Nicola Elliott
If you’ve been fuelling your workouts with nothing but bravado and a double espresso, consider this your friendly intervention. The way you eat around exercise can be the difference between finishing strong and feeling like your hormones have staged a small coup. And for women navigating PCOS in particular, it’s not just what you do in the gym — it’s how you set the table before and after you do it.
Zoë Hill, a London-based Nutritionist specialising in Women’s Health and PCOS, has spent over 15 years championing what she calls a balanced, sustainable approach to nutrition. Translation: no punitive food rules, no dramatic detoxes, and absolutely no “quick fix” that ends with you googling why you feel dreadful. Instead, it’s about realistic, long-term habits that support energy, health and a positive relationship with food.
And when it comes to hormone-friendly exercise, Zoë’s message is refreshingly simple: “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.”
That’s the north star for fuelling your workouts — less hormonal drama, more performance and recovery. Here’s how she suggests you do it.
1) Don’t work out fasted (or on caffeine alone)
There’s a certain swagger to the fasted workout crowd — until mid-session, when the legs turn to porridge and the mood goes missing. Zoë is firmly not in the fan club: “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 with PCOS.”
If your pre-gym ritual is basically “coffee and vibes,” this is your nudge to add actual fuel. For many women, especially with PCOS, keeping stress signals lower can make training feel better and recovery smoother — the whole point of fuelling your workouts intelligently.
2) Have a carb-based snack 30–60 minutes before training
Yes, carbs. The thing the internet tried to cancel. Before a workout, Zoë recommends keeping it simple and quick: “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.”
This isn’t about turning your snack into an algebra equation. It’s about arriving at your session with enough readily available energy to do the work — and to do it without your body interpreting the whole experience as a threat.
3) Eat a balanced meal with protein after your workout
Post-workout food doesn’t need to be fancy, but it should be purposeful. Zoë’s guidance is clear on timing and composition: “Within an hour, aim for a meal that includes protein + slow-releasing carbs. This combination supports muscle recovery and keeps blood-sugar stable. Think: grilled salmon + quinoa + greens.”
That combination is classic for a reason: protein supports muscle repair, and slower carbs help replenish energy without the blood-sugar rollercoaster. It’s also a quietly brilliant way of fuelling your workouts for the next one, not just refuelling after the last.
4) Skip ultra-processed protein shakes and bars
Protein products can be useful — but not all are created equal, and plenty are basically dessert-wearing gym clothes. Zoë’s caution is aimed at the ultra-processed end of the aisle: “Many commercial options are loaded with sweeteners, fillers, emulsifiers, and other ultra-processed ingredients, which can negatively impact gut and hormone health.”
If you’re trying to be kind to your gut, steady your energy, and support hormones, it’s worth reading labels like you mean it. Fuelling your workouts shouldn’t come with a side order of ingredient confusion.
5) Choose more natural protein options (Zoë’s favourites)
When protein powder makes sense, Zoë steers you towards simpler options: “Opt for more natural options like pea or hemp seed protein. My favourites:
✔️ Nuzest (pea protein) @nuzest
✔️ British Hemp Company (hemp seed) @thebritishhempco”
The main idea: fewer extras, more straightforward nutrition — especially if you’re using protein as a regular tool for recovery and appetite stability.
6) Support recovery with magnesium-rich foods
If recovery had a backstage crew, magnesium would be hauling cables and keeping the whole show on the road. Zoë puts it plainly: “Magnesium supports energy production and eases sore muscles. Add more: spinach, quinoa, almonds, black beans, avocado… and yes, a little dark chocolate ”
That’s your grocery list and permission slip in one. And if “a little dark chocolate” is the gateway to better recovery habits, we’ve seen worse wellness strategies.
The takeaway
Fuelling your workouts isn’t about perfection — it’s about lowering stress signals, showing up with energy, and recovering like you want to train again tomorrow. Start with one change: add a pre-workout carb snack, build a proper post-workout meal, or swap the ultra-processed bar for something simpler. Your body doesn’t need a lecture; it needs a plan it can live with.
And if you’re training with PCOS in the mix, Zoë’s hormone-friendly approach is a reminder that progress isn’t just measured in reps and pace — it’s measured in how you feel when you’re done.
