How to Adapt Your Training and Nutrition with Your Horse During Your Menstrual Cycle

Many riders see their menstrual cycle as a barrier. But what if it was actually a rhythm you could train with? Recent research shows that women may perform better cognitively during menstruation, despite feeling their worst. By aligning your training and nutrition with your cycle, you can reduce symptoms, improve focus, and bring consistency to your riding.

Menstruation (Days 1–5): Precision & Recovery

Riding: Short, focused sessions. Work on accuracy — transitions, straightness, and patterns.

Nutrition: Prioritise iron (red meat, spinach, lentils), vitamin C (berries, citrus) to support absorption, and hydration to replace fluid loss.

Follicular Phase (Days 6–14): Power & Progression

Riding: Higher energy = time to push. Introduce new exercises, build conditioning, or set big goals in the arena.

Nutrition: Support energy with lean protein (chicken, fish, eggs) and complex carbs (quinoa, oats, root veg).

Ovulation (Mid-cycle): Control & Awareness

Riding: You may feel powerful but small errors creep in. Focus on control, accuracy, and video review.

Nutrition: Anti-inflammatory foods like oily fish, nuts, seeds, and colourful fruits/veg to reduce systemic stress.

Luteal Phase (Days 15–28): Consistency & Connection

Riding: Energy dips, slower reaction times. Perfect for groundwork, hacking, consistency drills, and gymnastic polework.

Nutrition: Magnesium-rich foods (dark chocolate, pumpkin seeds, leafy greens) help with cramps, mood, and bloating.

Your horse doesn’t need perfection every day — they need presence. By working with your cycle, you can ride smarter, support your body, and create sustainable progress without burnout.

Have you ever noticed your energy, focus, or patience change in the saddle across your cycle? Tracking it might be the first step to unlocking more balance.