How to fuel exercise with PCOS

When you enter into a good, consistent exercise routine with PCOS, it can be incredibly effective in helping to manage symptoms (see blog). But it can be difficult to know how to fuel these workouts, particularly when following a lower carbohydrate diet and working to balance blood sugar. 

Here are some top tips to follow to get the most from your workouts:

Don’t exercise when fasting

Probably the most important factor is not to exercise in a fasted state. While this can be beneficial for men, research shows that it is less helpful for female athletes. As stress can be a factor in driving symptoms of PCOS (see blog), exercising in a fasting state puts women’s bodies under undue pressure and therefore may increase PCOS symptoms. Women’s bodies respond better to exercise when fed than fasted, plus it helps with recovery. Therefore, adjust your workout to align with your eating schedules.

Ensure adequate protein intake

As a woman with PCOS, working on appropriate protein levels is key for blood sugar balance. But it’s also important for ensuring we get the most from our exercise plan. Prioritise protein, particularly after workouts, to ensure proper recovery and muscle repair. Aim for 15g of good quality protein before a workout and follow with 30-45g of protein with 3g of leucine after exercise for the best results. 

Don’t exclude carbohydrates all together

Remember that we should focus on a low refined carbohydrate diet with PCOS, not a no carb diet. Aim to include some whole food, un-refined carbohydrates in your diet, such as legumes, starchy veg and low sugar fruits, like berries.

Listen to your body

Listen to how you feel, look at how you’re recovering from exercise, and how well you’re performing. You know your body better than anyone else, so learn to trust your instincts and fuel your body in the right way for you. Don’t forget the important of rest days, not overdoing it, and getting plenty of sleep to help ensure you continue to improve and feel good.

Exercise is essential for managing PCOS well – it helps with blood sugar balance, it helps with controlling inflammation, and it provides excellent mental health benefits. By fuelling your body well, you can continue to enjoy those benefits!

Disclaimer: The information provided by the health and wellness coach is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You should always consult your doctor or other healthcare provider before changing your diet or starting an exercise programme.