What Should I Eat for My Body Type?
Welcome back to our “Q&A Tuesday” series, where each week we take a question that we get asked all the time and share our expertise. In case you missed it, last week we covered, “what should I eat AFTER a workout?” This article came on the heels of, “what should I eat BEFORE a workout?”
This week we are answering one more nutrition question before we switch gears and address some exercise questions. Much like our other posts, this is a question we get asked all the time and it’s a good one, “What Should I Eat for My Body Type?”
We’ll preface this post by saying this is a loaded question…every single body is different. Age, sex, activity level, sensitivities, allergies and other considerations can all change what and how much a person needs to consume on a daily basis, function and feel their best.
At the same time, every single body unarguably functions best with a of blend carbs, proteins and fats. The question is — how much should you eat for your body to optimize weight loss, fat loss and muscle gain? Luckily, we have just the guide for you 🙂
Your body type, as in the structure of your body, can tell you a lot about what balance of carbs, proteins and fats are best for you. You may find that you identify with more than one body type and that’s OK. To begin, pick the one that mostly resembles your natural state. You can always adjust your portions once you get going.
Ectomorphs are naturally skinny with smaller bone structures. In terms of athletics, they perform best as endurance athletes; think long-distance running. Ectomorphs tolerate a higher intake of carbohydrate really well, a moderate intake of protein and lower intake of fat. You know that friend that eats all carbs, all day and never gains a pound? Ectomorph.
If you’re a macro person, this equates to a blend of roughly 55% carbs, 25% protein and 20% fat with each meal. If you don’t want to think in terms of macros (because it’s mostly a headache), you can just follow along with the nifty guide below:
Mesomorphs tend to have more of a medium build and athletic body. They have an easier time gaining muscle and tend to be lower in body fat. In regards to athletics, they are often wrestlers, gymnasts, sprinters or even tennis players.
Mesomorphs do best with a balance blend of carbs, proteins and fats. In macro terms, 40% carbs, 30% protein and 30% fat with each meal. Again, here is a easy to follow guide for those who don’t want to think in terms of numbers:
Endomorphs have a larger bone structure with more muscle as well as body fat. They can typically be found competing in sports such as powerlifting, shot put, or even football (think of the larger, linesmen guys).
Endomorphs perform best with a lower intake of carbs as they aren’t tolerated as well and a higher intake of protein and fats. The macro split looks roughly like so: 25% carbs, 35% protein and 40% fat. Here is that handy guide again:
Again, you may find that you don’t perfectly fit into one category. Most people don’t. One thing to note is that carbohydrate intake will be the most significant area to adjust.
The more active you are, the more carbohydrates you’ll need and your body will tolerate better. The less active you are, the less carbohydrates your body will need and will tolerate better. To give you an even better idea of types of carbs and carb timing, see our guide below for each body type:
Mesomoph: can tolerate a moderate amount of carbs with an emphasis on carb timing. Focus should be pre and post workout meals when it comes to whole grain, starchy and minimally processed carbs. Other meals should mostly focus on less carb-dense food such as lean proteins, veggies fruits and nuts.
Endomorph: not very carb tolerant and does best with limiting whole grain, starchy and minimally processed carbs to only to pre and post workout meals. All other meals should be comprised of less carb-dense food such as lean proteins, veggies fruits and nuts.
⇒ Do you have more questions about post-workout nutrition? If so, drop us a line and let us know! And make sure to tune in next week as we will be answering our next question…
Written by Sophie DeHenzel
What Should I Eat for My Body Type?
Top photo courtesy of BigStock (Soodowoodo) and the following images from Precision Nutrition
Hi, I’m Sophie. I’m Co-Owner of DeHenzel Training Systems, Precision Nutrition Level 2 ProCoach, Certified Personal Trainer and Pre/Post Natal Specialist. I’m also a wife, mom, tennis beginner and ice cream lover.
Most importantly, I love helping people just like you gain control of their health for good. If you’re tired, frustrated and still struggling to rein in your diet and get moving, check out our nutrition and personal training services and take the first step today.
About DeHenzel Training Systems: DeHenzel Training Systems offers In Home Personal Training services throughout Northern Virginia and Washington DC. Aside from in home, we also offer virtual personal training, available wherever you are. Our nutrition coaching is complimentary for all training clients.
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