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Posted by u/grindhardnotfat··Progress

Struggling with PCOS macros, what actually works?

As a gym owner and someone who has worked with numerous clients over the past six years, I've noticed that PCOS can make nutrition feel like a minefield. I'm not an RD, but I've collaborated closely with them to find effective approaches for our clients dealing with this condition. It's frustrating when general macro advice doesn't seem to fit the bill. What I've found helpful is focusing on a balance of proteins, healthy fats, and controlled carbs, especially given that insulin resistance is often an issue for these clients.

For those managing PCOS, I typically recommend a macro ratio around 40% protein, 30% fat, and 30% carbs. This isn't one-size-fits-all, but it tends to help clients stabilize their blood sugar levels. Including high-fiber carbs, such as whole grains and legumes, can also be beneficial for maintaining satiety and managing insulin. I usually encourage keeping carbs to around 150 grams per day, but this is where individual assessments come in, some clients may thrive on lower levels.

On top of that, consistent strength training can help. Lifting weights not only boosts metabolism but can also improve insulin sensitivity, which is a big win for those with PCOS. If anyone has success stories or specific macro adjustments that have worked for their clients, I'd love to hear about them. Let's figure out what really works together!

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u/betaalanine_bro·

Lifting can definitely help with insulin sensitivity, but there's also research backing specific supplements that may aid PCOS management. For instance, inositol has shown potential benefits for insulin resistance. Just something to consider if your clients are open to it!

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u/grindhardnotfat·

As a gym owner myself, I can relate to the struggle of finding effective nutrition strategies for clients with PCOS. It's true that insulin resistance plays a huge role in how we approach macros. I usually emphasize a high protein intake, like you suggested, but tailoring individual needs is crucial. Have you had success with any specific foods or meal timing for your clients?

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u/spoonie_lifter·

Totally get the frustration! It's not just about macros, though; it's also about how your body reacts to food. Tracking can be really helpful, but sometimes it's about listening to what your body needs. I've had success focusing on whole foods and being mindful about meal timing.

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u/depressedlifter·

Real talk, PCOS is a mess. I went through years of ups and downs with weight. When I started focusing on strength training and finding the right carb level for me, it made a world of difference. Seriously, those mini wins on PRs can boost your mood like nothing else.

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u/proteinpancakes22·

I just started tracking my meals and using high-protein pancakes for breakfast! They keep me full, and it's super easy to whip up. I think if you can find those meals that feel indulgent but still fit the macros, it really helps with staying on track

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u/chickenncarrots·

I hear you about the nutrition challenges! As a busy mom, I find it essential to keep meals simple yet effective. My clients appreciate quick meal ideas that fit their macros without taking forever to prepare. Batch cooking works wonders for managing those carb levels while keeping the kids happy.

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u/twenty_mile_tom·

Anyone else feel like nutrition is just as tough as running a marathon? I get that balancing macros for PCOS is essential, but sometimes it feels like I'm chasing my tail. Still, consistent strength training does help with that overall fitness level. Just gotta keep pushing!

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u/gymratbutchill·

Facts. I've seen clients really benefit from keeping their carb intake lower. Just lifting weights and eating cleaner has been a solid combo for some of my friends dealing with PCOS. Plus, who doesn't love seeing their lifts improve while feeling better overall?

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u/zone2_ninja·

From a running coach perspective, I've noticed that endurance athletes with PCOS often struggle with carb intake. Tracking heart rate variability and energy levels during training can reveal a lot about their body's response to different macro ratios.

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u/strongbutawkward·

Is anyone else just trying to navigate the gym without overthinking it? I get that numbers are important, but sometimes I wish I could just lift without all the macro calculations. Progress is progress, right?

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u/squat_to_pizza·

For sure! A balanced macro split makes a difference. On my end, i've found that incorporating a lot of fiber-rich foods helps too. Also, meal prepping is a lifesaver when managing cravings. Less time spent thinking about food means more time for pizza on cheat days, am I right?

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u/6footdadbod·

I'm just here wondering if a low carb diet will lead to me getting abs or if I need to just lift more! 😂 But seriously, strength training has been a nice way to balance everything out. I'm here for the gains and the dad jokes.

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u/cuttingseason_2024·

i'm serious about getting my clients on track, and I often lean into the science of things. Weightlifting and proper nutrition can be transformative for PCOS, but it's about finding that right balance. I usually recommend starting slow, maybe with something like a 5/3/1 setup for strength.

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u/nurse_on_weights·

You bring up a good point about the individual differences in macros for PCOS. Every body responds differently to insulin and dietary changes. I usually recommend clients track not just macros but also their mood and energy levels to find that sweet spot.

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u/veganpowerlift99·

Love this discussion! I'm vegan and have been playing around with my macros to help with insulin sensitivity. High-fiber foods like beans and lentils rly keep me full and help stabilize my energy. Plus, it feels good knowing I'm doing my part for the planet!

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u/mostly_lifting·

I've been tracking my own macros pretty strictly and find that having a protein-heavy breakfast helps me manage cravings throughout the day. Especially with PCOS, maintaining stable blood sugar is crucial. Anyone else find breakfast to be a game-changer?

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u/highprotein_paul·

Lowkey, I've been curious about how different diets affect PCOS management. I've read a bit about how high protein, low carb diets can help with insulin sensitivity. Still, I think it's crucial to find what works best for each individual. Every body is different.

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