• 7 strategies for effective training with PCOS - Fuel Goods

7 strategies for effective training with PCOS

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.
  1. Therefore, we need to focus on minimising simple sources of carbohydrates and instead increase fibre rich, slow digestible carbohydrate sources across the day.
  2. 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.
3. The greater the variety and colour of your meals, the better 😊
4. Reduce inflammatory sources of food including:
    • Sugar
    • Caffiene
    • Processed foods
    • High doses of dairy and meat
5. Ensure optimal hydration across the day.
6. Consider all other lifestyle aspects – in particular sleep quality, stress management and regular exercise.
7. During exercise, follow the steps below for training recommendations – however during post training, ensure carbohydrate sources are real food and slow to digest (also require chewing!).

 

 

Before

During

After

 

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

 

Consume ~500ml within 30minutes with electrolytes. For every kg lost (2.2lb) you need 1.5L of fluid.

 

 

 

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