If you are familiar with the positive effects of exercise on PCOS (Polycystic Ovary Syndrome) you may as well be wondering how to gain the most benefits from implementing it into your lifestyle.
If you want to know what type of exercise is best for PCOS, you can check out my previous article ‘What Is The Best Exercise For PCOS & Why?’. But what about the timing of your workout? Does it also make a difference? That’s what you’ll find out in this article where I explain the advantages and disadvantages of training at a certain time of the day and what effects it may have on PCOS.
In general, the best time to exercise for PCOS appears to be in the morning hours since it may help to regulate hormones, decrease appetite and balance blood sugar levels for the day. However, the exercise frequency is more important than the exercise timing for PCOS.
There are certainly plenty of factors that need to be taken into account if you want to find the best possible time to exercise for PCOS. And the truth is that it’s largely individual and that there is no ‘one size fits all’. When it comes to exercise and PCOS, the most important thing is that you find a time that works best for YOU and YOUR lifestyle.
“The most important thing is that you find a time that works best for YOU and YOUR lifestyle.”
So in the end, the best time to exercise for PCOS is simply whenever you can considering your schedule, lifestyle, body type, and personal preferences. Remember, if you’re trying to manage your PCOS via exercise, consistency is the actual key!
However, if you want to go into more detail and compare the benefits and negatives of certain exercising times, we can look at the mechanisms and the latest science.
While there is currently no evidence on the effects of different workout times specifically on PCOS, we can look at some other studies focusing on different hormonal and biological responses to certain exercise times. I’ll also share my personal experience and some practical tips you might find helpful.
1. Exercise in the morning
- PROS
+ Practicality & efficiency
+ Improved mood & reduced stress
+ Increased energy levels & cognitive function
+ Blood sugar control
+ Weight loss
+ Decreased appetite & reduced cravings - CONS
– Inconvenience
Exercising in the morning seems to be many peoples’ (mine included) favorite part of the day to get their workout done. While it usually comes down to personal preferences, daily schedule, and other lifestyle factors, there’s actually a number of good reasons for that.
✓ Practicality & efficiency
First of all, if you get your workout done the first thing in the morning, you won’t have to think about it for the rest of the day and you can easily focus on other important things. If you basically get it off the table in the morning, your ‘to do’ list will be immediately shorter, you’ll feel more accomplished and you won’t have to be mentally preparing for it all day.
If you workout in the morning you’re also less likely to talk yourself out of it or cancel your workout for multiple reasons that might come up during the day. So I definitely see the mental benefits in there. But what effects does it have on your PCOS?
✓ Improved mood & reduced stress
One of the great benefits of working out in the morning is that it can have a massive impact on your mood and overall stress. That’s because exercise releases endorphins (the mood-boosting chemicals) that can instantly improve your mood and decrease your stress levels.
Since women with PCOS tend to have increased levels of stress hormones (cortisol, adrenaline), exercising in the morning may help them to regulate those hormones for the upcoming hours. Studies have shown that effective stress management strategies are crucial for women with PCOS and morning workouts may be a great way to do that.
✓ Increased energy levels & cognitive function
If you suffer from low energy levels and fatigue during the day (another common symptom of PCOS), morning exercise could be your new best friend. While exercising in general (no matter what time as long as it’s consistent) can help to improve energy levels and reduce fatigue, many people find that morning workouts make them feel more energized for the day (and I’m one of them).
Some studies even found that exercising early in the morning may also increase cognitive function, focus, and alertness in comparison to evening workouts. So if you get easily distracted during the day or if you commonly experience brain fog, you may want to give morning workouts a try.
✓ Blood sugar control
Regulating your blood sugar levels is one of the primary strategies for managing PCOS due to the link between insulin resistance and PCOS symptoms. If you want to know more details, you can read my article ‘PCOS Insulin Resistance Explained & How To Reverse It’. It’s also one of the reasons why regular exercise is so important for women with PCOS.
Exercise naturally lowers your glucose levels (by uptaking glucose from your blood into your working muscles) and decreases insulin. It is one of the best strategies to increase insulin sensitivity over time (train your body to respond to insulin better).
While the most important thing is to exercise regularly to achieve those goals, there is some evidence suggesting that morning workouts might be even more beneficial for people with blood sugar problems.
One study found that people with diabetes were able to improve their overall blood sugar control and keep their glucose levels in a better balance during the day after a morning workout (7am) in comparison to an evening workout (4pm). So by exercising in the morning you may be able to better control your glucose levels which is extremely important for women with PCOS.
✓ Weight loss
Weight gain and inability to lose weight is a common feature of PCOS due to the metabolic abnormalities and hormonal dysfunctions. However, it’s been shown that even small weight loss in women with PCOS who are overweight or obese can significantly improve their symptoms. So weight loss is oftentimes recommended to be the primary strategy in PCOS management.
If you’re trying to lose weight then the best way to do that is by a combination of a healthy diet and regular exercise. And again, the frequency of your exercise will play a much bigger role than the actual timing of your exercise.
But with that being said, there might be some other factors that may have an impact on your weight loss outcomes. According to multiple studies, morning exercise might lead to even greater weight loss for a couple of reasons.
In terms of the actual physical outcomes, it’s been shown that exercising in the morning (before breakfast) results in increased 24-h fat oxidation which means that you’ll be able to burn more fat during the day. But also things like a motivation to move more and make overall healthier choices during the day have been linked to morning exercise.
So in the end, you might actually end up expending more energy, eating healthier, and therefore losing more weight as a result of working out in the morning. To me, it makes a lot of sense because I don’t know about you but my mornings always set me for the day so that’s why I like to start it with some exercise.
✓ Decreased appetite & reduced cravings
If you suffer from PCOS you’re probably very familiar with the constant cravings and inability to feel satisfied after a meal. I’ve written a detailed article on this topic that you can read here for more information ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger‘.
While there are many different factors and mechanisms behind your cravings (including blood sugar balance and insulin) there are also specific hormones regulating your hunger (ghrelin) and satiety (leptin).
The great thing about exercise is that it naturally lowers your ghrelin levels (the hunger hormone) and decreases your appetite (no matter what time you exercise). However, it is suggested that if you exercise in the morning you may be able to better control your cravings throughout the day and your brain won’t overreact to food cues stimulating your appetite.
This can be especially helpful for people trying to lose weight who struggle with constant cravings and overeating. I also think that it goes hand in hand with the increased motivation after a morning workout to make healthier food choices for the rest of the day.
✕ Inconvenience
While I’m convinced that exercising in the morning can be extremely beneficial for women with PCOS for a number of reasons, I also know that there are other important things that need to be considered.
Firstly, not everyone has the ability to work out in the morning whether it’s due to work, studies, kids, inaccessibility to gym or sports center or many other reasons. But apart from our different schedules, we are also just different types of people with different bodies and different preferences.
Some people just prefer slower mornings and their energy levels peak at different times of the day. Some people might feel super energized after an early workout while others might feel extremely tired and exhausted for the rest of the day.
That’s why it’s so important to understand your own body and how you respond to different scenarios so you can find the best fit for you and keep it up!
2. Exercise in the evening
- PROS
+ Increased performance
+ Socializing & stress reduction - CONS
– Decreased sleep quality
– Time management
Mainly due to the hormonal responses, morning exercise seems to have greater benefits for PCOS. But if you just can’t get your workouts done in the morning, it doesn’t mean you won’t benefit from exercise at a later time of the day. In fact, there are actually other advantages to later workouts in comparison to morning exercise.
✓ Increased performance
If you decide to exercise later in the day, you may actually perform better in your workout for a number of reasons. Physiologically speaking, your body core temperature will be at its peak in the afternoon hours (4-5pm) so you’ll be already ‘warmed up’ which is important for optimal performance and injury prevention.
But even your strength and endurance seem to be at their peak in the afternoon so you may expect to exercise harder and for longer. Even if your goal isn’t optimal performance, it can actually help for a number of other reasons.
For example, if you’re able to exercise for a longer period of time or with heavier weights (due to better performance), you’ll be able to expend more energy (supporting weight loss) and build more muscles (increasing metabolism) that we all know is extremely important for managing PCOS. You’re also more likely to spend more time exercising since there will be no ‘morning rush’.
✓ Socializing & stress reduction
Another great thing about evening workouts is the fact that you can use it as a social event and enjoy it with your friends or family. There’s a much bigger chance that they’ll be free in the later hours to join you for a workout rather than early in the morning. After a long day, it’s actually a really nice thing to look forward to which may also help you to relax and destress.
As you now already know, keeping your stress levels in check is one of the most important things in the management of PCOS and this can be a great opportunity to do that. And if you prefer to work out with a buddy, it may seriously help to keep you accountable and achieve your goals.
✕ Decreased sleep quality
One of the things to be aware of if you decide to work out later in the day is that it can negatively impact your sleep. While regular exercise is actually great for improving your sleep quality, working out too close to bedtime (2-3 hours) is not generally recommended as it may disturb your sleep.
That’s because the hormonal response after exercise can keep you more alert and energized which can make it more difficult to fall asleep. But even if you do fall asleep quite easily, the increased heart rate and body temperature after exercise can still disturb the quality of your restorative (REM) sleep without you even realizing it.
✕ Time management
Another thing to consider is the fact that the dehydrating effect of exercise will require you to sufficiently replenish any fluid losses after. However, we all know that drinking too much water before bed is not the best idea for a number of reasons.
Similarly with food, you want to consume a balanced nutritious meal after your exercise (to support recovery and replenish energy stores), but it’s recommended to finish eating at least 3 hours prior to bed (to allow digestion and avoid sleep disruptions). This may become extra challenging to achieve if you don’t plan it accordingly.
If you’re also one of those people who enjoy consuming ‘pre-workout’ drinks or meals (or even just a cup of coffee) to get them started, you should keep in mind that there’s usually loads of caffeine and other stimulants in it which can decrease your sleep quality even further.
In fact, research suggests that the last coffee of the day (or other caffeinated drinks) should be consumed at least 6 hours before bed to avoid any sleep disturbances. So depending on your bedtime, you can calculate what time is ok for you to have it without compromising your sleep quality.
Recommendations
If you decide to work out in the evening, the type of exercise you do will also matter as not all exercise is created equal. Most of the current evidence suggests that you should stop exercising at least 2-3 hours before bed to avoid any sleep disturbances. However, these recommendations are predominantly for vigorous exercise (e.g. running, jumping, HIIT) and it may be different for other types of exercise.
According to some recent studies, moderate-intensity workouts (e.g. walking, stretching, yoga, light swimming) won’t result in the same negative effects on your sleep quality as it doesn’t increase your heart rate and body core temperature as much.
Read more: ‘Is Yoga Good For PCOS & Why?’
In fact, it may even help you calm down, relax and sleep better and I definitely agree with that! While I generally prefer to work out in the morning, there are certain activities that I enjoy best in the evening.
For example, I find yoga classes to be amazing in the evening hours, especially with the right atmosphere (lighting, candles, essential oils, calming music) or even just stretching in front of my favorite TV show after a long day. I also love evening walks (especially after a big meal) that are just great for organizing my thoughts and getting ready for bed.
However, keep in mind that even moderate exercise should be finished at least 1 hour (ideally 90 minutes) before bedtime so try to plan accordingly.
Sleep and PCOS
We all know that sleep is extremely important for everyone, but if you suffer from PCOS you really want to pay attention to high-quality sleep hygiene. That’s because sleep has a direct impact on your hormones and therefore can seriously affect your PCOS. If you want to know more about the link between sleep and PCOS you can read my other article ‘Sleep & PCOS’
Because sleep plays such an important role in PCOS management and many women with PCOS already suffer from sleep problems, you really want to minimize any potential disturbances that may decrease your sleep quality. For this reason, I highly suggest that you’re mindful of the timing of your exercise in the evening.
Try to finish any vigorous exercise at least 3 hours before bedtime and any moderate-intensity exercise at least 90 minutes before bedtime to minimize any potential risks. However, even if you’re not able to stick to these recommendations, it’s still so much more important that you exercise on a regular basis to achieve your goals.
3. Exercise before a meal
- PROS
+ Increased fat loss
+ Hormone optimization
+ Decreased GI distress
+ Practicality & efficiency - CONS
– Decreased performance
– Irritability & bad mood
There are certainly many opinions about the topic of fasted versus non-fasted workouts with a lot of studies supporting their claims as well. While there are definitely some physiological differences between those two types of workouts (and they both have their advantages and disadvantages), in the end, it all comes down to individual preferences.
But if you suffer from PCOS, you may be curious what effects it will have on your condition and whether fasted workouts may be more beneficial. So let’s have a look at how it actually works.
✓ Increased fat loss
One of the reasons why exercising in a fasted state is considered beneficial is that it may result in greater fat loss. This is based on the fact that after a prolonged period of time without eating (8-12 hours) your body will be depleted of all glycogen stores (your body’s storage of carbohydrates in your liver and muscles) and therefore it will be forced to use your fat stores for energy to fuel your workout.
Read more: ‘Is Intermittent Fasting Good Or Bad For PCOS & Why?‘
Some studies have demonstrated that you’re able to burn more fat during fasted exercise versus fueled exercise, however, it doesn’t necessarily mean you’ll end up losing more fat. That’s because there are so many other factors that need to be considered. For example, during a fasted workout you won’t be performing at your peak (due to the depleted glycogen stores) and you may start feeling tired and sore much sooner.
This may result in much shorter and less intense workouts (expanding less energy) in comparison to fueled workouts that you would perform with your optimal strength and endurance (expending more energy). Your mood and irritability that oftentimes occur during fasted workouts can also have an impact on your exercise consistency since you may not enjoy it as much.
Even though exercising in a fasted state may be more effective in burning fat (and some people get great results from it), it doesn’t always result in greater weight loss. So if weight loss is your main goal, you should primarily focus on the consistency of your exercise (in combination with a healthy diet) rather than if you’re working out fasted or not.
✓ Hormone optimization
Apart from the possible fat-burning effects, there might be some other (more important) benefits of fasted workouts for PCOS such as hormonal optimization. We all know that exercise on its own is amazing for hormone regulation, hence great for women with PCOS.
However, some studies found that exercise in combination with fasting may lead to even greater improvements in insulin sensitivity and increased levels of growth hormone (important for fat loss, muscle building, bones, and general health).
Findings from the previously mentioned study (comparing different times of exercise in diabetic patients) have also shown that morning workouts in a fasted state may be the most beneficial for blood sugar control during the day (which is key in PCOS management).
Therefore, whether you’re trying to lose weight or not, you may want to consider fasted workouts for the potential hormonal benefits. But keep in mind that despite the evidence supporting the benefits of fasted exercise in some populations, the participants are not a representation of every single person and your body may still react completely differently.
✓ Decreased GI distress
I personally prefer exercising in a fasted state simply because I like to work out in the morning and I can’t tolerate anything in my stomach (especially for running or jump rope). I also find it more practical (for my circumstances) to just wake up (have a coffee) and go straight exercise without spending time making breakfast, eating, and then waiting to at least partly digest it.
If you suffer from GI distress or exercise-induced nausea, you may also benefit from fasted workouts. Gut issues and nausea is actually one of the most common reasons why so many people like to exercise on an empty stomach.
But we are all different and I know that there are so many other people who have absolutely no issues with eating just before their workout so for them, fasted exercise just doesn’t make much sense. That’s why individual preferences are such an important factor because, in the end, you just want to feel good during your workouts so you can enjoy it and most importantly you keep consistent.
✕ Decreased performance
The biggest downside of working out fasted is simply not being properly fueled and therefore not achieving your optimal performance. Unsurprisingly, many people find it really hard to ‘push through’ if they just don’t have enough energy, they feel irritated and sometimes even dizzy.
However, this also largely differs between individuals and how adapted they are to such situations. The type of exercise you do also matters. In general, steady cardio, moderate-intensity exercise, or short HIIT workouts are believed to be best for a fasted state but you might find even other types of exercise to work for you.
Read more: ‘Is HIIT Good Or Bad For PCOS & Why?’
4. Exercise after a meal
- PROS
+ Increased performance
+ Muscle hypotrophy
+ Motivation
+ Blood sugar regulation - CONS
– Increased GI distress
– Time management
✓ Increased performance
If your main goal is hypertrophy (building muscles) and you focus on strength training and weightlifting, you probably won’t benefit as much from going fasted into your sessions. That’s because effective muscle hypertrophy requires exercise with either many repetitions or with heavy weights.
For this reason, you really want to be properly fueled to perform at your peak strength (do as many reps and as heavy weight) so you can actually progress and build muscle.
Anaerobic exercise (such as weightlifting) is also primarily carbohydrate-dependent – meaning that it uses carbohydrates as its primary source of energy. And if your glycogen stores are depleted (due to fasting) you’re really gonna feel it in your muscles and won’t perform at your peak.
So if your goal is primarily performance-focused (both endurance and strength), make sure that you have sufficient energy stores for the session or sports event.
I personally don’t do a lot of weight lifting but even for my strength-focused training (usually bodyweight), I do like to have something to eat before the session to replenish my glycogen stores. And the truth is that you can really feel the difference.
It’s also much more motivating and enjoyable when you actually feel strong and you can see your optimal capabilities. But on the flip side, I find it really challenging to find the ‘sweet spot‘ for my workout during the day when I’m properly fueled but not feeling too full (but that is not everyone’s case).
✓ Blood sugar regulation
In relation to PCOS, exercising after a meal also has its important place. Exercising is a great way to balance your blood sugar levels and since your glucose levels naturally peak after eating (especially carb-rich meals) you may want to plan your workout strategically after a meal to help you stabilize your blood sugar levels.
This way you may be able to prevent hyperinsulinemia (high levels of insulin in your blood) which is responsible for many of the PCOS symptoms.
What should I eat in the morning before a workout for PCOS?
The best thing to eat before a morning workout for PCOS is light carbohydrate-rich food that provides sufficient energy but is easily digestible. Complex carbohydrates such as whole fruits are considered a good option for women with PCOS since it doesn’t cause rapid spikes in blood sugar levels.
While protein and fat are extremely important to include in all of your meals, it may not be as beneficial before your morning workout (especially if you’re short on time). That’s because dietary fat and protein slow down your stomach emptying and the digestion process which may cause gut issues, GI distress, and nausea during exercise.
So unless you have enough time (2-3 hours) in the morning to wait while your meal is properly digested, you may benefit more from having just some carb-based snack instead that is easier and faster to digest (30-60mins).
What to eat after a workout for PCOS
The best thing to eat after a workout for PCOS is a balanced meal containing dietary protein, carbohydrates, and fat to support recovery and replenish energy stores. However, different types of exercise may require different macronutrient content of the post-workout meal to gain the most benefits.
In general, if your workout is an endurance-based activity (running, cycling) you may require more carbohydrates in your post-workout meal in comparison to strength-focused training (weightlifting, resistance exercise) when it’s important to include a sufficient amount of protein with a moderate amount of carbohydrates.
Try to always include some source of healthy fats in your post-workout meals so you can absorb all of the essential nutrients and feel satisfied for a longer period of time.
If you suffer from PCOS you want to prevent any rapid spikes in your blood sugar levels after your post-workout meal. To do that, make sure your meal contains both protein and fat (to slow down absorption) and opt for complex carbohydrates (low GI) rather than simple sugars.
In general, it is recommended to consume your post-workout meal within 45 minutes – 2 hours to gain the most benefits. However, your overall diet will play a much bigger role in achieving your goals.
Read more: ‘The Best PCOS Diet (Ultimate Guide)‘
Does exercise help with PCOS?
Exercise is one of the best strategies to help manage PCOS due to its effects on hormone regulation, body composition, blood sugar control, and stress management. It’s been shown that regular exercise can significantly reduce multiple PCOS symptoms.
Key takeaways:
- regular exercise is an important part of effective PCOS management
- the exercise frequency is much more important than the exercise timing
- morning exercise may be more beneficial for hormone regulation during the day
- evening exercise needs to be strategically planned to avoid sleep disturbances
- fasted workouts may be more beneficial for blood sugar control and gut issues
- fueled workouts may be more beneficial for optimal performance and hypertrophy
- individual preferences and goals are the most important factors to determine the best time to exercise
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