiety. If you don’t fancy a gym class, ","nodeType":"text"},{"data":{"uri":"/blog/article/gymshark-run-club"},"content":[{"data":{},"marks":[],"value":"run clubs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or online communities/challenges–such as ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"data":{},"marks":[],"value":"#Gymshark66","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"—are also a great way to connect with others and get motivated.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Often, the act of booking into a class means you are committed to going (and less likely to talk yourself out of it). Plus, there’s no need to stress about what exercises you are going to do or what gym equipment you need, as the instructor will take you through everything.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"8. Wear What Makes You Feel Comfortable","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"So you’ve found a gym class you fancy, but the thought of everyone in the class staring at you puts you off. Is your sports bra supportive enough? Are your shorts too tight? Do you have sweat patches? – Wearing something you feel comfortable in is so important in the gym. ","nodeType":"text"},{"data":{"uri":"/collections/matching-sets/womens"},"content":[{"data":{},"marks":[],"value":"Matching sets","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/5-inch/mens"},"content":[{"data":{},"marks":[],"value":"5-inch shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" aren’t for everyone. If you feel self-conscious, you might want to opt for an ","nodeType":"text"},{"data":{"uri":"/collections/oversized-t-shirts/womens"},"content":[{"data":{},"marks":[],"value":"oversized t-shirt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or if it’s sweat patches that worry you, having a ","nodeType":"text"},{"data":{"uri":"/collections/moisture-wicking-shirts/mens"},"content":[{"data":{},"marks":[],"value":"moisture-wicking t-shirt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" can help keep sweat to a minimum. But most importantly, remember that 1) sweat is normal, especially when working out, and 2) no one is likely looking at you anyway.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Gym Anxiety Isn’t Unusual, But There Are Ways You Can Beat It","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Getting over gym anxiety isn’t something you can change overnight, but by working on the eight steps above, you will slowly build confidence and reduce your gym fear. Whatever’s driving your gym anxiety, try to find movement that you enjoy, whether that’s ","nodeType":"text"},{"data":{"uri":"gymshark://fitness/view/collection/391cUomomVS0yUmi8Ne32h"},"content":[{"data":{},"marks":[],"value":"yoga","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"gymshark://fitness/plan/filter/strength"},"content":[{"data":{},"marks":[],"value":"resistance training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or ","nodeType":"text"},{"data":{"uri":"gymshark://fitness/view/collection/6vCqpb76mAXowD8SJnwTcp"},"content":[{"data":{},"marks":[],"value":"HIIT","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"–This will make it a lot easier to motivate yourself to get into the gym and get your workout done without worrying about what others are doing!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to get started? Download the Gymshark Training App and sign up for Gymshark66.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"232YTVzWHUCr2xdAwVgsaG","type":"Entry","createdAt":"2024-09-30T15:33:17.945Z","updatedAt":"2024-12-11T15:18:08.621Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (General/BAU Conditioning)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"If you need mental health support, you should always consult with a professional. 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You might also prefer booking a gym class or joining a group, such as a run club so that you can work out with other people and be guided by an instructor. Read our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/going-to-the-gym-alone-confidence"},"content":[{"nodeType":"text","value":"tips to feel more confident going to the gym alone","marks":[],"data":{}}]},{"nodeType":"text","value":" and discover more ways to build your gym confidence.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3nnsyVcWdJSmj2DVpFtR6b","type":"Entry","createdAt":"2024-11-04T16:41:05.297Z","updatedAt":"2024-11-04T16:41:05.297Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Does Going To The Gym Help With Anxiety?","headerContent":"Does Going To The Gym Help With Anxiety?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes, studies have found that exercise reduces symptoms of anxiety, showing a clear correlation between increased exercise and reduced anxiety [","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://onlinelibrary.wiley.com/doi/abs/10.1002/da.22915"},"content":[{"nodeType":"text","value":"6","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/pii/S0165032721010739?undefined&utm_medium=organic&utm_source=blog&utm_campaign=exercise-and-anxiety"},"content":[{"nodeType":"text","value":"7","marks":[],"data":{}}]},{"nodeType":"text","value":"]. This is true for both aerobic exercise and weight training [","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/002239999290114H?undefined&utm_medium=organic&utm_source=blog&utm_campaign=exercise-and-anxiety"},"content":[{"nodeType":"text","value":"8, ","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/28819746/?undefined&utm_medium=organic&utm_source=blog&utm_campaign=exercise-and-anxiety"},"content":[{"nodeType":"text","value":"9","marks":[],"data":{}}]},{"nodeType":"text","value":"]. For a long time, endorphins have been credited for exercise-induced europhia–that you may know as ‘runners high’–but modern research points to endocannabinoids being the reason for this exercise europhia. These naturally occurring neurotransmitters produce euphoria, reduce stress, and promote well-being [","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9916354/?undefined&utm_medium=organic&utm_source=blog&utm_campaign=exercise-and-anxiety"},"content":[{"nodeType":"text","value":"10","marks":[],"data":{}}]},{"nodeType":"text","value":"].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"iNibMJsVQPbGN5UNAW5av","type":"Entry","createdAt":"2024-11-04T16:41:17.277Z","updatedAt":"2024-11-04T16:41:17.277Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"How Common Is Gym Anxiety?","headerContent":"How Common Is Gym Anxiety?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gym anxiety is very common. In fact, around ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.princes-trust.org.uk/about-the-trust/news-views/princes-trust-and-censuswide-research-2021"},"content":[{"nodeType":"text","value":"half of us","marks":[],"data":{}}]},{"nodeType":"text","value":" struggle with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/blog/article/going-to-the-gym-alone-confidence"},"content":[{"nodeType":"text","value":"low confidence","marks":[],"data":{}}]},{"nodeType":"text","value":" and self-esteem–with the gym being very anxiety-inducing for many [11]! Research shows that women, more than men, are affected by gym anxiety, however both genders can experience gym fear. 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","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although protein timing is often over-hyped, the science around pre-bed protein consumption may be your answer to breaking through that muscle-building plateau.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, should you have a protein shake before bed? Will consuming protein before bed help you build muscle faster?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That is exactly what we're going to look at in this article.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"53408I6rVjzVZW7PlBkeRz","type":"Asset","createdAt":"2023-07-25T16:08:25.251Z","updatedAt":"2023-07-25T16:08:25.251Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"230608 GYMSHARK FarmFitness 2 Shot04 0111 (1)","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/53408I6rVjzVZW7PlBkeRz/378683720d03698f846f96f745951c2c/230608_GYMSHARK_FarmFitness_2_Shot04_0111__1_.jpg","details":{"size":416035,"image":{"width":2730,"height":1821}},"fileName":"230608_GYMSHARK_FarmFitness_2_Shot04_0111 (1).jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Should You Have A Protein Shake Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"The big question! Chugging a protein shake straight before bed may seem a little weird to some, but there could be a reason bodybuilders have adopted this approach. But, does science support this muscle-building hack.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/"},"content":[{"data":{},"marks":[],"value":"study","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" looking at the impact of pre-sleep protein ingestion concluded that \"protein ingested prior to sleep is effectively digested and absorbed during sleep, thereby increasing plasma amino acid availability and stimulating muscle protein synthesis during overnight sleep in both young and old.\"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The same above study also suggested that the combination of protein ingestion before bed combined with a regular resistance training program can further augment gains in muscle mass and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are also long-term benefits, as the more efficient our recovery process, the quicker we can train those muscle groups again, speeding up our muscle and strength gains.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How Much Protein Should You Have Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now we understand that a protein shake before bed could have a positive impact on our muscle-building efforts, it's time to understand how much protein you should have before bed to build muscle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study by ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/"},"content":[{"data":{},"marks":[],"value":"Tim Snidjers","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"et al. ","nodeType":"text"},{"data":{},"marks":[],"value":"looked at the impact of pre-sleep protein ingestion, concluding that ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"\"that ingesting a moderate amount (~30 g) of protein prior to sleep represents an effective intervention strategy to augment gains in skeletal muscle mass and strength during a resistance-type exercise training program.\"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although participants have also been trialed on 20g and 40g, it was concluded that 30g of protein before bed was an adequate dosage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1pBp84L8CGfk5Y9Fs1w8h0","type":"Asset","createdAt":"2023-05-09T15:17:28.776Z","updatedAt":"2023-05-09T15:17:28.776Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"legacy-shoulders","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/1pBp84L8CGfk5Y9Fs1w8h0/4f62e31c5afb27b6503e3dc369544cc6/legacy-shoulders.jpg","details":{"size":1262579,"image":{"width":3277,"height":2186}},"fileName":"legacy-shoulders.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is The Best Protein To Have Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are plenty of protein options on the market, from whey isolates to casein and plant-based protein, such as pea and soy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although whey protein is the fastest digesting, most popular form of protein supplement - you may be surprised to hear it's not the most effective when it comes to pre-bed protein shake ingestion.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Several ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924180/"},"content":[{"data":{},"marks":[],"value":"studies","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" have indicated the slow-digesting benefits of casein protein can provide the body with a more consistent and prolonged level of protein synthesis throughout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"When we go through long periods without eating or digesting food, such as during sleep, our body can begin to break down its muscle proteins, commonly known as catabolism (catabolic).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"With casein protein being slow digesting, it essentially drip feeds your body with protein, giving it a viable source to digest and utilize for bodily functions and recovery. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now, there's no need to go out and buy a different type of protein - whey protein has also been shown to have positive effects when consumed before sleeping.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Suppose you intend to replace your regular whey protein supplement in the future. In that case, a whey and casein blend may be a great versatile and cost-effective solution to provide both fast and slow-digesting protein sources.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Is There a Casein Protein Supplement For Vegans?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, the good news is we've established a slow-digesting protein is best to consume before bed. The bad news? Casein is derived from milk, and therefore vegans or those sensitive to milk products may need to find an alternative.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Luckily, many plant-based protein supplements are generally slower to digest than whey protein - so some of the benefits can still be had from vegan protein supplements.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Takeaways","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nCombining the results of multiple studies, it's clear that consuming a moderate serving of protein before bed can positively impact protein synthesis, muscle growth, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"However, it won't make up for inadequate sleep. Consuming a lot of liquid in your protein shake before bed may result in you waking up in the night for the toilet, so be sure to down your shake an hour or so before bed to give you the best chance of undisturbed sleep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"WRITTEN BY: ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"CHRIS BECK","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/chrisbeckxo/"},"content":[{"data":{},"marks":[],"value":"Chris Beck","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is Senior Editor at Gymshark, with a passion for curating informative conditioning and health content. 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Now, it’s more like ‘do you even Wim Hof?’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths have been a rising health trend in recent years. It’s no surprise with the explosion of podcasts and social media platforms such as TikTok, where ice bath enthusiasts rave about the health and recovery benefits.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths are a recovery protocol that have been around for as long as pumping iron itself – in fact, jumping into a tub of cold water dates right back to ancient Greece ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012715/"},"content":[{"data":{},"marks":[],"value":"(1)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Fast forward to 2023, and it’s a method used by athletes, health gurus, gym-goers, and celebrities across the globe.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Personally, I prefer the idea of a warm bath accompanied by Netflix and a glass of red. However, I may change my mind after we discuss the benefits of an ice bath for those of us who do, in fact, lift.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is An Ice Bath?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"An ice bath is a form of cold water immersion, similar to other methods such as plunge pools. They consist of submerging the body (not the head!) into cold water following exercise for a set period of time, at a set temperature. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths are a controversial method due to the risk-reward of things like hypothermia and the unclear degree of the physiological recovery benefits. Research has certainly been hot and cold on them (excuse the pun), with unclear findings as to whether we should cool down on the use of ice baths or keep them running (I’m on fire today). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Science suggests that there are likely subjective benefits, which may be why ice baths have stood the test of time. Maybe, there are also a few ice bath health benefits. So, let’s find out…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Does An Ice Bath Do?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Exercise can cause fatigue. We need to recover from that fatigue to improve (adapt) and then, we can exercise again. Pretty simple right?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what does an ice bath do? Well, the quicker this process occurs, the quicker we can repeat the process to see more improvements. The idea is that ice baths may help speed up this recovery process. The next question is, how would ice baths help with this? ","nodeType":"text"},{"data":{"uri":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0139028"},"content":[{"data":{},"marks":[],"value":"(5)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Subjectively (based on our perception)","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Delayed Onset Muscle Soreness (DOMS)","nodeType":"text"},{"data":{},"marks":[],"value":" - A reduction in that strangely satisfying muscle ache that you experience in the days following exercise.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rating of Perceived Exertion (RPE)","nodeType":"text"},{"data":{},"marks":[],"value":" - A reduction in the physical effort that you feel an activity requires.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Five Benefits Of An Ice Bath","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"What are the benefits of an ice bath? There’s likely more, but to keep things simple, I’ll list five ice bath benefits below, followed by a little more information on each of the ice bath benefits;","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Placebo Effect","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Analgesia","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Reduce Inflammation","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Transfer Of Temperature","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Placebo Effect","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"As we’ve discussed, the benefits of ice baths may not entirely occur within the body itself but may be due to perception. Ice baths are what I call ‘mental warfare’. This mental warfare reduces over time, decreasing sensitivity to the cold pain sensation. People often report feeling ‘alive’ and ‘awake’ after ice baths. This is what may also help reduce our perception of DOMS and RPE.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Analgesia","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"This leads nicely to physiological pain-reducing benefits. The cold sensation can wake up our thermal nerve cells. However, it can also decrease nerve conduction speeds and excitability. This can actually cause reduced communication from our thermal nerve cells to the sympathetic nervous system ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.2165/00007256-200636090-00003"},"content":[{"data":{},"marks":[],"value":"(10)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", resulting in reduced perceived pain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction is when the blood vessels (vaso) narrow (constrict). In the context of ice baths, this would occur due to the skin and blood vessels detection of cold sensation. The body does this to restrict blood flow and conserve its core temperature. This reduces blood flow to the muscles where we may have just created muscle damage and inflammatory responses ","nodeType":"text"},{"data":{"uri":"https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570"},"content":[{"data":{},"marks":[],"value":"(9)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Reduced inflammation","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"It may very well be that a reduction in blood flow reduces swelling and white blood cell access to damaged muscles ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/ajpmr/Abstract/2002/11001/Exercise_Induced_Muscle_Damage_in_Humans.7.aspx"},"content":[{"data":{},"marks":[],"value":"(3)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", resulting in reduced inflammation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Transfer of temperature","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"A benefit of using ice baths or plunge pools versus something like a cold shower or cryotherapy is that the body is submerged and in direct contact with a cold liquid, which covers the body. The chances are that the blood vessels will respond better to a liquid that is in direct contact with the skin and can affect the skin's temperature.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Temperature Should An Ice Bath Be?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study comparing 8ºC versus 15ºC in rock climbers found that 15ºC could be more effective in promoting recovery ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The test used to measure recovery was a hand grip strength test, which may not mean that this is the case for the legs, let's say. However, starting with a warmer temperature may be safer to reduce the risk of hypothermia and gradually expose the body to colder temperatures as you become more comfortable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How Long Should You Stay In An Ice Bath?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This depends on the individual; overall body mass, muscle mass, and fat mass can affect the time it takes for the body's core temperature to be affected by an ice bath.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research has previously used durations that range from 8 to 10 minutes ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/"},"content":[{"data":{},"marks":[],"value":"(2)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". or 12-minutes in the form of three 4-minute intermittent bouts ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Based on the fact that cross-country runners (8-minutes) could feel the effects quicker than American Football linemen (11-minutes) ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/28937782/"},"content":[{"data":{},"marks":[],"value":"(4)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you could start on the lower end of the scale to prioritize safety and scale this up gradually if you have a higher body, muscle, and fat mass, taking into consideration your perceptual response to ice baths.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"With All That Being Said, Are Ice Baths Worth It?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, it seems like ice baths might be worth using to speed up recovery so you can get back in the gym to pump some iron again right? Well, I’m about to throw a spanner in the works. There are two questions I would like to pose in the conclusion:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Is the physiological stress of going to the gym enough to require an ice bath?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Could ice baths interfere with our 'gainz' by hijacking the recovery process?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"One key piece of information we can take from benefits three and four is that ice baths don’t technically speed up the recovery process, they interfere with the recovery process.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This means that muscle damage and inflammatory responses aren’t entirely able to take place. If our aim is to build muscle, we probably want these processes to take place ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fphys.2020.00737/full"},"content":[{"data":{},"marks":[],"value":"(8)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". This is so our body can experience a stressor, go through the process of recovery and then adapt (I’m swaying back towards the warm bath, Netflix and glass of red). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It would appear that ice baths may be more appropriate for athletes who are competing in lots of competitions (e.g. a football player playing and training twice per week, who needs to recover and be available for games). This is where baths could be especially useful as it doesn’t seem that ice baths have much of a positive or negative effect on strength or endurance ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"On the other hand, for those of us who do in fact lift, it may be that 7-9 hours of sleep, sufficient protein and stress management are going to be the most effective recovery hacks to keep in mind. This is especially true for those of us who want to prioritize building muscle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As for the claims that ice baths enhance blood circulation and improve weight loss, I’m not sold. This doesn’t change the fact that they’re perceived benefits to cold water immersion. It also doesn’t change the fact that they have been around for thousands of years and may just make some of us feel good. Weirdly, some of us may even enjoy them.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Essentially, some of us might ot just like getting a pump, but jumping into a cold tub too! If this is the case, you can always opt for a cold shower. This avoids the full and constant contact of our whole body with cold water, and likely the same vasoconstriction experienced in baths, whilst still experiencing a cold water sensation. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you really are just about the ice bath life, you could also do this on days that are furthest away from your gym days. For example, if you train Monday-Friday, make ice baths a Sunday ritual.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"References","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S. and Mawhinney, C., 2022. 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Cold water immersion is no greater than active recovery upon local and systemic inflammatory cellular stress in humans.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" The Journal of Physiology, 5956), p.1857.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Clarkson, P.M. and Hubal, M.J., 2002. ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/ajpmr/Abstract/2002/11001/Exercise_Induced_Muscle_Damage_in_Humans.7.aspx"},"content":[{"data":{},"marks":[],"value":"Exercise-induced muscle damage in humans.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" American journal of physical medicine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Godek, S.F., Morrison, K.E. and Scullin, G., 2017. 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After all, we're all different, and there's no one-size fits all approach.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In this article, we'll look at whether you should eat before the gym and what the best types of food are to eat before your workouts. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We'll also answer some of the most common questions about eating before the gym, along with a list of 6 fantastic snacks that can help fuel the toughest of gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"The Basics:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before we delve deeper into this topic, it's important to consider a few personal factors when determining what you should eat before working out.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These factors will help you better decide your food choices, and how you plan what you to eat before working out, along with your general eating habits for your meals throughout the day.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Factors that may determine how you fuel your workouts include:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Current calorie intakes or dietary goals, such as keto or low carb","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating habits, such as fasting for periods of the day","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Training phase and workout intensity/duration","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These above factors may help to determine what to eat before a workout, in line with your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As always, before making any changes to your diet, it is best to consult with a registered professional or doctor.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7lZ2WCDQVvIO0GUjSTLD6W","type":"Asset","createdAt":"2023-02-14T11:12:46.349Z","updatedAt":"2023-02-14T11:12:46.349Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"oat-bowl-pre-workout","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7lZ2WCDQVvIO0GUjSTLD6W/000f8f0d30a953ed0c7d3ca8698c491d/oat-bowl-pre-workout.jpg","details":{"size":229799,"image":{"width":600,"height":400}},"fileName":"oat-bowl-pre-workout.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Before Working Out Should You Eat?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When we exercise, our body uses three different energy systems depending on the workout's intensity, speed, and length. Without going too in-depth about these energy systems, they all overlap to create energy to keep your body performing at its best as the demand we place on it varies.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Two of these energy systems (anaerobic and aerobic) rely on glycolysis, whilst the third is for much shorter bursts of energy, called the ATP-PC System.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The anaerobic and aerobic systems use carbohydrates and fats to replenish energy stores and allow the body to continue exercising and retain the ability to carry out daily functions. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The energy used here is from eating and digesting food, mainly from carbohydrates and fats.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So why is this important to know?","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your body can start extracting small amounts of energy from low glycemic carbohydrates, such as fruit, grainy bread, and oats, within 15-30 minutes of consuming the foods. Elevating your blood glucose levels and beginning to store this energy in your muscles, in the form of glycogen.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, to fully digest these complex carbohydrates, it can take multiple hours – and there's nothing worse than training on a full or bloated stomach.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"So when is the best time to eat?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To maximize gains, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"this study","marks":[],"data":{}}]},{"nodeType":"text","value":" highlighted the positive impact of consuming a meal 1-2 hours before training to maximize training performance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In general, it is best to take in a larger amount of calories 2-3 hours before working out while adding in any smaller snacks closer to your training time. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you're an early starter and like to train 1st thing in the morning, then a complete meal of complex carbohydrates, proteins, and fats the night before should leave you in good stead as you head out early to the gym the next morning. If not, then a small snack en route should keep you going until breakfast time.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Should I Eat 30 Minutes Before A Workout?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, we've established that proper nutrition and a comprehensive diet plan will allow you to eat well in advance of your workouts and is typically the best approach when it comes to eating before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But what if you haven't had a chance to have a big meal? Or you are simply hungry and feel better heading into a workout knowing you've got some energy in the tank...","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating 30 minutes before a workout can aid in providing immediate glycogen (energy), replenishing any loss in energy stores since your last meal time, and can help prime the metabolism.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating too little or too much can have a negative impact on your performance and how you feel – so finding a personal balance of quantity and nutritionally dense foods could have a positive impact on your workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"6 Snacks To Eat Before A Gym Workout","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now that we understand how eating before the gym can affect how we feel and our performance, we'll now give you some snack ideas of foods to eat before a workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Consuming light snacks are a great way to bridge the gap between your last complete meal and your training session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember, as we prepare for intense exercise and get closer to our workout time, our food choices should consist predominately of carbohydrates to help provide energy throughout the session.","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oats","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fresh fruits; banana, apple, orange, etc.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whole Grains, such as bread or bagels","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Smoothie (made up of low-fat, moderate carbohydrates)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Trail mix (small portion)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Low-fat yogurt with toppings","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nut butter (small portion)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Protein shake","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choosing a good combination for your pre-workout snack can give you immediate and lasting energy. Combining quality carbohydrate snacks such as bananas or oats with a small portion of fats can help keep you feeling satiated for longer.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The length of your training and its intensity will help determine how much you should consume before a workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a rule of thumb, if your training length is shorter than 90 minutes and at a low intensity, the carbohydrate requirement is minimum, and higher protein options can be explored.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your training is at a higher intensity or for a more prolonged period of time – eating high-carbohydrate foods can help with your performance and energy levels. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696145/"},"content":[{"nodeType":"text","value":"Here is a great study","marks":[],"data":{}}]},{"nodeType":"text","value":" on this particular topic that discusses intake amounts in relation to specific exercise requirements.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4jET0ocdbQJn6chvL02uQD","type":"Asset","createdAt":"2023-02-14T09:32:56.674Z","updatedAt":"2023-02-14T09:32:56.674Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"banana-snack-pre-workout","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4jET0ocdbQJn6chvL02uQD/5b831ee8d2a58798c6b6b1755fd04999/banana-snack-pre-workout.jpg","details":{"size":213615,"image":{"width":600,"height":400}},"fileName":"banana-snack-pre-workout.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Is It Better To Eat Before Or After A Gym Workout?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is a common question amongst gym goers. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating before and after a workout serves different purposes and benefits your body in different ways, from fuel for energy to fuel for recovery.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before A Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating before a workout ensures you have sufficient energy to perform at a high level for the duration of the activity. And if you don't supply your body with a balanced amount of energy.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dependent on the time and digestion duration of the snacks consumed pre-workout, they may also help ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"contribute to post-exercise recovery","marks":[],"data":{}}]},{"nodeType":"text","value":" – as the body will still be digesting the food after the gym session has finished.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"After A Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Following exercise, your glycogen stores will need replenishing, and the body will need to begin repairing broken muscle tissue.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If training fasted, or if significant time has passed since the last meal (4-6 hours+), then nutrient consumption post-exercise would be beneficial if muscle retention or growth is your primary goal. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"(study)","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been told that consuming protein straight after a workout, is known as the 'anabolic window,' where you must consume protein within 30 minutes of exercise to benefit. This timeframe is inaccurate and has no hard studies to back up the claims that circulate on the gym floor. This ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/"},"content":[{"nodeType":"text","value":"study","marks":[],"data":{}}]},{"nodeType":"text","value":" looked at muscle size and strength in relation to immediate post-exercise protein intake and found no significant correlation.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There's also ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"evidence","marks":[],"data":{}}]},{"nodeType":"text","value":" that a protein-rich meal 1-2 hours post-exercise is 'likely sufficient for maximizing recovery.'","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, to conclude, adequate protein intake throughout the day is the best approach. 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During this period, your uterus is shedding its thick lining, which results in bleeding. This is when cramps, bloating, fatigue, or mood swings can set in—and you might find yourself reaching for a hot water bottle and swapping your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/baby-tees/womens"},"content":[{"nodeType":"text","value":"baby tee","marks":[],"data":{}}]},{"nodeType":"text","value":" for an ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/oversized-t-shirts/womens"},"content":[{"nodeType":"text","value":"oversized tshirt","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“During this phase, hormonally, your progesterone and estrogen levels are really low, so you may feel like you have less energy compared to other points in the month,” explains Dr. Jacky Forsyth, Associate Professor of Exercise Physiology at Staffordshire University. “This, combined with the pain and discomfort, may make you feel less motivated to exercise.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dr. Forsyth notes: “While exercise can alleviate period pain for some, for others, it can aggravate it. It’s really individual, so listen to your body.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Best training focus:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Low-impact cardio, gentle strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-squat-mobility-exercises-for-squat-form-and-strength"},"content":[{"nodeType":"text","value":"mobility","marks":[],"data":{}}]},{"nodeType":"text","value":", yoga, walking.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1ZSHHltpfRC8wxLkiDWOPt","type":"Entry","createdAt":"2025-08-18T07:43:09.195Z","updatedAt":"2025-08-18T07:43:09.195Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Follicular Phase (Days 6–14)","headerContent":"Follicular Phase (Days 6–14)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The ","marks":[],"data":{}},{"nodeType":"text","value":"follicular phase","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" overlaps with your period. It starts on the first day of the period and ends with ovulation. Estrogen levels start to rise as the follicle inside one of your ovaries is maturing. As a result of the estrogen spike, you are likely to feel upbeat and optimistic, and your skin will also be in its best shape.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“Your ovaries produce sacs called follicles, each containing an egg, one of which matures and is released when you ovulate. This triggers a gradual rise in estrogen–associated with elevated energy–and increased serotonin, which stabilizes mood.”–Dr. Forsyth explains. 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An unfertilized egg will dissolve inside the uterus, triggering the luteal phase of the cycle","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During this phase, your estrogen levels are high, and you’ll have increased levels of luteinizing hormone (LH),” says Dr. Forsyth, “This triggers the body to start ovulating.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In terms of exercise, it’s the estrogen that has the most impact, giving ","marks":[],"data":{}},{"nodeType":"text","value":"additional energy, boosting mood, and having a steroid effect","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". 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Its level increases gradually during the phase, and here you start experiencing the PMS symptoms. The luteal phase averages around 14 days.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Roughly a week after you ovulate, increasing progesterone raises your core body temperature and heart rate. This means that endurance-based training such as running or cycling may seem harder, and you might experience fatigue sooner, particularly if you’re training in hot temperatures. For this time of the month, it can help to wear lightweight, breathable ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/t-shirts-tops/womens"},"content":[{"nodeType":"text","value":"gym tops","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/loose-shorts/womens"},"content":[{"nodeType":"text","value":"loose shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" to keep you cool.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"About 10 to 12 days after ovulation, or two to three days before your period starts, progesterone falls. This can cause side effects like breast pain, bloating, low mood, and anxiety — all of which can make exercise more challenging.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“Moderate exercise that keeps endorphin levels up and stress levels down is good — jogging and dance fitness classes are good options,” says personal trainer Lorena Savvidou, from Girl Can Do.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Best Training Focus:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Moderate-intensity cardio, stability work, yoga, lighter lifting, more recovery days.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Should You Be Working Out On Your Period?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now that you know what’s happening in each phase, let’s tackle the big question that comes up every month — should you even bother exercising during your period?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you want to, yes–The U.S. Department of Health & Human Services’ Office on Women’s Health confirms that ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"exercising during your period is absolutely safe","nodeType":"text"},{"data":{},"marks":[],"value":" [3].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Not only that, but working out on your period may actually come with some benefits, including:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Improving your mood (hello, endorphins)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Alleviating cramps [4]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Easing PMS symptoms (such as anxiety and anger) [5]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Enhancing exercise performance [6]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, it’s completely normal to feel like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"not","nodeType":"text"},{"data":{},"marks":[],"value":" working out on your period. You’re bleeding. At the same time, you may be experiencing a whole host of other symptoms, from cramps and bloating to breast or lower back pain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"But research suggests the “I can’t train on my period” belief is often ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"more mental than physical","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Your Mind Might Be the Biggest Workout Hurdle on Your Period","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study by Garcia et al (2022) measured mood and performance of 17 healthy women with regular menstrual cycles during three separate 30-minute treadmill sessions in different phases of the menstrual cycle [7].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The study found that while motivation ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"did","nodeType":"text"},{"data":{},"marks":[],"value":" drop during the luteal phase, performance didn’t–suggesting that the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"barrier to exercising during your period is often psychological rather than physical","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This backs up older research that found ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"no significant changes in strength and work performance","nodeType":"text"},{"data":{},"marks":[],"value":" across the different phases of the cycle for 21 active women, while other research found ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"high-intensity exercise","nodeType":"text"},{"data":{},"marks":[],"value":" to be ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"improved","nodeType":"text"},{"data":{},"marks":[],"value":" during the luteal phase [8,6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, how you feel and respond to exercise is very individual:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“While exercise can alleviate period pain for some, for others, it can aggravate it. 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At this time, I would recommend yin or restorative yoga, which practice breathing techniques and build self-compassion. Child’s pose, reclined spinal twist, and cat-cow poses can help relieve tension in your lower back and pelvis. 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Exercise also boosts circulation. When the wall of the uterus contracts, it temporarily cuts off the blood and oxygen flow to your womb, causing it to release chemicals that trigger pain. Exercise works by improving blood flow at the pelvic level.”","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Putting It All Together: A Sample Cycle Syncing Workout Plan","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"To help you start syncing your workouts with your menstrual cycle, here’s an example of how you can adjust your training each week based on the four phases.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This menstrual cycle workout plan balances strength, cardio, and mobility work to match your body’s changing energy and recovery needs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Menstrual Phase (Days 1–5)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on gentle movement: ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-liss-cardio"},"content":[{"data":{},"marks":[],"value":"light cardio","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" like walking or cycling, gentle yoga, and mobility drills.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Strength: Low to moderate intensity with higher reps (e.g., bodyweight exercises or lighter weights).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritise rest if needed and listen to your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Follicular Phase (Days 6–14)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Energy rises—push strength workouts with moderate to heavy weights (3–4 sessions per week).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Include higher-intensity cardio sessions like intervals or hill sprints.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Add skill work or try new exercises when motivation is high.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ovulatory Phase (Around Days 13–16)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Peak power and coordination: aim for your hardest workouts—max strength, explosive movements (e.g., jumps, sprints), or personal best attempts.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep mobility and recovery sessions light but consistent.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Luteal Phase (Days 17–28)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Energy dips and recovery slows—reduce intensity and volume.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on moderate cardio, lighter strength training, and mobility or restorative yoga.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritise sleep, hydration, and nutrition to support recovery.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Embrace Your Cycle, Empower Your Fitness","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Armed with an understanding of your body’s internal rhythm, you can make your period work with you, not against you. There’s a time for strength and power—and a time for softness and flow. Now that you’re aware of these natural shifts, you’re better equipped to thrive.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By syncing your workouts with your menstrual cycle, you’ll support sustained mental and physical energy, helping you avoid burnout and excel month after month.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Looking for a menstrual cycle workout plan to follow? Whether you’re looking to improve your one rep max lifts, build your muscles, or even run your first 5k, there’s a workout plan for you on the Gymshark Training App.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5H4b1tq9qt3jpDEiY2tV6w","type":"Entry","createdAt":"2024-09-30T13:47:14.247Z","updatedAt":"2024-09-30T13:47:14.247Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Training App | BAU Download","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What is Flo?","nodeType":"text"}],"nodeType":"heading-1"},{"data":{},"content":[{"data":{},"marks":[],"value":"Flo is the #1 female health app that allows you to take control of your health by tracking your cycle and symptoms and getting personalized insights reviewed by world-class health experts. 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[10]","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That being said, want to lower the intensity or your workouts during this time–whether that’s opting for lower impact, more holistic exercises, or not lifting as heavy. Do whatever feels right for you.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qVMsaVrKYrFW4f371QrR","type":"Entry","createdAt":"2025-08-18T07:45:28.342Z","updatedAt":"2025-08-18T07:45:28.342Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Should I Workout On The First Day Of My Period?","headerContent":"Should I Workout On The First Day Of My Period?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes–there’s no problem with exercising on the first day of your period. If you feel good, continuing your workouts as normal is perfectly fine. If you feel tired, uncomfortable or have cramps, you may want to reduce the intensity of your activities, and opt for lighter activities like walking, gentle yoga, or stretching. Doing light exercise may even alleviate some of your symptoms and boost your mood, too.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5XPp6N3PouPFH6HRh4MiaJ","type":"Entry","createdAt":"2025-08-18T07:45:40.747Z","updatedAt":"2025-08-18T07:45:40.747Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Does Working Out Help Period Cramps?","headerContent":"Does Working Out Help Period Cramps?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This one is up for debate–working out ","marks":[],"data":{}},{"nodeType":"text","value":"may","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" help reduce period cramps, but research into this area is limited.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There is a 2019 systematic review that found evidence that 45–60 minutes of exercise, three or more times per week, may significantly reduce menstrual pain intensity in women with primary dysmenorrhoea (which is menstrual pain caused by an identifiable condition) [11]. However, many trials had small sample sizes of participants under the age of 25, and interventions were done outside of menstruation, so we don’t know if exercising during periods works similarly.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your doctor hasn’t identified another cause for your cramps, building regular exercise into your routine is a low-cost, low-risk option that could make a real difference. Try it and see how it feels.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4GJM0RrCJm376Dn7jF8gSr","type":"Entry","createdAt":"2025-08-18T07:45:55.062Z","updatedAt":"2025-08-18T07:45:55.062Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Will I Be Weaker In The Gym During My Period?","headerContent":"Will I Be Weaker In The Gym During My Period?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not necessarily–but it can depend on you, your symptoms, and where you are in your cycle.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research into this area is mixed, with some studies finding that muscle strength may vary across different phases of the cycle, while others have found no significant differences in muscle strength or power output across menstrual cycle phases [12,13].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many women maintain similar strength and endurance during menstruation, especially if cramps, fatigue, or heavy bleeding aren’t severe. However, if you have strong cramps, bloating, headaches, or low energy, you might feel less motivated or able to train hard, not because your muscles are weaker, but because pain and discomfort can reduce output.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Listen to your body: if you’re feeling strong, there’s no reason to skip lifting or intense workouts. 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However, you might wish to adapt your regular program if you experience heavy bleeding, uncomfortable cramps, or dizziness/fatigue.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s generally safe to do all forms of exercise during your period (from strength training, to yoga, to mobility, and even running), however, you may wish to adjust the intensity based on your symptoms. Lightening the load, focusing on form, or swapping in lower-impact work is perfectly fine and won’t harm your fitness progress.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[1] Reis, E., Frick, U. and Schmidtbleicher, D. (1995). 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Now, it’s more like ‘do you even Wim Hof?’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths have been a rising health trend in recent years. It’s no surprise with the explosion of podcasts and social media platforms such as TikTok, where ice bath enthusiasts rave about the health and recovery benefits.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths are a recovery protocol that have been around for as long as pumping iron itself – in fact, jumping into a tub of cold water dates right back to ancient Greece ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012715/"},"content":[{"data":{},"marks":[],"value":"(1)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Fast forward to 2023, and it’s a method used by athletes, health gurus, gym-goers, and celebrities across the globe.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Personally, I prefer the idea of a warm bath accompanied by Netflix and a glass of red. However, I may change my mind after we discuss the benefits of an ice bath for those of us who do, in fact, lift.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is An Ice Bath?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"An ice bath is a form of cold water immersion, similar to other methods such as plunge pools. They consist of submerging the body (not the head!) into cold water following exercise for a set period of time, at a set temperature. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths are a controversial method due to the risk-reward of things like hypothermia and the unclear degree of the physiological recovery benefits. Research has certainly been hot and cold on them (excuse the pun), with unclear findings as to whether we should cool down on the use of ice baths or keep them running (I’m on fire today). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Science suggests that there are likely subjective benefits, which may be why ice baths have stood the test of time. Maybe, there are also a few ice bath health benefits. So, let’s find out…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Does An Ice Bath Do?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Exercise can cause fatigue. We need to recover from that fatigue to improve (adapt) and then, we can exercise again. Pretty simple right?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what does an ice bath do? Well, the quicker this process occurs, the quicker we can repeat the process to see more improvements. The idea is that ice baths may help speed up this recovery process. The next question is, how would ice baths help with this? ","nodeType":"text"},{"data":{"uri":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0139028"},"content":[{"data":{},"marks":[],"value":"(5)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Subjectively (based on our perception)","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Delayed Onset Muscle Soreness (DOMS)","nodeType":"text"},{"data":{},"marks":[],"value":" - A reduction in that strangely satisfying muscle ache that you experience in the days following exercise.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rating of Perceived Exertion (RPE)","nodeType":"text"},{"data":{},"marks":[],"value":" - A reduction in the physical effort that you feel an activity requires.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Five Benefits Of An Ice Bath","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"What are the benefits of an ice bath? There’s likely more, but to keep things simple, I’ll list five ice bath benefits below, followed by a little more information on each of the ice bath benefits;","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Placebo Effect","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Analgesia","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Reduce Inflammation","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Transfer Of Temperature","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Placebo Effect","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"As we’ve discussed, the benefits of ice baths may not entirely occur within the body itself but may be due to perception. Ice baths are what I call ‘mental warfare’. This mental warfare reduces over time, decreasing sensitivity to the cold pain sensation. People often report feeling ‘alive’ and ‘awake’ after ice baths. This is what may also help reduce our perception of DOMS and RPE.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Analgesia","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"This leads nicely to physiological pain-reducing benefits. The cold sensation can wake up our thermal nerve cells. However, it can also decrease nerve conduction speeds and excitability. This can actually cause reduced communication from our thermal nerve cells to the sympathetic nervous system ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.2165/00007256-200636090-00003"},"content":[{"data":{},"marks":[],"value":"(10)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", resulting in reduced perceived pain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction is when the blood vessels (vaso) narrow (constrict). In the context of ice baths, this would occur due to the skin and blood vessels detection of cold sensation. The body does this to restrict blood flow and conserve its core temperature. This reduces blood flow to the muscles where we may have just created muscle damage and inflammatory responses ","nodeType":"text"},{"data":{"uri":"https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570"},"content":[{"data":{},"marks":[],"value":"(9)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Reduced inflammation","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"It may very well be that a reduction in blood flow reduces swelling and white blood cell access to damaged muscles ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/ajpmr/Abstract/2002/11001/Exercise_Induced_Muscle_Damage_in_Humans.7.aspx"},"content":[{"data":{},"marks":[],"value":"(3)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", resulting in reduced inflammation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Transfer of temperature","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"A benefit of using ice baths or plunge pools versus something like a cold shower or cryotherapy is that the body is submerged and in direct contact with a cold liquid, which covers the body. The chances are that the blood vessels will respond better to a liquid that is in direct contact with the skin and can affect the skin's temperature.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Temperature Should An Ice Bath Be?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study comparing 8ºC versus 15ºC in rock climbers found that 15ºC could be more effective in promoting recovery ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The test used to measure recovery was a hand grip strength test, which may not mean that this is the case for the legs, let's say. However, starting with a warmer temperature may be safer to reduce the risk of hypothermia and gradually expose the body to colder temperatures as you become more comfortable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How Long Should You Stay In An Ice Bath?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This depends on the individual; overall body mass, muscle mass, and fat mass can affect the time it takes for the body's core temperature to be affected by an ice bath.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research has previously used durations that range from 8 to 10 minutes ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/"},"content":[{"data":{},"marks":[],"value":"(2)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". or 12-minutes in the form of three 4-minute intermittent bouts ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Based on the fact that cross-country runners (8-minutes) could feel the effects quicker than American Football linemen (11-minutes) ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/28937782/"},"content":[{"data":{},"marks":[],"value":"(4)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you could start on the lower end of the scale to prioritize safety and scale this up gradually if you have a higher body, muscle, and fat mass, taking into consideration your perceptual response to ice baths.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"With All That Being Said, Are Ice Baths Worth It?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, it seems like ice baths might be worth using to speed up recovery so you can get back in the gym to pump some iron again right? Well, I’m about to throw a spanner in the works. There are two questions I would like to pose in the conclusion:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Is the physiological stress of going to the gym enough to require an ice bath?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Could ice baths interfere with our 'gainz' by hijacking the recovery process?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"One key piece of information we can take from benefits three and four is that ice baths don’t technically speed up the recovery process, they interfere with the recovery process.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This means that muscle damage and inflammatory responses aren’t entirely able to take place. If our aim is to build muscle, we probably want these processes to take place ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fphys.2020.00737/full"},"content":[{"data":{},"marks":[],"value":"(8)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". This is so our body can experience a stressor, go through the process of recovery and then adapt (I’m swaying back towards the warm bath, Netflix and glass of red). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It would appear that ice baths may be more appropriate for athletes who are competing in lots of competitions (e.g. a football player playing and training twice per week, who needs to recover and be available for games). This is where baths could be especially useful as it doesn’t seem that ice baths have much of a positive or negative effect on strength or endurance ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"On the other hand, for those of us who do in fact lift, it may be that 7-9 hours of sleep, sufficient protein and stress management are going to be the most effective recovery hacks to keep in mind. This is especially true for those of us who want to prioritize building muscle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As for the claims that ice baths enhance blood circulation and improve weight loss, I’m not sold. This doesn’t change the fact that they’re perceived benefits to cold water immersion. It also doesn’t change the fact that they have been around for thousands of years and may just make some of us feel good. Weirdly, some of us may even enjoy them.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Essentially, some of us might ot just like getting a pump, but jumping into a cold tub too! If this is the case, you can always opt for a cold shower. This avoids the full and constant contact of our whole body with cold water, and likely the same vasoconstriction experienced in baths, whilst still experiencing a cold water sensation. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you really are just about the ice bath life, you could also do this on days that are furthest away from your gym days. 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","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although protein timing is often over-hyped, the science around pre-bed protein consumption may be your answer to breaking through that muscle-building plateau.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, should you have a protein shake before bed? Will consuming protein before bed help you build muscle faster?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That is exactly what we're going to look at in this article.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"53408I6rVjzVZW7PlBkeRz","type":"Asset","createdAt":"2023-07-25T16:08:25.251Z","updatedAt":"2023-07-25T16:08:25.251Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"230608 GYMSHARK FarmFitness 2 Shot04 0111 (1)","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/53408I6rVjzVZW7PlBkeRz/378683720d03698f846f96f745951c2c/230608_GYMSHARK_FarmFitness_2_Shot04_0111__1_.jpg","details":{"size":416035,"image":{"width":2730,"height":1821}},"fileName":"230608_GYMSHARK_FarmFitness_2_Shot04_0111 (1).jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Should You Have A Protein Shake Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"The big question! Chugging a protein shake straight before bed may seem a little weird to some, but there could be a reason bodybuilders have adopted this approach. But, does science support this muscle-building hack.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/"},"content":[{"data":{},"marks":[],"value":"study","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" looking at the impact of pre-sleep protein ingestion concluded that \"protein ingested prior to sleep is effectively digested and absorbed during sleep, thereby increasing plasma amino acid availability and stimulating muscle protein synthesis during overnight sleep in both young and old.\"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The same above study also suggested that the combination of protein ingestion before bed combined with a regular resistance training program can further augment gains in muscle mass and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are also long-term benefits, as the more efficient our recovery process, the quicker we can train those muscle groups again, speeding up our muscle and strength gains.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How Much Protein Should You Have Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now we understand that a protein shake before bed could have a positive impact on our muscle-building efforts, it's time to understand how much protein you should have before bed to build muscle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study by ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/"},"content":[{"data":{},"marks":[],"value":"Tim Snidjers","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"et al. ","nodeType":"text"},{"data":{},"marks":[],"value":"looked at the impact of pre-sleep protein ingestion, concluding that ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"\"that ingesting a moderate amount (~30 g) of protein prior to sleep represents an effective intervention strategy to augment gains in skeletal muscle mass and strength during a resistance-type exercise training program.\"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although participants have also been trialed on 20g and 40g, it was concluded that 30g of protein before bed was an adequate dosage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1pBp84L8CGfk5Y9Fs1w8h0","type":"Asset","createdAt":"2023-05-09T15:17:28.776Z","updatedAt":"2023-05-09T15:17:28.776Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"legacy-shoulders","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/1pBp84L8CGfk5Y9Fs1w8h0/4f62e31c5afb27b6503e3dc369544cc6/legacy-shoulders.jpg","details":{"size":1262579,"image":{"width":3277,"height":2186}},"fileName":"legacy-shoulders.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is The Best Protein To Have Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are plenty of protein options on the market, from whey isolates to casein and plant-based protein, such as pea and soy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although whey protein is the fastest digesting, most popular form of protein supplement - you may be surprised to hear it's not the most effective when it comes to pre-bed protein shake ingestion.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Several ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924180/"},"content":[{"data":{},"marks":[],"value":"studies","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" have indicated the slow-digesting benefits of casein protein can provide the body with a more consistent and prolonged level of protein synthesis throughout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"When we go through long periods without eating or digesting food, such as during sleep, our body can begin to break down its muscle proteins, commonly known as catabolism (catabolic).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"With casein protein being slow digesting, it essentially drip feeds your body with protein, giving it a viable source to digest and utilize for bodily functions and recovery. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now, there's no need to go out and buy a different type of protein - whey protein has also been shown to have positive effects when consumed before sleeping.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Suppose you intend to replace your regular whey protein supplement in the future. In that case, a whey and casein blend may be a great versatile and cost-effective solution to provide both fast and slow-digesting protein sources.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Is There a Casein Protein Supplement For Vegans?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, the good news is we've established a slow-digesting protein is best to consume before bed. The bad news? Casein is derived from milk, and therefore vegans or those sensitive to milk products may need to find an alternative.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Luckily, many plant-based protein supplements are generally slower to digest than whey protein - so some of the benefits can still be had from vegan protein supplements.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Takeaways","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nCombining the results of multiple studies, it's clear that consuming a moderate serving of protein before bed can positively impact protein synthesis, muscle growth, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"However, it won't make up for inadequate sleep. Consuming a lot of liquid in your protein shake before bed may result in you waking up in the night for the toilet, so be sure to down your shake an hour or so before bed to give you the best chance of undisturbed sleep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"WRITTEN BY: ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"CHRIS BECK","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/chrisbeckxo/"},"content":[{"data":{},"marks":[],"value":"Chris Beck","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is Senior Editor at Gymshark, with a passion for curating informative conditioning and health content. 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Now, it’s more like ‘do you even Wim Hof?’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths have been a rising health trend in recent years. It’s no surprise with the explosion of podcasts and social media platforms such as TikTok, where ice bath enthusiasts rave about the health and recovery benefits.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths are a recovery protocol that have been around for as long as pumping iron itself – in fact, jumping into a tub of cold water dates right back to ancient Greece ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012715/"},"content":[{"data":{},"marks":[],"value":"(1)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Fast forward to 2023, and it’s a method used by athletes, health gurus, gym-goers, and celebrities across the globe.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Personally, I prefer the idea of a warm bath accompanied by Netflix and a glass of red. However, I may change my mind after we discuss the benefits of an ice bath for those of us who do, in fact, lift.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is An Ice Bath?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"An ice bath is a form of cold water immersion, similar to other methods such as plunge pools. They consist of submerging the body (not the head!) into cold water following exercise for a set period of time, at a set temperature. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths are a controversial method due to the risk-reward of things like hypothermia and the unclear degree of the physiological recovery benefits. Research has certainly been hot and cold on them (excuse the pun), with unclear findings as to whether we should cool down on the use of ice baths or keep them running (I’m on fire today). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Science suggests that there are likely subjective benefits, which may be why ice baths have stood the test of time. Maybe, there are also a few ice bath health benefits. So, let’s find out…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Does An Ice Bath Do?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Exercise can cause fatigue. We need to recover from that fatigue to improve (adapt) and then, we can exercise again. Pretty simple right?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what does an ice bath do? Well, the quicker this process occurs, the quicker we can repeat the process to see more improvements. The idea is that ice baths may help speed up this recovery process. The next question is, how would ice baths help with this? ","nodeType":"text"},{"data":{"uri":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0139028"},"content":[{"data":{},"marks":[],"value":"(5)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Subjectively (based on our perception)","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Delayed Onset Muscle Soreness (DOMS)","nodeType":"text"},{"data":{},"marks":[],"value":" - A reduction in that strangely satisfying muscle ache that you experience in the days following exercise.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rating of Perceived Exertion (RPE)","nodeType":"text"},{"data":{},"marks":[],"value":" - A reduction in the physical effort that you feel an activity requires.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Five Benefits Of An Ice Bath","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"What are the benefits of an ice bath? There’s likely more, but to keep things simple, I’ll list five ice bath benefits below, followed by a little more information on each of the ice bath benefits;","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Placebo Effect","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Analgesia","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Reduce Inflammation","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Transfer Of Temperature","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Placebo Effect","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"As we’ve discussed, the benefits of ice baths may not entirely occur within the body itself but may be due to perception. Ice baths are what I call ‘mental warfare’. This mental warfare reduces over time, decreasing sensitivity to the cold pain sensation. People often report feeling ‘alive’ and ‘awake’ after ice baths. This is what may also help reduce our perception of DOMS and RPE.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Analgesia","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"This leads nicely to physiological pain-reducing benefits. The cold sensation can wake up our thermal nerve cells. However, it can also decrease nerve conduction speeds and excitability. This can actually cause reduced communication from our thermal nerve cells to the sympathetic nervous system ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.2165/00007256-200636090-00003"},"content":[{"data":{},"marks":[],"value":"(10)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", resulting in reduced perceived pain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction is when the blood vessels (vaso) narrow (constrict). In the context of ice baths, this would occur due to the skin and blood vessels detection of cold sensation. The body does this to restrict blood flow and conserve its core temperature. This reduces blood flow to the muscles where we may have just created muscle damage and inflammatory responses ","nodeType":"text"},{"data":{"uri":"https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570"},"content":[{"data":{},"marks":[],"value":"(9)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Reduced inflammation","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"It may very well be that a reduction in blood flow reduces swelling and white blood cell access to damaged muscles ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/ajpmr/Abstract/2002/11001/Exercise_Induced_Muscle_Damage_in_Humans.7.aspx"},"content":[{"data":{},"marks":[],"value":"(3)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", resulting in reduced inflammation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Transfer of temperature","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"A benefit of using ice baths or plunge pools versus something like a cold shower or cryotherapy is that the body is submerged and in direct contact with a cold liquid, which covers the body. The chances are that the blood vessels will respond better to a liquid that is in direct contact with the skin and can affect the skin's temperature.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Temperature Should An Ice Bath Be?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study comparing 8ºC versus 15ºC in rock climbers found that 15ºC could be more effective in promoting recovery ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The test used to measure recovery was a hand grip strength test, which may not mean that this is the case for the legs, let's say. However, starting with a warmer temperature may be safer to reduce the risk of hypothermia and gradually expose the body to colder temperatures as you become more comfortable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How Long Should You Stay In An Ice Bath?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This depends on the individual; overall body mass, muscle mass, and fat mass can affect the time it takes for the body's core temperature to be affected by an ice bath.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research has previously used durations that range from 8 to 10 minutes ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/"},"content":[{"data":{},"marks":[],"value":"(2)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". or 12-minutes in the form of three 4-minute intermittent bouts ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Based on the fact that cross-country runners (8-minutes) could feel the effects quicker than American Football linemen (11-minutes) ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/28937782/"},"content":[{"data":{},"marks":[],"value":"(4)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you could start on the lower end of the scale to prioritize safety and scale this up gradually if you have a higher body, muscle, and fat mass, taking into consideration your perceptual response to ice baths.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"With All That Being Said, Are Ice Baths Worth It?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, it seems like ice baths might be worth using to speed up recovery so you can get back in the gym to pump some iron again right? Well, I’m about to throw a spanner in the works. There are two questions I would like to pose in the conclusion:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Is the physiological stress of going to the gym enough to require an ice bath?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Could ice baths interfere with our 'gainz' by hijacking the recovery process?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"One key piece of information we can take from benefits three and four is that ice baths don’t technically speed up the recovery process, they interfere with the recovery process.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This means that muscle damage and inflammatory responses aren’t entirely able to take place. If our aim is to build muscle, we probably want these processes to take place ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fphys.2020.00737/full"},"content":[{"data":{},"marks":[],"value":"(8)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". This is so our body can experience a stressor, go through the process of recovery and then adapt (I’m swaying back towards the warm bath, Netflix and glass of red). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It would appear that ice baths may be more appropriate for athletes who are competing in lots of competitions (e.g. a football player playing and training twice per week, who needs to recover and be available for games). This is where baths could be especially useful as it doesn’t seem that ice baths have much of a positive or negative effect on strength or endurance ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"On the other hand, for those of us who do in fact lift, it may be that 7-9 hours of sleep, sufficient protein and stress management are going to be the most effective recovery hacks to keep in mind. This is especially true for those of us who want to prioritize building muscle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As for the claims that ice baths enhance blood circulation and improve weight loss, I’m not sold. This doesn’t change the fact that they’re perceived benefits to cold water immersion. It also doesn’t change the fact that they have been around for thousands of years and may just make some of us feel good. Weirdly, some of us may even enjoy them.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Essentially, some of us might ot just like getting a pump, but jumping into a cold tub too! If this is the case, you can always opt for a cold shower. This avoids the full and constant contact of our whole body with cold water, and likely the same vasoconstriction experienced in baths, whilst still experiencing a cold water sensation. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you really are just about the ice bath life, you could also do this on days that are furthest away from your gym days. 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After all, we're all different, and there's no one-size fits all approach.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In this article, we'll look at whether you should eat before the gym and what the best types of food are to eat before your workouts. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We'll also answer some of the most common questions about eating before the gym, along with a list of 6 fantastic snacks that can help fuel the toughest of gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"The Basics:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before we delve deeper into this topic, it's important to consider a few personal factors when determining what you should eat before working out.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These factors will help you better decide your food choices, and how you plan what you to eat before working out, along with your general eating habits for your meals throughout the day.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Factors that may determine how you fuel your workouts include:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Current calorie intakes or dietary goals, such as keto or low carb","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating habits, such as fasting for periods of the day","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Training phase and workout intensity/duration","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These above factors may help to determine what to eat before a workout, in line with your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As always, before making any changes to your diet, it is best to consult with a registered professional or doctor.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7lZ2WCDQVvIO0GUjSTLD6W","type":"Asset","createdAt":"2023-02-14T11:12:46.349Z","updatedAt":"2023-02-14T11:12:46.349Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"oat-bowl-pre-workout","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7lZ2WCDQVvIO0GUjSTLD6W/000f8f0d30a953ed0c7d3ca8698c491d/oat-bowl-pre-workout.jpg","details":{"size":229799,"image":{"width":600,"height":400}},"fileName":"oat-bowl-pre-workout.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Before Working Out Should You Eat?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When we exercise, our body uses three different energy systems depending on the workout's intensity, speed, and length. Without going too in-depth about these energy systems, they all overlap to create energy to keep your body performing at its best as the demand we place on it varies.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Two of these energy systems (anaerobic and aerobic) rely on glycolysis, whilst the third is for much shorter bursts of energy, called the ATP-PC System.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The anaerobic and aerobic systems use carbohydrates and fats to replenish energy stores and allow the body to continue exercising and retain the ability to carry out daily functions. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The energy used here is from eating and digesting food, mainly from carbohydrates and fats.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So why is this important to know?","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your body can start extracting small amounts of energy from low glycemic carbohydrates, such as fruit, grainy bread, and oats, within 15-30 minutes of consuming the foods. Elevating your blood glucose levels and beginning to store this energy in your muscles, in the form of glycogen.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, to fully digest these complex carbohydrates, it can take multiple hours – and there's nothing worse than training on a full or bloated stomach.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"So when is the best time to eat?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To maximize gains, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"this study","marks":[],"data":{}}]},{"nodeType":"text","value":" highlighted the positive impact of consuming a meal 1-2 hours before training to maximize training performance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In general, it is best to take in a larger amount of calories 2-3 hours before working out while adding in any smaller snacks closer to your training time. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you're an early starter and like to train 1st thing in the morning, then a complete meal of complex carbohydrates, proteins, and fats the night before should leave you in good stead as you head out early to the gym the next morning. If not, then a small snack en route should keep you going until breakfast time.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Should I Eat 30 Minutes Before A Workout?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, we've established that proper nutrition and a comprehensive diet plan will allow you to eat well in advance of your workouts and is typically the best approach when it comes to eating before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But what if you haven't had a chance to have a big meal? Or you are simply hungry and feel better heading into a workout knowing you've got some energy in the tank...","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating 30 minutes before a workout can aid in providing immediate glycogen (energy), replenishing any loss in energy stores since your last meal time, and can help prime the metabolism.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating too little or too much can have a negative impact on your performance and how you feel – so finding a personal balance of quantity and nutritionally dense foods could have a positive impact on your workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"6 Snacks To Eat Before A Gym Workout","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now that we understand how eating before the gym can affect how we feel and our performance, we'll now give you some snack ideas of foods to eat before a workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Consuming light snacks are a great way to bridge the gap between your last complete meal and your training session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember, as we prepare for intense exercise and get closer to our workout time, our food choices should consist predominately of carbohydrates to help provide energy throughout the session.","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oats","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fresh fruits; banana, apple, orange, etc.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whole Grains, such as bread or bagels","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Smoothie (made up of low-fat, moderate carbohydrates)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Trail mix (small portion)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Low-fat yogurt with toppings","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nut butter (small portion)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Protein shake","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choosing a good combination for your pre-workout snack can give you immediate and lasting energy. Combining quality carbohydrate snacks such as bananas or oats with a small portion of fats can help keep you feeling satiated for longer.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The length of your training and its intensity will help determine how much you should consume before a workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a rule of thumb, if your training length is shorter than 90 minutes and at a low intensity, the carbohydrate requirement is minimum, and higher protein options can be explored.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your training is at a higher intensity or for a more prolonged period of time – eating high-carbohydrate foods can help with your performance and energy levels. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696145/"},"content":[{"nodeType":"text","value":"Here is a great study","marks":[],"data":{}}]},{"nodeType":"text","value":" on this particular topic that discusses intake amounts in relation to specific exercise requirements.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4jET0ocdbQJn6chvL02uQD","type":"Asset","createdAt":"2023-02-14T09:32:56.674Z","updatedAt":"2023-02-14T09:32:56.674Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"banana-snack-pre-workout","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4jET0ocdbQJn6chvL02uQD/5b831ee8d2a58798c6b6b1755fd04999/banana-snack-pre-workout.jpg","details":{"size":213615,"image":{"width":600,"height":400}},"fileName":"banana-snack-pre-workout.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Is It Better To Eat Before Or After A Gym Workout?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is a common question amongst gym goers. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating before and after a workout serves different purposes and benefits your body in different ways, from fuel for energy to fuel for recovery.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before A Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating before a workout ensures you have sufficient energy to perform at a high level for the duration of the activity. And if you don't supply your body with a balanced amount of energy.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dependent on the time and digestion duration of the snacks consumed pre-workout, they may also help ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"contribute to post-exercise recovery","marks":[],"data":{}}]},{"nodeType":"text","value":" – as the body will still be digesting the food after the gym session has finished.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"After A Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Following exercise, your glycogen stores will need replenishing, and the body will need to begin repairing broken muscle tissue.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If training fasted, or if significant time has passed since the last meal (4-6 hours+), then nutrient consumption post-exercise would be beneficial if muscle retention or growth is your primary goal. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"(study)","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been told that consuming protein straight after a workout, is known as the 'anabolic window,' where you must consume protein within 30 minutes of exercise to benefit. This timeframe is inaccurate and has no hard studies to back up the claims that circulate on the gym floor. This ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/"},"content":[{"nodeType":"text","value":"study","marks":[],"data":{}}]},{"nodeType":"text","value":" looked at muscle size and strength in relation to immediate post-exercise protein intake and found no significant correlation.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There's also ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"evidence","marks":[],"data":{}}]},{"nodeType":"text","value":" that a protein-rich meal 1-2 hours post-exercise is 'likely sufficient for maximizing recovery.'","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, to conclude, adequate protein intake throughout the day is the best approach. However, if you are training fasted, then there is an ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://europepmc.org/article/med/12750588"},"content":[{"nodeType":"text","value":"increased chance of greater muscle breakdown","marks":[],"data":{}}]},{"nodeType":"text","value":", and therefore consuming protein post-exercise may help in recovery.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"To conclude:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The food choices you make before a workout will most likely reflect those of your calorie intake or current fitness and health goals – however, it's important to remember that to get the most out of your training, studies support the idea that pre-exercise carbohydrate intake can help maximize your training performance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And don't forget, eating after the gym can help continue the recovery process and begin to replenish energy stores ahead of your next training session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So whether it's gains or performance, nutrition plays a key role in how you prepare and recover.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Got a go-to snack?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Share it with us in the comments below.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3XQytQ9Q60SE0A3HDRvtUO","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2023-02-14T11:20+00:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1msYsVraVTkCnLUR2UgpNw","type":"Entry","createdAt":"2023-06-27T15:52:15.609Z","updatedAt":"2025-08-19T12:36:20.733Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":133,"revision":10,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"es-US"},"fields":{"title":"Working Out On Your Period & A Guide to Cycle Syncing","caption":"From period to peak performance—find out how cycle syncing your workouts can improve strength, energy, and recovery all month long.","slug":"working-out-according-to-menstrual-cycle","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"es-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. 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Learning to train in sync with your body’s natural flow (pun intended).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Instead of forcing yourself through a grueling HIIT session when your body’s craving ","nodeType":"text"},{"data":{"uri":"/blog/article/yoga-sequence-for-stress"},"content":[{"data":{},"marks":[],"value":"yoga","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/joggers-sweatpants/womens"},"content":[{"data":{},"marks":[],"value":"comfy sweatpants","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"–or skipping the gym when you’re actually primed for PBs–you can match your workouts to each phase of your cycle for better performance, fewer slumps, and way less frustration.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"With the help of ","nodeType":"text"},{"data":{"uri":"https://flo.health/"},"content":[{"data":{},"marks":[],"value":"Flo","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", we explore just how we should be training to work ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"with","nodeType":"text"},{"data":{},"marks":[],"value":" our cycle instead of *against it–*one phase at a time.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s break down how to harness those hormonal highs, manage the lows, and keep your training feeling powerful all month long.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Cycle Syncing?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be real — no two weeks in our cycle feel exactly the same. Some days, you’re buzzing with energy and ready to smash a PB. Other days, your body’s practically begging for a rest day and a hot water bottle. That’s not random — it’s biology.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is where ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"cycle syncing","nodeType":"text"},{"data":{},"marks":[],"value":" comes in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cycle syncing","nodeType":"text"},{"data":{},"marks":[],"value":" is the practice of adjusting your training, nutrition, and recovery strategies to align with the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"four phases of your menstrual cycle","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"The idea is simple: by working with your body’s natural hormonal shifts—rather than against them—you can optimize performance, support recovery, and feel more in tune with your energy levels.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But is it just an influencer fad? While cycle syncing workouts have been popularized on socials, it’s also starting to be recognised in fitness science, with research exploring how fluctuations in estrogen and progesterone can influence strength, endurance, mood, and recovery:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A clinical trial published in the International Journal of Sports Medicine found that women who trained more often in the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"follicular phase","nodeType":"text"},{"data":{},"marks":[],"value":" and less in the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"luteal phase","nodeType":"text"},{"data":{},"marks":[],"value":" gained ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"32.6% strength,","nodeType":"text"},{"data":{},"marks":[],"value":" more than double the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"13.1%","nodeType":"text"},{"data":{},"marks":[],"value":" from regular training [1]. Gains were linked to higher ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"estrogen","nodeType":"text"},{"data":{},"marks":[],"value":" levels, suggesting this hormone may boost strength adaptation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A 2017 study backed this, finding that women who ","nodeType":"text"},{"data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"data":{},"marks":[],"value":"trained legs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with higher frequency during the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"first two weeks","nodeType":"text"},{"data":{},"marks":[],"value":" of their menstrual cycle experienced ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"greater strength, power, and ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"muscle growth","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" than doing the same high-frequency training in the last two weeks of their cycle [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Four Phases of Your Menstrual Cycle & How They Affect Training","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, if cycle syncing workouts are all about matching your training to your hormones, the first step is knowing ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"what’s actually going on in your cycle","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your period isn’t just “on” or “off”–it’s a whole 28-ish day rhythm with four distinct phases, each with its own hormonal shifts, energy patterns, and training sweet spots.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s break down each phase so you can see exactly how your body changes–and how to work with it in the gym instead of against it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6YmhzdIGcVFxpxM5i9118V","type":"Entry","createdAt":"2025-08-18T07:43:52.932Z","updatedAt":"2025-08-18T07:43:52.932Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"The Four Phases of Your Menstrual Cycle & How They Affect Training (US)","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4b1rXAyD35D415svpURD9y","type":"Entry","createdAt":"2025-08-18T07:42:53.296Z","updatedAt":"2025-08-18T07:42:53.296Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Menstrual Phase (Days 1–5)","headerContent":"Menstrual Phase (Days 1–5)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This phase lasts anywhere between 2-7 days. During this period, your uterus is shedding its thick lining, which results in bleeding. This is when cramps, bloating, fatigue, or mood swings can set in—and you might find yourself reaching for a hot water bottle and swapping your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/baby-tees/womens"},"content":[{"nodeType":"text","value":"baby tee","marks":[],"data":{}}]},{"nodeType":"text","value":" for an ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/oversized-t-shirts/womens"},"content":[{"nodeType":"text","value":"oversized tshirt","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“During this phase, hormonally, your progesterone and estrogen levels are really low, so you may feel like you have less energy compared to other points in the month,” explains Dr. Jacky Forsyth, Associate Professor of Exercise Physiology at Staffordshire University. “This, combined with the pain and discomfort, may make you feel less motivated to exercise.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dr. Forsyth notes: “While exercise can alleviate period pain for some, for others, it can aggravate it. It’s really individual, so listen to your body.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Best training focus:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Low-impact cardio, gentle strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-squat-mobility-exercises-for-squat-form-and-strength"},"content":[{"nodeType":"text","value":"mobility","marks":[],"data":{}}]},{"nodeType":"text","value":", yoga, walking.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1ZSHHltpfRC8wxLkiDWOPt","type":"Entry","createdAt":"2025-08-18T07:43:09.195Z","updatedAt":"2025-08-18T07:43:09.195Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Follicular Phase (Days 6–14)","headerContent":"Follicular Phase (Days 6–14)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The ","marks":[],"data":{}},{"nodeType":"text","value":"follicular phase","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" overlaps with your period. It starts on the first day of the period and ends with ovulation. Estrogen levels start to rise as the follicle inside one of your ovaries is maturing. As a result of the estrogen spike, you are likely to feel upbeat and optimistic, and your skin will also be in its best shape.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“Your ovaries produce sacs called follicles, each containing an egg, one of which matures and is released when you ovulate. This triggers a gradual rise in estrogen–associated with elevated energy–and increased serotonin, which stabilizes mood.”–Dr. Forsyth explains. This slow rise in estrogen, combined with the end of your period, means that you’ll probably feel ","marks":[],"data":{}},{"nodeType":"text","value":"more able and motivated to exercise","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“Everything is quite stable, you’ll be over the cramps, breast pain, and bloating; your temperature, heart, and breathing rate response to exercise are normal; your mood is level. So while you might not pull out a personal best, you can get back to your normal routine.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Best Training Focus:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"High-intensity, anaerobic exercise, like HIIT classes, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/interval-running"},"content":[{"nodeType":"text","value":"sprint intervals","marks":[],"data":{}}]},{"nodeType":"text","value":", and weight training.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3tMeypj61WlCEafFPJc8pY","type":"Entry","createdAt":"2025-08-18T07:43:25.242Z","updatedAt":"2025-08-18T07:56:22.682Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Ovulatory Phase (Around Days 13–15)","headerContent":"Ovulatory Phase (Around Days 13–15)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ovulation","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" happens when the ovary releases the egg around day 14 before your next periods start. An unfertilized egg will dissolve inside the uterus, triggering the luteal phase of the cycle","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During this phase, your estrogen levels are high, and you’ll have increased levels of luteinizing hormone (LH),” says Dr. Forsyth, “This triggers the body to start ovulating.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In terms of exercise, it’s the estrogen that has the most impact, giving ","marks":[],"data":{}},{"nodeType":"text","value":"additional energy, boosting mood, and having a steroid effect","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". So you could feel stronger or find you’re better able to build muscle during this phase.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“When estrogen is high, your body conserves glycogen stores (carbohydrates) and burns more fat for fuel,” explains Dr. Forsyth. “This can help delay fatigue, letting you train longer, and may also reduce muscle soreness so recovery feels easier.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Best Training Focus:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Peak performance sessions, endurance activities, PR attempts, explosive movements.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6dFUJpxB7y1bGsJdUBxSi","type":"Entry","createdAt":"2025-08-18T07:43:48.177Z","updatedAt":"2025-08-18T07:43:48.177Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Luteal Phase (Days 15–28)","headerContent":"Luteal Phase (Days 15–28)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During the ","marks":[],"data":{}},{"nodeType":"text","value":"luteal phase","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", corpus luteum, which is formed from a dominant follicle after ovulation, starts producing progesterone. Its level increases gradually during the phase, and here you start experiencing the PMS symptoms. The luteal phase averages around 14 days.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Roughly a week after you ovulate, increasing progesterone raises your core body temperature and heart rate. This means that endurance-based training such as running or cycling may seem harder, and you might experience fatigue sooner, particularly if you’re training in hot temperatures. For this time of the month, it can help to wear lightweight, breathable ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/t-shirts-tops/womens"},"content":[{"nodeType":"text","value":"gym tops","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/loose-shorts/womens"},"content":[{"nodeType":"text","value":"loose shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" to keep you cool.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"About 10 to 12 days after ovulation, or two to three days before your period starts, progesterone falls. This can cause side effects like breast pain, bloating, low mood, and anxiety — all of which can make exercise more challenging.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“Moderate exercise that keeps endorphin levels up and stress levels down is good — jogging and dance fitness classes are good options,” says personal trainer Lorena Savvidou, from Girl Can Do.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Best Training Focus:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Moderate-intensity cardio, stability work, yoga, lighter lifting, more recovery days.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Should You Be Working Out On Your Period?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now that you know what’s happening in each phase, let’s tackle the big question that comes up every month — should you even bother exercising during your period?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you want to, yes–The U.S. Department of Health & Human Services’ Office on Women’s Health confirms that ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"exercising during your period is absolutely safe","nodeType":"text"},{"data":{},"marks":[],"value":" [3].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Not only that, but working out on your period may actually come with some benefits, including:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Improving your mood (hello, endorphins)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Alleviating cramps [4]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Easing PMS symptoms (such as anxiety and anger) [5]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Enhancing exercise performance [6]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, it’s completely normal to feel like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"not","nodeType":"text"},{"data":{},"marks":[],"value":" working out on your period. You’re bleeding. At the same time, you may be experiencing a whole host of other symptoms, from cramps and bloating to breast or lower back pain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"But research suggests the “I can’t train on my period” belief is often ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"more mental than physical","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Your Mind Might Be the Biggest Workout Hurdle on Your Period","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study by Garcia et al (2022) measured mood and performance of 17 healthy women with regular menstrual cycles during three separate 30-minute treadmill sessions in different phases of the menstrual cycle [7].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The study found that while motivation ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"did","nodeType":"text"},{"data":{},"marks":[],"value":" drop during the luteal phase, performance didn’t–suggesting that the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"barrier to exercising during your period is often psychological rather than physical","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This backs up older research that found ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"no significant changes in strength and work performance","nodeType":"text"},{"data":{},"marks":[],"value":" across the different phases of the cycle for 21 active women, while other research found ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"high-intensity exercise","nodeType":"text"},{"data":{},"marks":[],"value":" to be ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"improved","nodeType":"text"},{"data":{},"marks":[],"value":" during the luteal phase [8,6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, how you feel and respond to exercise is very individual:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“While exercise can alleviate period pain for some, for others, it can aggravate it. It’s really individual, so listen to your body.”–Dr. Forsyth notes.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to Modify Your Workouts During Your Period","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"You don’t ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"have","nodeType":"text"},{"data":{},"marks":[],"value":" to modify your workouts during your period–but if you feel you want to, then you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"can","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This might mean:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Shortening your workout duration.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lightening the load, opting for higher rep, lighter weight sessions, or focusing on form, mobility, and technique over maximal effort.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Swap high-impact sessions for low-impact alternatives (e.g., yoga or pilates).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Sometimes even changing what you wear can make a difference—like adding a ","nodeType":"text"},{"data":{"uri":"/collections/oversized-t-shirts/womens"},"content":[{"data":{},"marks":[],"value":"baggy T-shirt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" over your ","nodeType":"text"},{"data":{"uri":"/collections/sports-bras/womens"},"content":[{"data":{},"marks":[],"value":"sports bra","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" for extra coverage, or choosing ","nodeType":"text"},{"data":{"uri":"/collections/high-waisted-leggings/womens"},"content":[{"data":{},"marks":[],"value":"high-waisted leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with gentle compression to ease bloating.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Choosing darker colours, like ","nodeType":"text"},{"data":{"uri":"/collections/black-leggings/womens"},"content":[{"data":{},"marks":[],"value":"black leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", during your period can also take a worry off your mind so you can focus fully on your workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yoga instructor, Jessie Mahoney, M.D., explains why yoga is one of the best workouts to do on your period:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-use-a-yoga-block"},"content":[{"data":{},"marks":[],"value":"Yoga","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" has so many relevant benefits, from alleviating pain and tension to managing stress and boosting energy. At this time, I would recommend yin or restorative yoga, which practice breathing techniques and build self-compassion. Child’s pose, reclined spinal twist, and cat-cow poses can help relieve tension in your lower back and pelvis. Seated cat-cow and pigeon pose are good for ","nodeType":"text"},{"data":{"uri":"/blog/article/best-hip-stretches-to-improve-hip-mobilityb"},"content":[{"data":{},"marks":[],"value":"hip releasing","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", while forward folds (seated or standing), also help your ","nodeType":"text"},{"data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"data":{},"marks":[],"value":"lower back","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".”","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Personal trainer Lorena Savvidou, from Girl Can Do, also suggests a low-key approach to exercising during your period:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“Gentle exercise can help, as it causes your brain to release endorphins, which act as analgesics and diminish the perception of pain. Exercise also boosts circulation. When the wall of the uterus contracts, it temporarily cuts off the blood and oxygen flow to your womb, causing it to release chemicals that trigger pain. Exercise works by improving blood flow at the pelvic level.”","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Putting It All Together: A Sample Cycle Syncing Workout Plan","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"To help you start syncing your workouts with your menstrual cycle, here’s an example of how you can adjust your training each week based on the four phases.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This menstrual cycle workout plan balances strength, cardio, and mobility work to match your body’s changing energy and recovery needs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Menstrual Phase (Days 1–5)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on gentle movement: ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-liss-cardio"},"content":[{"data":{},"marks":[],"value":"light cardio","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" like walking or cycling, gentle yoga, and mobility drills.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Strength: Low to moderate intensity with higher reps (e.g., bodyweight exercises or lighter weights).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritise rest if needed and listen to your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Follicular Phase (Days 6–14)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Energy rises—push strength workouts with moderate to heavy weights (3–4 sessions per week).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Include higher-intensity cardio sessions like intervals or hill sprints.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Add skill work or try new exercises when motivation is high.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ovulatory Phase (Around Days 13–16)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Peak power and coordination: aim for your hardest workouts—max strength, explosive movements (e.g., jumps, sprints), or personal best attempts.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep mobility and recovery sessions light but consistent.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Luteal Phase (Days 17–28)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Energy dips and recovery slows—reduce intensity and volume.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on moderate cardio, lighter strength training, and mobility or restorative yoga.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritise sleep, hydration, and nutrition to support recovery.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Embrace Your Cycle, Empower Your Fitness","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Armed with an understanding of your body’s internal rhythm, you can make your period work with you, not against you. There’s a time for strength and power—and a time for softness and flow. Now that you’re aware of these natural shifts, you’re better equipped to thrive.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By syncing your workouts with your menstrual cycle, you’ll support sustained mental and physical energy, helping you avoid burnout and excel month after month.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Looking for a menstrual cycle workout plan to follow? Whether you’re looking to improve your one rep max lifts, build your muscles, or even run your first 5k, there’s a workout plan for you on the Gymshark Training App.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5H4b1tq9qt3jpDEiY2tV6w","type":"Entry","createdAt":"2024-09-30T13:47:14.247Z","updatedAt":"2024-09-30T13:47:14.247Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Training App | BAU Download","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What is Flo?","nodeType":"text"}],"nodeType":"heading-1"},{"data":{},"content":[{"data":{},"marks":[],"value":"Flo is the #1 female health app that allows you to take control of your health by tracking your cycle and symptoms and getting personalized insights reviewed by world-class health experts. 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[10]","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That being said, want to lower the intensity or your workouts during this time–whether that’s opting for lower impact, more holistic exercises, or not lifting as heavy. Do whatever feels right for you.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qVMsaVrKYrFW4f371QrR","type":"Entry","createdAt":"2025-08-18T07:45:28.342Z","updatedAt":"2025-08-18T07:45:28.342Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Should I Workout On The First Day Of My Period?","headerContent":"Should I Workout On The First Day Of My Period?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes–there’s no problem with exercising on the first day of your period. If you feel good, continuing your workouts as normal is perfectly fine. If you feel tired, uncomfortable or have cramps, you may want to reduce the intensity of your activities, and opt for lighter activities like walking, gentle yoga, or stretching. Doing light exercise may even alleviate some of your symptoms and boost your mood, too.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5XPp6N3PouPFH6HRh4MiaJ","type":"Entry","createdAt":"2025-08-18T07:45:40.747Z","updatedAt":"2025-08-18T07:45:40.747Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Does Working Out Help Period Cramps?","headerContent":"Does Working Out Help Period Cramps?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This one is up for debate–working out ","marks":[],"data":{}},{"nodeType":"text","value":"may","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" help reduce period cramps, but research into this area is limited.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There is a 2019 systematic review that found evidence that 45–60 minutes of exercise, three or more times per week, may significantly reduce menstrual pain intensity in women with primary dysmenorrhoea (which is menstrual pain caused by an identifiable condition) [11]. However, many trials had small sample sizes of participants under the age of 25, and interventions were done outside of menstruation, so we don’t know if exercising during periods works similarly.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your doctor hasn’t identified another cause for your cramps, building regular exercise into your routine is a low-cost, low-risk option that could make a real difference. Try it and see how it feels.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4GJM0RrCJm376Dn7jF8gSr","type":"Entry","createdAt":"2025-08-18T07:45:55.062Z","updatedAt":"2025-08-18T07:45:55.062Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Will I Be Weaker In The Gym During My Period?","headerContent":"Will I Be Weaker In The Gym During My Period?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not necessarily–but it can depend on you, your symptoms, and where you are in your cycle.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research into this area is mixed, with some studies finding that muscle strength may vary across different phases of the cycle, while others have found no significant differences in muscle strength or power output across menstrual cycle phases [12,13].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many women maintain similar strength and endurance during menstruation, especially if cramps, fatigue, or heavy bleeding aren’t severe. However, if you have strong cramps, bloating, headaches, or low energy, you might feel less motivated or able to train hard, not because your muscles are weaker, but because pain and discomfort can reduce output.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Listen to your body: if you’re feeling strong, there’s no reason to skip lifting or intense workouts. 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However, you might wish to adapt your regular program if you experience heavy bleeding, uncomfortable cramps, or dizziness/fatigue.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s generally safe to do all forms of exercise during your period (from strength training, to yoga, to mobility, and even running), however, you may wish to adjust the intensity based on your symptoms. Lightening the load, focusing on form, or swapping in lower-impact work is perfectly fine and won’t harm your fitness progress.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[1] Reis, E., Frick, U. and Schmidtbleicher, D. (1995). 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","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although protein timing is often over-hyped, the science around pre-bed protein consumption may be your answer to breaking through that muscle-building plateau.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, should you have a protein shake before bed? Will consuming protein before bed help you build muscle faster?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That is exactly what we're going to look at in this article.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"53408I6rVjzVZW7PlBkeRz","type":"Asset","createdAt":"2023-07-25T16:08:25.251Z","updatedAt":"2023-07-25T16:08:25.251Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"230608 GYMSHARK FarmFitness 2 Shot04 0111 (1)","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/53408I6rVjzVZW7PlBkeRz/378683720d03698f846f96f745951c2c/230608_GYMSHARK_FarmFitness_2_Shot04_0111__1_.jpg","details":{"size":416035,"image":{"width":2730,"height":1821}},"fileName":"230608_GYMSHARK_FarmFitness_2_Shot04_0111 (1).jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Should You Have A Protein Shake Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"The big question! Chugging a protein shake straight before bed may seem a little weird to some, but there could be a reason bodybuilders have adopted this approach. But, does science support this muscle-building hack.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/"},"content":[{"data":{},"marks":[],"value":"study","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" looking at the impact of pre-sleep protein ingestion concluded that \"protein ingested prior to sleep is effectively digested and absorbed during sleep, thereby increasing plasma amino acid availability and stimulating muscle protein synthesis during overnight sleep in both young and old.\"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The same above study also suggested that the combination of protein ingestion before bed combined with a regular resistance training program can further augment gains in muscle mass and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are also long-term benefits, as the more efficient our recovery process, the quicker we can train those muscle groups again, speeding up our muscle and strength gains.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How Much Protein Should You Have Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now we understand that a protein shake before bed could have a positive impact on our muscle-building efforts, it's time to understand how much protein you should have before bed to build muscle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study by ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6415027/"},"content":[{"data":{},"marks":[],"value":"Tim Snidjers","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"et al. ","nodeType":"text"},{"data":{},"marks":[],"value":"looked at the impact of pre-sleep protein ingestion, concluding that ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"\"that ingesting a moderate amount (~30 g) of protein prior to sleep represents an effective intervention strategy to augment gains in skeletal muscle mass and strength during a resistance-type exercise training program.\"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although participants have also been trialed on 20g and 40g, it was concluded that 30g of protein before bed was an adequate dosage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1pBp84L8CGfk5Y9Fs1w8h0","type":"Asset","createdAt":"2023-05-09T15:17:28.776Z","updatedAt":"2023-05-09T15:17:28.776Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"legacy-shoulders","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/1pBp84L8CGfk5Y9Fs1w8h0/4f62e31c5afb27b6503e3dc369544cc6/legacy-shoulders.jpg","details":{"size":1262579,"image":{"width":3277,"height":2186}},"fileName":"legacy-shoulders.jpg","contentType":"image/jpeg"}}}},"content":[],"nodeType":"embedded-asset-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is The Best Protein To Have Before Bed?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are plenty of protein options on the market, from whey isolates to casein and plant-based protein, such as pea and soy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Although whey protein is the fastest digesting, most popular form of protein supplement - you may be surprised to hear it's not the most effective when it comes to pre-bed protein shake ingestion.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Several ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4924180/"},"content":[{"data":{},"marks":[],"value":"studies","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" have indicated the slow-digesting benefits of casein protein can provide the body with a more consistent and prolonged level of protein synthesis throughout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"When we go through long periods without eating or digesting food, such as during sleep, our body can begin to break down its muscle proteins, commonly known as catabolism (catabolic).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"With casein protein being slow digesting, it essentially drip feeds your body with protein, giving it a viable source to digest and utilize for bodily functions and recovery. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now, there's no need to go out and buy a different type of protein - whey protein has also been shown to have positive effects when consumed before sleeping.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Suppose you intend to replace your regular whey protein supplement in the future. In that case, a whey and casein blend may be a great versatile and cost-effective solution to provide both fast and slow-digesting protein sources.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Is There a Casein Protein Supplement For Vegans?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, the good news is we've established a slow-digesting protein is best to consume before bed. The bad news? Casein is derived from milk, and therefore vegans or those sensitive to milk products may need to find an alternative.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Luckily, many plant-based protein supplements are generally slower to digest than whey protein - so some of the benefits can still be had from vegan protein supplements.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Takeaways","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nCombining the results of multiple studies, it's clear that consuming a moderate serving of protein before bed can positively impact protein synthesis, muscle growth, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"However, it won't make up for inadequate sleep. Consuming a lot of liquid in your protein shake before bed may result in you waking up in the night for the toilet, so be sure to down your shake an hour or so before bed to give you the best chance of undisturbed sleep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"WRITTEN BY: ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"CHRIS BECK","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/chrisbeckxo/"},"content":[{"data":{},"marks":[],"value":"Chris Beck","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is Senior Editor at Gymshark, with a passion for curating informative conditioning and health content. 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Now, it’s more like ‘do you even Wim Hof?’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths have been a rising health trend in recent years. It’s no surprise with the explosion of podcasts and social media platforms such as TikTok, where ice bath enthusiasts rave about the health and recovery benefits.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths are a recovery protocol that have been around for as long as pumping iron itself – in fact, jumping into a tub of cold water dates right back to ancient Greece ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9012715/"},"content":[{"data":{},"marks":[],"value":"(1)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Fast forward to 2023, and it’s a method used by athletes, health gurus, gym-goers, and celebrities across the globe.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Personally, I prefer the idea of a warm bath accompanied by Netflix and a glass of red. However, I may change my mind after we discuss the benefits of an ice bath for those of us who do, in fact, lift.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is An Ice Bath?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"An ice bath is a form of cold water immersion, similar to other methods such as plunge pools. They consist of submerging the body (not the head!) into cold water following exercise for a set period of time, at a set temperature. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ice baths are a controversial method due to the risk-reward of things like hypothermia and the unclear degree of the physiological recovery benefits. Research has certainly been hot and cold on them (excuse the pun), with unclear findings as to whether we should cool down on the use of ice baths or keep them running (I’m on fire today). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Science suggests that there are likely subjective benefits, which may be why ice baths have stood the test of time. Maybe, there are also a few ice bath health benefits. So, let’s find out…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Does An Ice Bath Do?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Exercise can cause fatigue. We need to recover from that fatigue to improve (adapt) and then, we can exercise again. Pretty simple right?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what does an ice bath do? Well, the quicker this process occurs, the quicker we can repeat the process to see more improvements. The idea is that ice baths may help speed up this recovery process. The next question is, how would ice baths help with this? ","nodeType":"text"},{"data":{"uri":"https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0139028"},"content":[{"data":{},"marks":[],"value":"(5)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":":","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Subjectively (based on our perception)","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Delayed Onset Muscle Soreness (DOMS)","nodeType":"text"},{"data":{},"marks":[],"value":" - A reduction in that strangely satisfying muscle ache that you experience in the days following exercise.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rating of Perceived Exertion (RPE)","nodeType":"text"},{"data":{},"marks":[],"value":" - A reduction in the physical effort that you feel an activity requires.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Five Benefits Of An Ice Bath","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"What are the benefits of an ice bath? There’s likely more, but to keep things simple, I’ll list five ice bath benefits below, followed by a little more information on each of the ice bath benefits;","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Placebo Effect","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Analgesia","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Reduce Inflammation","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Transfer Of Temperature","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Placebo Effect","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"As we’ve discussed, the benefits of ice baths may not entirely occur within the body itself but may be due to perception. Ice baths are what I call ‘mental warfare’. This mental warfare reduces over time, decreasing sensitivity to the cold pain sensation. People often report feeling ‘alive’ and ‘awake’ after ice baths. This is what may also help reduce our perception of DOMS and RPE.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Analgesia","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"This leads nicely to physiological pain-reducing benefits. The cold sensation can wake up our thermal nerve cells. However, it can also decrease nerve conduction speeds and excitability. This can actually cause reduced communication from our thermal nerve cells to the sympathetic nervous system ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.2165/00007256-200636090-00003"},"content":[{"data":{},"marks":[],"value":"(10)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", resulting in reduced perceived pain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Vasoconstriction is when the blood vessels (vaso) narrow (constrict). In the context of ice baths, this would occur due to the skin and blood vessels detection of cold sensation. The body does this to restrict blood flow and conserve its core temperature. This reduces blood flow to the muscles where we may have just created muscle damage and inflammatory responses ","nodeType":"text"},{"data":{"uri":"https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP270570"},"content":[{"data":{},"marks":[],"value":"(9)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Reduced inflammation","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"It may very well be that a reduction in blood flow reduces swelling and white blood cell access to damaged muscles ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/ajpmr/Abstract/2002/11001/Exercise_Induced_Muscle_Damage_in_Humans.7.aspx"},"content":[{"data":{},"marks":[],"value":"(3)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", resulting in reduced inflammation.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Transfer of temperature","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"A benefit of using ice baths or plunge pools versus something like a cold shower or cryotherapy is that the body is submerged and in direct contact with a cold liquid, which covers the body. The chances are that the blood vessels will respond better to a liquid that is in direct contact with the skin and can affect the skin's temperature.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Temperature Should An Ice Bath Be?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study comparing 8ºC versus 15ºC in rock climbers found that 15ºC could be more effective in promoting recovery ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The test used to measure recovery was a hand grip strength test, which may not mean that this is the case for the legs, let's say. However, starting with a warmer temperature may be safer to reduce the risk of hypothermia and gradually expose the body to colder temperatures as you become more comfortable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How Long Should You Stay In An Ice Bath?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This depends on the individual; overall body mass, muscle mass, and fat mass can affect the time it takes for the body's core temperature to be affected by an ice bath.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research has previously used durations that range from 8 to 10 minutes ","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350472/"},"content":[{"data":{},"marks":[],"value":"(2)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". or 12-minutes in the form of three 4-minute intermittent bouts ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Based on the fact that cross-country runners (8-minutes) could feel the effects quicker than American Football linemen (11-minutes) ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/28937782/"},"content":[{"data":{},"marks":[],"value":"(4)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you could start on the lower end of the scale to prioritize safety and scale this up gradually if you have a higher body, muscle, and fat mass, taking into consideration your perceptual response to ice baths.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"With All That Being Said, Are Ice Baths Worth It?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, it seems like ice baths might be worth using to speed up recovery so you can get back in the gym to pump some iron again right? Well, I’m about to throw a spanner in the works. There are two questions I would like to pose in the conclusion:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Is the physiological stress of going to the gym enough to require an ice bath?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Could ice baths interfere with our 'gainz' by hijacking the recovery process?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"One key piece of information we can take from benefits three and four is that ice baths don’t technically speed up the recovery process, they interfere with the recovery process.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This means that muscle damage and inflammatory responses aren’t entirely able to take place. If our aim is to build muscle, we probably want these processes to take place ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fphys.2020.00737/full"},"content":[{"data":{},"marks":[],"value":"(8)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". This is so our body can experience a stressor, go through the process of recovery and then adapt (I’m swaying back towards the warm bath, Netflix and glass of red). ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It would appear that ice baths may be more appropriate for athletes who are competing in lots of competitions (e.g. a football player playing and training twice per week, who needs to recover and be available for games). This is where baths could be especially useful as it doesn’t seem that ice baths have much of a positive or negative effect on strength or endurance ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/articles/10.3389/fspor.2021.714148/full"},"content":[{"data":{},"marks":[],"value":"(6)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"On the other hand, for those of us who do in fact lift, it may be that 7-9 hours of sleep, sufficient protein and stress management are going to be the most effective recovery hacks to keep in mind. This is especially true for those of us who want to prioritize building muscle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As for the claims that ice baths enhance blood circulation and improve weight loss, I’m not sold. This doesn’t change the fact that they’re perceived benefits to cold water immersion. It also doesn’t change the fact that they have been around for thousands of years and may just make some of us feel good. Weirdly, some of us may even enjoy them.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Essentially, some of us might ot just like getting a pump, but jumping into a cold tub too! If this is the case, you can always opt for a cold shower. This avoids the full and constant contact of our whole body with cold water, and likely the same vasoconstriction experienced in baths, whilst still experiencing a cold water sensation. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you really are just about the ice bath life, you could also do this on days that are furthest away from your gym days. For example, if you train Monday-Friday, make ice baths a Sunday ritual.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"References","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Allan, R., Malone, J., Alexander, J., Vorajee, S., Ihsan, M., Gregson, W., Kwiecien, S. and Mawhinney, C., 2022. 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Cold water immersion is no greater than active recovery upon local and systemic inflammatory cellular stress in humans.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" The Journal of Physiology, 5956), p.1857.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Clarkson, P.M. and Hubal, M.J., 2002. ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/ajpmr/Abstract/2002/11001/Exercise_Induced_Muscle_Damage_in_Humans.7.aspx"},"content":[{"data":{},"marks":[],"value":"Exercise-induced muscle damage in humans.","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" American journal of physical medicine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Godek, S.F., Morrison, K.E. and Scullin, G., 2017. 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After all, we're all different, and there's no one-size fits all approach.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In this article, we'll look at whether you should eat before the gym and what the best types of food are to eat before your workouts. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We'll also answer some of the most common questions about eating before the gym, along with a list of 6 fantastic snacks that can help fuel the toughest of gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"The Basics:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before we delve deeper into this topic, it's important to consider a few personal factors when determining what you should eat before working out.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These factors will help you better decide your food choices, and how you plan what you to eat before working out, along with your general eating habits for your meals throughout the day.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Factors that may determine how you fuel your workouts include:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Current calorie intakes or dietary goals, such as keto or low carb","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating habits, such as fasting for periods of the day","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Training phase and workout intensity/duration","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These above factors may help to determine what to eat before a workout, in line with your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As always, before making any changes to your diet, it is best to consult with a registered professional or doctor.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7lZ2WCDQVvIO0GUjSTLD6W","type":"Asset","createdAt":"2023-02-14T11:12:46.349Z","updatedAt":"2023-02-14T11:12:46.349Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"oat-bowl-pre-workout","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7lZ2WCDQVvIO0GUjSTLD6W/000f8f0d30a953ed0c7d3ca8698c491d/oat-bowl-pre-workout.jpg","details":{"size":229799,"image":{"width":600,"height":400}},"fileName":"oat-bowl-pre-workout.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Before Working Out Should You Eat?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When we exercise, our body uses three different energy systems depending on the workout's intensity, speed, and length. Without going too in-depth about these energy systems, they all overlap to create energy to keep your body performing at its best as the demand we place on it varies.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Two of these energy systems (anaerobic and aerobic) rely on glycolysis, whilst the third is for much shorter bursts of energy, called the ATP-PC System.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The anaerobic and aerobic systems use carbohydrates and fats to replenish energy stores and allow the body to continue exercising and retain the ability to carry out daily functions. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The energy used here is from eating and digesting food, mainly from carbohydrates and fats.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So why is this important to know?","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your body can start extracting small amounts of energy from low glycemic carbohydrates, such as fruit, grainy bread, and oats, within 15-30 minutes of consuming the foods. Elevating your blood glucose levels and beginning to store this energy in your muscles, in the form of glycogen.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, to fully digest these complex carbohydrates, it can take multiple hours – and there's nothing worse than training on a full or bloated stomach.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"So when is the best time to eat?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To maximize gains, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"this study","marks":[],"data":{}}]},{"nodeType":"text","value":" highlighted the positive impact of consuming a meal 1-2 hours before training to maximize training performance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In general, it is best to take in a larger amount of calories 2-3 hours before working out while adding in any smaller snacks closer to your training time. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you're an early starter and like to train 1st thing in the morning, then a complete meal of complex carbohydrates, proteins, and fats the night before should leave you in good stead as you head out early to the gym the next morning. If not, then a small snack en route should keep you going until breakfast time.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Should I Eat 30 Minutes Before A Workout?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, we've established that proper nutrition and a comprehensive diet plan will allow you to eat well in advance of your workouts and is typically the best approach when it comes to eating before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But what if you haven't had a chance to have a big meal? Or you are simply hungry and feel better heading into a workout knowing you've got some energy in the tank...","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating 30 minutes before a workout can aid in providing immediate glycogen (energy), replenishing any loss in energy stores since your last meal time, and can help prime the metabolism.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating too little or too much can have a negative impact on your performance and how you feel – so finding a personal balance of quantity and nutritionally dense foods could have a positive impact on your workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"6 Snacks To Eat Before A Gym Workout","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now that we understand how eating before the gym can affect how we feel and our performance, we'll now give you some snack ideas of foods to eat before a workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Consuming light snacks are a great way to bridge the gap between your last complete meal and your training session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember, as we prepare for intense exercise and get closer to our workout time, our food choices should consist predominately of carbohydrates to help provide energy throughout the session.","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oats","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fresh fruits; banana, apple, orange, etc.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whole Grains, such as bread or bagels","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Smoothie (made up of low-fat, moderate carbohydrates)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Trail mix (small portion)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Low-fat yogurt with toppings","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nut butter (small portion)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Protein shake","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choosing a good combination for your pre-workout snack can give you immediate and lasting energy. Combining quality carbohydrate snacks such as bananas or oats with a small portion of fats can help keep you feeling satiated for longer.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The length of your training and its intensity will help determine how much you should consume before a workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a rule of thumb, if your training length is shorter than 90 minutes and at a low intensity, the carbohydrate requirement is minimum, and higher protein options can be explored.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your training is at a higher intensity or for a more prolonged period of time – eating high-carbohydrate foods can help with your performance and energy levels. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7696145/"},"content":[{"nodeType":"text","value":"Here is a great study","marks":[],"data":{}}]},{"nodeType":"text","value":" on this particular topic that discusses intake amounts in relation to specific exercise requirements.","marks":[],"data":{}}]},{"nodeType":"embedded-asset-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4jET0ocdbQJn6chvL02uQD","type":"Asset","createdAt":"2023-02-14T09:32:56.674Z","updatedAt":"2023-02-14T09:32:56.674Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"banana-snack-pre-workout","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4jET0ocdbQJn6chvL02uQD/5b831ee8d2a58798c6b6b1755fd04999/banana-snack-pre-workout.jpg","details":{"size":213615,"image":{"width":600,"height":400}},"fileName":"banana-snack-pre-workout.jpg","contentType":"image/jpeg"}}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Is It Better To Eat Before Or After A Gym Workout?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is a common question amongst gym goers. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating before and after a workout serves different purposes and benefits your body in different ways, from fuel for energy to fuel for recovery.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before A Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating before a workout ensures you have sufficient energy to perform at a high level for the duration of the activity. And if you don't supply your body with a balanced amount of energy.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dependent on the time and digestion duration of the snacks consumed pre-workout, they may also help ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"contribute to post-exercise recovery","marks":[],"data":{}}]},{"nodeType":"text","value":" – as the body will still be digesting the food after the gym session has finished.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"After A Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Following exercise, your glycogen stores will need replenishing, and the body will need to begin repairing broken muscle tissue.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If training fasted, or if significant time has passed since the last meal (4-6 hours+), then nutrient consumption post-exercise would be beneficial if muscle retention or growth is your primary goal. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"(study)","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been told that consuming protein straight after a workout, is known as the 'anabolic window,' where you must consume protein within 30 minutes of exercise to benefit. This timeframe is inaccurate and has no hard studies to back up the claims that circulate on the gym floor. This ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3879660/"},"content":[{"nodeType":"text","value":"study","marks":[],"data":{}}]},{"nodeType":"text","value":" looked at muscle size and strength in relation to immediate post-exercise protein intake and found no significant correlation.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There's also ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/"},"content":[{"nodeType":"text","value":"evidence","marks":[],"data":{}}]},{"nodeType":"text","value":" that a protein-rich meal 1-2 hours post-exercise is 'likely sufficient for maximizing recovery.'","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, to conclude, adequate protein intake throughout the day is the best approach. 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During this period, your uterus is shedding its thick lining, which results in bleeding. This is when cramps, bloating, fatigue, or mood swings can set in—and you might find yourself reaching for a hot water bottle and swapping your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/baby-tees/womens"},"content":[{"nodeType":"text","value":"baby tee","marks":[],"data":{}}]},{"nodeType":"text","value":" for an ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/oversized-t-shirts/womens"},"content":[{"nodeType":"text","value":"oversized tshirt","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“During this phase, hormonally, your progesterone and estrogen levels are really low, so you may feel like you have less energy compared to other points in the month,” explains Dr. Jacky Forsyth, Associate Professor of Exercise Physiology at Staffordshire University. “This, combined with the pain and discomfort, may make you feel less motivated to exercise.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dr. Forsyth notes: “While exercise can alleviate period pain for some, for others, it can aggravate it. It’s really individual, so listen to your body.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Best training focus:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Low-impact cardio, gentle strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-squat-mobility-exercises-for-squat-form-and-strength"},"content":[{"nodeType":"text","value":"mobility","marks":[],"data":{}}]},{"nodeType":"text","value":", yoga, walking.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1ZSHHltpfRC8wxLkiDWOPt","type":"Entry","createdAt":"2025-08-18T07:43:09.195Z","updatedAt":"2025-08-18T07:43:09.195Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Follicular Phase (Days 6–14)","headerContent":"Follicular Phase (Days 6–14)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The ","marks":[],"data":{}},{"nodeType":"text","value":"follicular phase","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" overlaps with your period. It starts on the first day of the period and ends with ovulation. Estrogen levels start to rise as the follicle inside one of your ovaries is maturing. As a result of the estrogen spike, you are likely to feel upbeat and optimistic, and your skin will also be in its best shape.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“Your ovaries produce sacs called follicles, each containing an egg, one of which matures and is released when you ovulate. This triggers a gradual rise in estrogen–associated with elevated energy–and increased serotonin, which stabilizes mood.”–Dr. Forsyth explains. 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An unfertilized egg will dissolve inside the uterus, triggering the luteal phase of the cycle","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During this phase, your estrogen levels are high, and you’ll have increased levels of luteinizing hormone (LH),” says Dr. Forsyth, “This triggers the body to start ovulating.”","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In terms of exercise, it’s the estrogen that has the most impact, giving ","marks":[],"data":{}},{"nodeType":"text","value":"additional energy, boosting mood, and having a steroid effect","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". 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Its level increases gradually during the phase, and here you start experiencing the PMS symptoms. The luteal phase averages around 14 days.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What’s Happening Hormonally:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Roughly a week after you ovulate, increasing progesterone raises your core body temperature and heart rate. This means that endurance-based training such as running or cycling may seem harder, and you might experience fatigue sooner, particularly if you’re training in hot temperatures. For this time of the month, it can help to wear lightweight, breathable ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/t-shirts-tops/womens"},"content":[{"nodeType":"text","value":"gym tops","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/loose-shorts/womens"},"content":[{"nodeType":"text","value":"loose shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" to keep you cool.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"About 10 to 12 days after ovulation, or two to three days before your period starts, progesterone falls. This can cause side effects like breast pain, bloating, low mood, and anxiety — all of which can make exercise more challenging.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“Moderate exercise that keeps endorphin levels up and stress levels down is good — jogging and dance fitness classes are good options,” says personal trainer Lorena Savvidou, from Girl Can Do.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Best Training Focus:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Moderate-intensity cardio, stability work, yoga, lighter lifting, more recovery days.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Should You Be Working Out On Your Period?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now that you know what’s happening in each phase, let’s tackle the big question that comes up every month — should you even bother exercising during your period?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you want to, yes–The U.S. Department of Health & Human Services’ Office on Women’s Health confirms that ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"exercising during your period is absolutely safe","nodeType":"text"},{"data":{},"marks":[],"value":" [3].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Not only that, but working out on your period may actually come with some benefits, including:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Improving your mood (hello, endorphins)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Alleviating cramps [4]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Easing PMS symptoms (such as anxiety and anger) [5]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Enhancing exercise performance [6]","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, it’s completely normal to feel like ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"not","nodeType":"text"},{"data":{},"marks":[],"value":" working out on your period. You’re bleeding. At the same time, you may be experiencing a whole host of other symptoms, from cramps and bloating to breast or lower back pain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"But research suggests the “I can’t train on my period” belief is often ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"more mental than physical","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Your Mind Might Be the Biggest Workout Hurdle on Your Period","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A study by Garcia et al (2022) measured mood and performance of 17 healthy women with regular menstrual cycles during three separate 30-minute treadmill sessions in different phases of the menstrual cycle [7].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The study found that while motivation ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"did","nodeType":"text"},{"data":{},"marks":[],"value":" drop during the luteal phase, performance didn’t–suggesting that the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"barrier to exercising during your period is often psychological rather than physical","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This backs up older research that found ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"no significant changes in strength and work performance","nodeType":"text"},{"data":{},"marks":[],"value":" across the different phases of the cycle for 21 active women, while other research found ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"high-intensity exercise","nodeType":"text"},{"data":{},"marks":[],"value":" to be ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"improved","nodeType":"text"},{"data":{},"marks":[],"value":" during the luteal phase [8,6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That being said, how you feel and respond to exercise is very individual:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“While exercise can alleviate period pain for some, for others, it can aggravate it. 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At this time, I would recommend yin or restorative yoga, which practice breathing techniques and build self-compassion. Child’s pose, reclined spinal twist, and cat-cow poses can help relieve tension in your lower back and pelvis. 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Exercise also boosts circulation. When the wall of the uterus contracts, it temporarily cuts off the blood and oxygen flow to your womb, causing it to release chemicals that trigger pain. Exercise works by improving blood flow at the pelvic level.”","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Putting It All Together: A Sample Cycle Syncing Workout Plan","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"To help you start syncing your workouts with your menstrual cycle, here’s an example of how you can adjust your training each week based on the four phases.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This menstrual cycle workout plan balances strength, cardio, and mobility work to match your body’s changing energy and recovery needs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Menstrual Phase (Days 1–5)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on gentle movement: ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-liss-cardio"},"content":[{"data":{},"marks":[],"value":"light cardio","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" like walking or cycling, gentle yoga, and mobility drills.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Strength: Low to moderate intensity with higher reps (e.g., bodyweight exercises or lighter weights).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritise rest if needed and listen to your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Follicular Phase (Days 6–14)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Energy rises—push strength workouts with moderate to heavy weights (3–4 sessions per week).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Include higher-intensity cardio sessions like intervals or hill sprints.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Add skill work or try new exercises when motivation is high.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ovulatory Phase (Around Days 13–16)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Peak power and coordination: aim for your hardest workouts—max strength, explosive movements (e.g., jumps, sprints), or personal best attempts.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep mobility and recovery sessions light but consistent.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Luteal Phase (Days 17–28)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Energy dips and recovery slows—reduce intensity and volume.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on moderate cardio, lighter strength training, and mobility or restorative yoga.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prioritise sleep, hydration, and nutrition to support recovery.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Embrace Your Cycle, Empower Your Fitness","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Armed with an understanding of your body’s internal rhythm, you can make your period work with you, not against you. There’s a time for strength and power—and a time for softness and flow. Now that you’re aware of these natural shifts, you’re better equipped to thrive.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By syncing your workouts with your menstrual cycle, you’ll support sustained mental and physical energy, helping you avoid burnout and excel month after month.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Looking for a menstrual cycle workout plan to follow? Whether you’re looking to improve your one rep max lifts, build your muscles, or even run your first 5k, there’s a workout plan for you on the Gymshark Training App.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5H4b1tq9qt3jpDEiY2tV6w","type":"Entry","createdAt":"2024-09-30T13:47:14.247Z","updatedAt":"2024-09-30T13:47:14.247Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Training App | BAU Download","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What is Flo?","nodeType":"text"}],"nodeType":"heading-1"},{"data":{},"content":[{"data":{},"marks":[],"value":"Flo is the #1 female health app that allows you to take control of your health by tracking your cycle and symptoms and getting personalized insights reviewed by world-class health experts. 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[10]","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That being said, want to lower the intensity or your workouts during this time–whether that’s opting for lower impact, more holistic exercises, or not lifting as heavy. Do whatever feels right for you.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qVMsaVrKYrFW4f371QrR","type":"Entry","createdAt":"2025-08-18T07:45:28.342Z","updatedAt":"2025-08-18T07:45:28.342Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Should I Workout On The First Day Of My Period?","headerContent":"Should I Workout On The First Day Of My Period?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes–there’s no problem with exercising on the first day of your period. If you feel good, continuing your workouts as normal is perfectly fine. If you feel tired, uncomfortable or have cramps, you may want to reduce the intensity of your activities, and opt for lighter activities like walking, gentle yoga, or stretching. Doing light exercise may even alleviate some of your symptoms and boost your mood, too.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5XPp6N3PouPFH6HRh4MiaJ","type":"Entry","createdAt":"2025-08-18T07:45:40.747Z","updatedAt":"2025-08-18T07:45:40.747Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Does Working Out Help Period Cramps?","headerContent":"Does Working Out Help Period Cramps?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This one is up for debate–working out ","marks":[],"data":{}},{"nodeType":"text","value":"may","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" help reduce period cramps, but research into this area is limited.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There is a 2019 systematic review that found evidence that 45–60 minutes of exercise, three or more times per week, may significantly reduce menstrual pain intensity in women with primary dysmenorrhoea (which is menstrual pain caused by an identifiable condition) [11]. However, many trials had small sample sizes of participants under the age of 25, and interventions were done outside of menstruation, so we don’t know if exercising during periods works similarly.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your doctor hasn’t identified another cause for your cramps, building regular exercise into your routine is a low-cost, low-risk option that could make a real difference. Try it and see how it feels.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4GJM0RrCJm376Dn7jF8gSr","type":"Entry","createdAt":"2025-08-18T07:45:55.062Z","updatedAt":"2025-08-18T07:45:55.062Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Will I Be Weaker In The Gym During My Period?","headerContent":"Will I Be Weaker In The Gym During My Period?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not necessarily–but it can depend on you, your symptoms, and where you are in your cycle.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research into this area is mixed, with some studies finding that muscle strength may vary across different phases of the cycle, while others have found no significant differences in muscle strength or power output across menstrual cycle phases [12,13].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many women maintain similar strength and endurance during menstruation, especially if cramps, fatigue, or heavy bleeding aren’t severe. However, if you have strong cramps, bloating, headaches, or low energy, you might feel less motivated or able to train hard, not because your muscles are weaker, but because pain and discomfort can reduce output.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Listen to your body: if you’re feeling strong, there’s no reason to skip lifting or intense workouts. 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However, you might wish to adapt your regular program if you experience heavy bleeding, uncomfortable cramps, or dizziness/fatigue.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s generally safe to do all forms of exercise during your period (from strength training, to yoga, to mobility, and even running), however, you may wish to adjust the intensity based on your symptoms. Lightening the load, focusing on form, or swapping in lower-impact work is perfectly fine and won’t harm your fitness progress.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[1] Reis, E., Frick, U. and Schmidtbleicher, D. (1995). 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