Protein and PCOS: How It Supports Management
A higher-protein diet of about 1.2-1.6 g per kg of body weight per day can help with PCOS by improving fullness and supporting blood-sugar control. A 70 kg (154 lb) woman targets…
Calculate Your Protein IntakeMany women with PCOS have insulin resistance, and higher-protein meals blunt blood-sugar spikes and increase satiety compared with carbohydrate-heavy ones. This can make weight management, a common goal in PCOS, more achievable.
Build meals around protein and fibre, pair carbohydrates with protein to soften their glycaemic impact, and combine the diet with regular activity. This is general nutrition guidance, not medical treatment, so work with your clinician on an overall plan.
- Target: 1.2-1.6 g/kg per day
- Higher protein improves fullness and blood-sugar control
- Pair carbs with protein and fibre
- General guidance only; consult your clinician
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
To build muscle, aim for roughly 1.6g to 2.2g of protein per kilogram of body weight daily, combined with resistance training and a slight calorie surplus.