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.
Here’s the deal: For individuals with PCOS, eating too many simple carbs can backfire. Why? High carb intake can mess with your insulin sensitivity, making it harder for your body to use blood glucose and muscle glycogen efficiently.
Translation? That energy boost you need for your runs? Gone. Instead, you might feel sluggish and zapped. Ugh, no thanks.
How to Break Free from the Slump:
1. Start by tweaking your plate: focus on carbs that work for you, not against you. Aim for fiber-rich, slow-digesting carbohydrates that fuel your day with consistent energy.
2. If you can consume carbohyrdates from whole sources of REAL food, do it! This looks like:
✅ Whole Grains – Skip the processed stuff (white bread and pasta, we’re looking at you) and go for hearty, unrefined grains.
✅ Whole Fruits – Keep the skin on when you can. That’s where the fiber magic happens.
✅ Veggies, Veggies, Veggies – Raw, roasted, steamed, or sautéed, variety is key!
3. On the veggie front...Bonus points for a rainbow of colors on your plate 😊
4. Avoid these foods that could stir up inflammation and leave you feeling off-track:
- Sugar
- Caffiene
- Processed foods
- High doses of dairy and meat
5. Hydration is your superpower. Drink water throughout the day to keep your body humming along and ready for action.
6. Don't forget the basics – Quality sleep, stress management, and regular exercise are the unsung heroes of PCOS management. They’re the foundation for feeling and performing your best.
7. During exercise, stick to your fueling game plan (see below). After your workout, go for real, chewable foods that are easy on your system and keep you energized for the long haul.
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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 otameal, eggs, toast with banana and/or nut butter 0-1hr: low fiber 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 carbs. Start with a chew 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. |
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Hydration |
Follow daily requirements but if entering a higher intensity and/or long session, aim for ~500ml water with electrolyte pre session. |
Replace ~12oz/pound body weight every hour. (that's gonna be roughly a bottle) Drink to hydrate, not fuel. 3-4% carbohydrate 180-225mg sodium 60-75mg potassium
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Consume ~18oz within 30minutes with electrolytes. For every 1 pound lost you need a bottle of water |
When you take care of your body inside and out, you’re setting yourself up for performance that shines—even with PCOS. Let’s goooooooooo 💪
