When it comes to hormone friendly exercise, how you fuel your body is just as important as the type or length of your workout. The goal? Minimise stress on your hormones and maximise your results, says nutritional therapist Zoë Hill.
Don’t work out fasted or on caffeine alone
Avoid heading into a workout on an empty stomach or fueled only by stimulants like coffee. This can spike cortisol and trigger a stress response — something we want to avoid if you suffer from smiting such as PCOS.
Have a carb-based snack 30–60 mins before
While balanced snacks are ideal most of the time, before a workout, a quick-release carb (like a banana or oatcake) can give you the energy you need to perform without stressing your body.
Eat a balanced meal with protein after your workout
Within an hour, aim for a meal that includes protein ad slow-releasing carbs. This combination supports muscle recovery and keeps blood-sugar stable. Think: grilled salmon, quinoa, and greens.
Skip ultra-processed protein shakes and bars
Many commercial options are loaded with sweeteners, fillers, emulsifiers, and other ultra-processed ingredients, which can negatively impact gut and hormone health. Opt for more natural options like pea or hemp seed protein instead.
Support recovery with magnesium-rich foods
Magnesium supports energy production and eases sore muscles. Add more spinach, quinoa, almonds, black beans, and avocado. And yes, a little dark chocolate!
