How to add protein, explaining stomach pains, and running during recovery
Suggestions for adding more protein
Widen your scope of what you normally eat to find other things you enjoy. Look at all the options out there: eggs (multiple different animals), beans, dairy, peas, lentils, nuts, seeds, protein powders, oysters, lean and fatty fish, beef, bison, lamb, pork, poultry, spirulina, chlorella, wild game. Many girls going through hormone struggles are set on two or three different types of food they rely on for protein but won’t branch out. Remember that your protein requirement is unique to your metabolic fingerprint. Keep in mind how you feel and the recommended (1 or 2 fist sizes of protein or at least one gram per pound of body weight). If you are feeling unexpected hunger, not sleeping well, or low energy, increasing your protein will typically help this. Although nuts, seeds, beans, dairy foods, and certain grains are actually fat or carb dominant foods, a variety of them can be added in to help you meet your protein goals. Protein should be coming from a variety of sources to get a full range of amino acids your body needs.
Why does my stomach hurt when I try to eat more food for recovery?
When women lack estrogen, their insulin sensitivity is actually reduced which often makes them feel like they can’t tolerate carbs (and in some ways it's therefore true). However, cutting back on carbs further only makes the problem worse! When we starve the body of glucose, it activates the energy sensor in the body, AMPK, that makes changes to the function of our ovaries. You fix this problem by focusing on eating enough and being consistent with blood sugar regulation (you don’t avoid carbs, but you eat what you can tolerate). Also remember that with digestive challenges, you want to take it slow. The digestive system needs time to heal and respond to the changes in your calories and reintroduced food.
Can I do some running in period recovery?
Unfortunately, this really needs to be looked at in a case by case basis. Consider your priority. If you want to get a period back, I would adjust most of your physical stressors (sleep, clothing, non-exercise activity, walking, how much is physically required at your job, weight lifting…). All of that needs to be looked at and considered when we talk about what’s appropriate for your recovery. In general, I say to try to cut it down to the point that it's only “fun” exercise. Keep an eye on how the body feels and fuel with good calories before and after the activity. Make sure this isn’t an everyday thing; especially if your hormones aren’t balanced, I suggest taking 3 or 4 full rest days per week. This doesn’t have to be forever. Consider how long it took for your body to start turning off your fertility; you need time to recover this and then build back in your exercise with new habits that support your activity which takes time.
