By Drew Mulvey MS, CDN, CNS, CISN
September 16, 2025
I recently learned a valuable lesson—or rather, I faced a challenge I wasn’t sure I could push through: racing a Sprint Triathlon on Day 2 of my menstrual cycle.
If you’re a woman, you probably already know that exercising—or even functioning—on Day 2 can be rough. I’ve done a lot to support my hormonal health, but Day 2 still poses a real challenge. Running a race on this day? I never thought it was possible.
But guess what? It is possible—with the right preparation and awareness of what’s happening in your body. Let’s break it down.
What’s Going On During Your Cycle?
During the three days leading up to your period and the first three days following Day 1, estrogen and progesterone levels are at their lowest. That dip can cause a variety of symptoms—fatigue, moodiness, poor sleep, nausea (from prostaglandin release), reduced stamina, and blood sugar imbalances.
These hormones don’t just affect your reproductive system—they influence mood, energy, strength, endurance, and even glucose metabolism. It’s no wonder this window in your cycle is associated with feeling “off.”
Normally, this phase is ideal for rest or active recovery. But when you’re racing? That’s a different story.
Fueling Strategy: The Night Before the Race
On race day, carbohydrates are king.
📚 Science-backed guideline:
For events lasting 1–2 hours (like a Sprint Triathlon), research recommends consuming 5–7 grams of carbohydrates per kilogram of body weight in the 24 hours before the race. (Thomas et al., 2016).
For races lasting longer than 2 hours: 8–12 g/kg of body weight is recommended.(Thomas et al., 2016).
While it’s common to carb-load with refined carbs like pasta, bread, or even maple syrup on rice, your body during menstruation may be less insulin sensitive and experiencing increased inflammation. So I took a different approach.
Instead of my usual ice cream pre-race ritual, I opted for anti-inflammatory, whole-food-based carbohydrates.
✅ Try this:
- Swap candy/gummies for 100% fruit juice
- Trade ice cream for avocado-banana “nice cream”
- Replace refined pasta with sweet potatoes or white potatoes
- Use fruits, dried fruits, honey, or maple syrup as natural sweeteners
Also include:
- Leafy greens and colorful non-starchy veggies (antioxidant power!)
- Carrots, which are rich in beta-carotene and support hormonal health
- Add turmeric, ginger, and lemon for inflammation-fighting benefits
Don’t forget quality protein:
- Wild-caught fatty fish for omega-3s
- Lean meats to support carbs without excess fat
Eating every 3 hours with balanced meals (protein, fat, carbs, and veggies) helps stabilize blood sugar and reduce inflammation.
🧠 More on nutrients that support your cycle:
👉 Women’s Health & Nutrition: How to Decrease PMS Symptoms and Improve Athletic Performance
Race Morning Fuel
📚 Recommended carb intake:
2–4 hours before your event, aim for 1–4 grams of carbohydrates per kilogram of body weight. (Burke et al., 2022).
- For a 135-lb athlete (≈61.3 kg): that’s 60–245 grams of carbs pre-race.
My go-to breakfast:
- Protein matcha latte
- Sunflower butter + banana sandwich (on gluten-free bread)
A great 2g/kg carb breakfast option:
- 1 cup cooked oats (~60g carbs)
- 2 bananas (~60g carbs)
- 1 tbsp almond butter
- ½ scoop vegan protein powder
- Matcha tea
💧 Hydration Tip:
- Drink ~16 oz water before the race
- Add coconut water and electrolytes
- Include ¼–½ tsp sea salt to maintain sodium levels
30 Minutes Before the Race
Top off with ~30g simple carbs to boost glycogen:
- Applesauce, banana, or dried fruits
- Whole-food energy gels (Huma, Maurten, Precision Fuel)
During the Race
After the first hour, fuel with:
- 30g carbs every 30 minutes (gels, bananas, applesauce, dried fruits)
- Hydrate with 16–32 oz water + electrolytes every hour
👉 For races >3–4 hours: Start with protein, fat, and carbs (e.g., GoMacro bar or a homemade fruit/nut blend).
Post-Race Recovery
🏁 Your #1 focus: Recovery.
After intense endurance activity (especially a 60–90 min Sprint tri), aim for a 1:3–4 protein-to-carb ratio.
My favorite recovery shake:
- Chocolate protein + tart cherry juice
- Provides amino acids for muscle repair
- Antioxidants to reduce inflammation
- Tastes amazing!
The Result
With all this in place, I completed my Sprint Tri in 1 hour and 31 minutes—with almost no symptoms, despite it being Day 2 of my cycle. That’s never been the case for me before.
This is a very real issue that many women face, and I hope this breakdown gives you the tools and confidence to thrive—even when the timing isn’t ideal.
If this helped you, please share it with other women in your life!
💻 Want more practical content on women’s health and performance?
🎥 Check out my YouTube channel: Redeeming Life Nutrition
Are you looking to get a deeper understanding of your body on a cellular and biological level, break through al the confusion of all the “diet” information out there and truly find plan that fits your unique needs for thriving? Let’s set up a FREE 1 hour strategy session and set you up to soar!
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