Eating for Your Body Type
Everyone wants to find the perfect diet to help them either lose weight or gain muscle, but there is no "one size fits all" approach. However, eating according to your body type can be a great starting point.
There are three general categories of body types (pictured above): ectomorph, mesomorph, and endomorph. Very few people fall perfectly into one of the three categories; people are often a mix of characteristics.
Ectomorphs are thin individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. This body type tends to have a faster metabolism and a high carbohydrate tolerance. Because of this, ectomorphs generally do best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type might be around 55% carbs, 25% protein, and 20% fat.
Mesomorphs have a medium sized bone structure and athletic body. If they're active and exercise often, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat. Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. Try a macronutrient split of 40% carbohydrate, 30% protein, and 30% fat.
Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to have slower metabolisms, and as a result are naturally less active. Since they are not driven to be constantly in motion by a fast metabolism, excess calories are more likely to be stored as fat. As a result, they typically have a lower carbohydrate tolerance. Endomorphs typically do best on a higher fat and protein intake, with carbohydrate intake being limited and properly timed (e.g., after exercise). A nutrient distribution of about 25% carbs, 35% protein, and 40% fat is recomended.
To learn more about eating right for you body type schedule a complimentary Nutrition Coaching appointment, or read more at Precision Nutrition.
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