Post Workout Meal Support for PCOS

It can be confusing to know how to best support your body and your PCOS symptoms after a good workout.

Not sure what a good workout is for PCOS? Click here for “Kickstarting Your PCOS Fitness Regime.

Right after exercising is a great time to replenish your body with much-needed protein and carbohydrates. In fact, your cells are much more insulin-sensitive after a workout and can tolerate small amount of carbohydrates during this time.

Consuming food within 1  hour after a workout lowers the levels of free testosterone in the body. Managing higher testosterone levels are one of the key hormone factors to controlling PCOS and its symptoms.

+Not sure if you have PCOS? Take the PCOS test here

A post workout meal should contain protein, fat and carbohydrates. One of the best go-to post workout meals that can replenish your body, fill you up and keep you energized is a delicious smoothie. They are easy to make and can be filled with fiber, healthy fats, carbs and protein to support your body to restore.

Here is one of our go-to post workout smoothies to build muscle and restore glycogen for energy and better sleep.

Post Workout Smoothie

Makes 1 serving:

Add all ingredients except protein powder into a blender and blend on high for 1-2 minutes. Add in protein powder and pulse until combined.

This smoothie offers muscle-building protein from the delicious protein powder, fat (and fiber) from the chia or flax seeds, and carbohydrates from the blueberries and spinach. It’s a complete, quick meal you can have on the go!

Adding protein to your smoothie in the form of protein powder or collagen will help repair and rebuild your muscles. Strong muscles improve metabolism and self-esteem. Including healthy fats and fiber will slow down your digestions leaving you feeling fuller longer! Keep a journal of what post-workout meal works best for you!

Here are a few suggestions to build a post-workout meal:


  • Grass fed beef – leftovers from dinner
  • Free range chicken – grilled or baked
  • Eggs – any way you like!
  • PowerPaleo or Vegan Protein Powder


  • Roast Sweet potatoes or Squash
  • Hash with potatoes, onions and protein
  • Roast veggies from previous dinner
  • Berries


  • Coconut oil
  • Butter or Ghee
  • Flax or chia seeds
  • Avocado
  • Nuts



Next Steps

You can overcome your PCOS symptoms to live the life you deserve.

Make the changes that will transform your health and your life forever.

Take these next steps now!

  1. Take the PCOS Quiz! Get your PCOS score and assess your risk.
  2. Join our Free Facebook Group. Pose your PCOS questions to this group of like-minded women and get the support you need.
  3. Learn about an All Natural Hormone Solution for PCOS

We are committed to helping women reverse their symptoms of hormone imbalance and PCOS – a major cause of excess weight gain, adult acne, unwanted facial hair, depression, anxiety, and heartbreaking female infertility.

©Insulite Health empowers women with PCOS to transform their lives through a process of healing with the Natural Hormone Solution for PCOS – a complete solution for helping women reverse the symptoms of PCOS and hormone imbalance.