Protein & Aminos: A Girl’s Best Friend (Especially After Your Period)
Navigating Your Moon Phases with Diet
Embrace and nourish every phase of your cycle—with the science, wisdom, and tools to back it up.
No more guessing. We’re breaking down what’s happening in each phase, what your body needs, and how to eat in sync with your cycle.
When we talk about cycle syncing, “eat more protein” gets thrown around like a wellness cliché. But what you really need to understand are amino acids—because these tiny powerhouses are what rebuild you after your period.
The follicular phase (aka your post-bleed reset) is when your body is primed to absorb, repair, and glow.
And that glow? It starts with protein—and the amino acids that come with it.
So, What Are Amino Acids?
Amino acids are the building blocks of protein, and your body uses them to:
Build hormones (like estrogen + progesterone)
Create neurotransmitters (like serotonin + dopamine)
Repair tissues and muscles
Support detox (essential for clearing excess estrogen)
Keep your nervous system calm and resilient
There are 20 amino acids total — 9 of them are essential, meaning your body can’t make them, so you have to get them from food.
Why Aminos Matter for Your Cycle
Think of aminos as your cycle’s support crew — especially during your luteal (PMS) and menstrual (bleeding) phases. Your body needs more support during these times because:
You’re using up more nutrients
Your liver is working harder to metabolize hormones
You’re more prone to mood swings and fatigue
More protein = more resilience.
Amino acids like tryptophan, tyrosine, and glycine help boost mood, reduce anxiety, and support better sleep — all crucial when your hormones are fluctuating like a wild moon tide.
Protein Guideline for Women
46g/day = bare minimum for basic function
60–80g/day = ideal range for women who are active, menstruating, stressed, or just want to feel good
Up to 100g for those strength training or healing
Dr. Vonda Wright, an orthopedic surgeon and women's health expert, takes it even further.
She recommends women aim for 1 gram of protein per pound of ideal body weight daily to support recovery, strength, and long-term vitality.
This isn’t just about fitness—it’s about preserving bone density, hormone balance, and muscle mass as your body changes with age and stress.
In her words: “Protein is one of the most powerful tools we have for women’s health.”
During your luteal and menstrual phases, aim higher to support hormone metabolism and tissue repair.
During your follicular phase, hit your ideal range to rebuild, reset, and shine.
What Does 46–80g of Protein Actually Look Like?
One-Day Cycle-Supportive Protein Example
Total: ~70g of protein
Breakfast: 2 scrambled eggs with sautéed spinach and hemp seeds, side of avocado toast on grain bread (25g). Add olive oil to your eggs and toast
Lunch: Quinoa bowl with roasted chickpeas, sweet potatoes, and tahini dressing (20g)
Snack: Apple slices or banana with almond butter + sprinkle of chia or hemp seeds (10g)
Dinner: Grilled tofu or chicken breast with steamed broccoli and wild rice (20g)
Moon Affair Tip
Add 10–20g more protein daily during your luteal and menstrual phases to:
Prevent PMS crashes
Balance mood
Reduce cravings
Support hormone detox
Even small shifts — like an extra egg or scoop of protein-rich seeds — can have a big impact on how you feel.
Final Thoughts: Protein isn’t just a fitness thing
It’s a foundational tool for period power. Amino acids help your body build, repair, balance, and thrive. Whether you’re nourishing your follicular fire or soothing your luteal lows, amino acids are part of your hormonal toolkit.
So next time someone tells you to “eat more protein,” just smile — because now you know it’s not just about muscles.
It’s about mood, cycles, and moon-fueled power.