By Olivia Dupre
When we talk about athletic performance, we usually focus on training programs, nutrition plans, and recovery routines. But for many women, hormonal health plays an equally important — and often overlooked — role. One of the most common hormonal conditions affecting female athletes is Polycystic Ovary Syndrome (PCOS). It impacts an estimated 1 in 10 women of reproductive age, yet many go undiagnosed or misunderstood for years.
What Is PCOS?
PCOS is a hormonal and metabolic disorder typically characterized by irregular or absent periods, higher levels of androgens (male hormones like testosterone), and ovaries that contain multiple small follicles (often described as “cysts” on ultrasound). But PCOS isn’t just a reproductive issue — it can disrupt energy levels, metabolism, insulin function, mood, and athletic recovery. This is why awareness is key for women who want to train smart and feel strong.
How PCOS Affects Athletic Performance
For athletes and active women, PCOS can show up in subtle but frustrating ways: persistent fatigue, mood changes, difficulty recovering from workouts, stubborn weight gain, and inconsistent menstrual cycles. Some also experience increased cravings and blood sugar crashes, especially after high-intensity sessions. If you’ve struggled with inconsistent results or unexplained energy dips, PCOS could be a factor worth exploring with a medical professional.
Exercise and PCOS: What Works Best
The good news? Exercise is one of the most effective ways to manage PCOS — but how you train matters. Strength training is especially beneficial because it improves insulin sensitivity and supports lean muscle development. Moderate-intensity cardio can also help with cardiovascular health and endurance without overtaxing your system. However, overtraining without adequate rest can spike cortisol, which may worsen PCOS symptoms. Sustainable movement that includes intentional recovery is key.
Fueling Your Body with PCOS in Mind
Nutrition plays a major role, too. Building meals around protein, fiber, and healthy fats helps stabilize blood sugar, while skipping meals or following extreme low-carb diets can throw hormones further off balance. Anti-inflammatory foods such as leafy greens, berries, and omega-3s support overall hormone health. Staying hydrated, fueling consistently, and getting enough sleep are small but powerful tools in managing PCOS day-to-day.
The Mental Side of PCOS
We can’t ignore the mental side. Women with PCOS often face body image concerns, anxiety, or self-doubt is especially taken when results feel unpredictable. Your hormone health isn’t a weakness — it’s part of your athletic profile. Training your body means also listening to it, adapting with compassion, and giving it what it needs to thrive.
References
Legro, R. S., et al. (2013). Diagnosis and treatment of PCOS: An Endocrine Society clinical practice guideline. Journal of Clinical Endocrinology & Metabolism.
Moran, L. J., et al. (2011). Exercise in the treatment of PCOS: A systematic review and meta-analysis. Human Reproduction Update.
Rousso, D., et al. (2021). The role of nutrition in managing PCOS. Nutrients.
Office on Women’s Health. (2023). Polycystic Ovary Syndrome (PCOS). womenshealth.gov.
