PCOS diet plan for marathon training
Listonic team
Updated on Nov 1, 2024
Diet plan grocery list
Spinach
Broccoli
Kale
Sweet potatoes
Zucchini
Blueberries
Strawberries
Apples
Avocado
Quinoa
Brown rice
Oats
Chickpeas
Lentils
Black beans
Chicken breast
Salmon
Lean ground turkey
Eggs
Greek yogurt
Almonds
Walnuts
Olive oil
Chia seeds
Flax seeds
Whole wheat pasta
Cauliflower
Bell peppers
Carrots
Cherry tomatoes
Cottage cheese
Bananas
Almond butter
Diet plan overview
pcos diet plan for marathon training focuses on providing balanced nutrition to support endurance and stamina while managing PCOS symptoms. This plan emphasizes complex carbs like whole grains for sustained energy, lean proteins for muscle repair, and healthy fats for overall well-being. Adding anti-inflammatory foods like berries and leafy greens can help reduce PCOS symptoms and enhance recovery.
It's also important to monitor and balance electrolytes, especially potassium and magnesium, which can be depleted during long runs. Hydration is crucial, so include plenty of water and electrolyte drinks. This diet should be customized to fit your training schedule, energy needs, and PCOS management goals.
Foods to eat
Complex Carbohydrates: Quinoa, brown rice, and oats for sustained energy during long runs.
Lean Proteins: Chicken, turkey, and fish to help repair muscles post-training.
Healthy Fats: Avocado, olive oil, and chia seeds to support overall energy and hormone balance.
Green Leafy Vegetables: Spinach, kale, and broccoli for essential vitamins and minerals.
Electrolyte-rich Foods: Bananas, oranges, and coconut water to prevent cramping and dehydration.
✅ Tip
Foods not to eat
Refined Sugars: Avoid candy, soda, and sugary cereals that cause energy crashes.
Trans Fats: Steer clear of fried foods, margarine, and processed snacks that can increase inflammation.
High Glycemic Index Foods: Limit white bread, pasta, and pastries that spike blood sugar levels.
Artificial Sweeteners: Avoid diet sodas and low-calorie sweeteners, which can disrupt metabolism.
Excessive Caffeine: Cut down on energy drinks and strong coffee, which can interfere with hydration and sleep.
Main benefits
The PCOS diet plan for marathon training provides energy-dense, PCOS-friendly foods for sustained endurance. It includes low-GI carbohydrates that help maintain stable blood sugar during long runs. This diet supports muscle recovery with high-protein, allergen-free foods. You'll also benefit from enhanced hydration and nutrient replenishment tailored for marathon training.
📊 50% of Americans said they follow a specific diet or eating pattern (Source)
How to budget on this diet plan
Buy carb-rich foods like rice, pasta, and oats in bulk to fuel your training economically. They’re cheap, versatile, and provide the energy you need. Incorporate nutrient-dense but affordable foods like bananas and sweet potatoes for sustained energy.
Make your own energy bars or gels using simple ingredients to save money compared to commercial products. Look for sales on lean proteins and stock up when prices are low, freezing portions for use in muscle-repairing meals post-training.
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Meal plan suggestion
Day 1
- Breakfast:Greek yogurt with strawberries, chia seeds, and walnuts
- Lunch:Quinoa salad with spinach, cherry tomatoes, bell peppers, and grilled chicken breast
- Dinner:Baked salmon with roasted broccoli, carrots, and sweet potatoes
- Snack:Apple slices with almond butter
- Calories🔥: 1600Fat💧: 60gCarbs🌾: 180gProtein🥩: 90g
Day 2
- Breakfast:Oatmeal with blueberries, flax seeds, and almonds
- Lunch:Kale and avocado salad with cherry tomatoes, carrots, and chickpeas
- Dinner:Lean ground turkey stir-fry with zucchini, bell peppers, and brown rice
- Snack:Cottage cheese with a banana
- Calories🔥: 1650Fat💧: 65gCarbs🌾: 170gProtein🥩: 95g
Day 3
- Breakfast:Smoothie with spinach, banana, almond butter, and flax seeds
- Lunch:Whole wheat pasta with cherry tomatoes, broccoli, and lean ground turkey
- Dinner:Baked chicken breast with quinoa, kale, and roasted cauliflower
- Snack:Greek yogurt with strawberries
- Calories🔥: 1700Fat💧: 70gCarbs🌾: 175gProtein🥩: 100g
Day 4
- Breakfast:Quinoa porridge with blueberries, chia seeds, and almonds
- Lunch:Spinach salad with grilled chicken breast, cherry tomatoes, and avocado
- Dinner:Baked salmon with brown rice, kale, and roasted zucchini
- Snack:Apple slices with walnuts
- Calories🔥: 1550Fat💧: 60gCarbs🌾: 170gProtein🥩: 95g
Day 5
- Breakfast:Greek yogurt with chia seeds, blueberries, and walnuts
- Lunch:Chickpea and quinoa salad with cherry tomatoes, bell peppers, and spinach
- Dinner:Stir-fried lean ground turkey with cauliflower, carrots, and whole wheat pasta
- Snack:Cottage cheese with strawberries
- Calories🔥: 1600Fat💧: 65gCarbs🌾: 160gProtein🥩: 90g
Day 6
- Breakfast:Oatmeal with banana, flax seeds, and almond butter
- Lunch:Salad with kale, avocado, cherry tomatoes, and black beans
- Dinner:Baked chicken breast with roasted sweet potatoes, broccoli, and quinoa
- Snack:Greek yogurt with apple slices
- Calories🔥: 1650Fat💧: 68gCarbs🌾: 175gProtein🥩: 95g
Day 7
- Breakfast:Smoothie with spinach, blueberries, chia seeds, and almond butter
- Lunch:Spinach and quinoa salad with bell peppers, carrots, and chickpeas
- Dinner:Baked salmon with brown rice, zucchini, and kale
- Snack:Cottage cheese with walnuts
- Calories🔥: 1700Fat💧: 72gCarbs🌾: 170gProtein🥩: 100g
Want to learn more?
⚠️ Keep in mind
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Listonic team
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