The primary focus of managing PCOS and performance from a nutrition standpoint, comes from what we do day in day out, outside of our training.
Key points to consider:
- High intake of carbohydrates increases insulin sensitivity which reduces ability to utilise blood glucose and muscle glycogen effectively.
- Therefore, we need to focus on minimising simple sources of carbohydrates and instead increase fibre rich, slow digestible carbohydrate sources across the day.
- Aim to consume carbohyrdates from whole sources of REAL food:
- Whole grains (no processed/refined ie white bread, pasta etc)
- Whole fruit – including the skin when applicable.
- Variety of vegetables prepared in different ways – ie raw, cooked, roasted etc.
- Sugar
- Caffiene
- Processed foods
- High doses of dairy and meat
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Before |
During |
After |
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Night before: Real food. Include a good mix of quality carbohydrates, protein and fat. 1-3hrs before: easily digestible meal. Ie bircher, eggs, toast with banana and/or nut butter, lean protein such as chicken and root vege. 0-1hr: low fibre focus. Nut butter on toast/banana, nut milk with protein powder. 10-15g protein. |
Muscle glycogen depletes after 2hours of continuous low intensity and 15-30minutes of high intensity exercise.
60min+: 40-50g carb/hour Avoid fructose/fruit heavy sources. Focus on glucose/easily digestible carbohydrates. Start with a glucose lolly and follow with a denser option. Focus on sources that require you to chew 😊 |
You have a window of optimal recovery fueling within 30minutes for protein and carbohydrates within 90minutes. Within 30minutes finishing: 25-30g protein (up to 50g for plant based). Consume a quality meal incorporating good carbohydate and fat sources within 90minutes. |
Hydration |
Follow daily requirements but if entering a higher intensity and/or long session, aim for ~500ml water with electrolyte pre session. |
Replace ~7.8ml/kg body weight every hour. Drink to hydrate, not fuel. 3-4% carbohydrate 180-225mg sodium 60-75mg potassium
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Consume ~500ml within 30minutes with electrolytes. For every kg lost (2.2lb) you need 1.5L of fluid. |