This is the longest phase. It starts on the 18th day of your cycle and lasts until the end of your cycle. We are easily starting to slow down and decrease the intensity of workouts. You should listen to your body as well and focus on the things that feel good for you.

NUTRITION:

During this phase of your cycle you will find helpful to eat food rich in zinc and magnesium, vitamin C, and vitamin B6.

Do not skip your meals, eat consistent balanced meals that contain protein, healthy fat and fiber.

The best foods for luteal phase:

Cabbage
Sweet potato
Pumpkin
Millet
Cucumber
Chickpeas
Salmon
Sunflower
Spirulina

MEAL RECOMMENDATIONS:

Breakfast: Millet Porridge - https://pilatesness.com/food/millet-porridge/

Lunch: Chickpeas Feta Salad - https://pilatesness.com/food/chickpeas-feta-salad/

Dinner: Salmon Avocado Salad - https://pilatesness.com/food/salmon-avocado-salad/

HYDRATION:

During this time water retention increases, which causes bloating and puffiness. Drinking 2 liters of water per day and hydrating with fruits and vegetables can help with this.

MOOD:

Your energy and mood are starting to decline. Listen to your body during your luteal phase and do what feels best for you. You will feel less social and it is totally ok to enjoy more time with yourself.