This means eating more carbs all throughout the day. If you’re the very carb tolerant type, eating a greater percentage of high carb foods outside the workout window will likely be just fine for you. Depending on your body type, your carb tolerance is different and your strategy should be different. This means that the best time to eat a majority of those starchy (or, less ideally, sugary) foods is around the times that you’re physically active. Regardless of your body type, body composition, or overall health status, your ability to handle carbohydrate-dense foods is greatly improved during and after exercise. What you should know about eating for your body type Still, if seemingly endless trial and error with food intake doesn’t sound like an enjoyable way to spend your weekends, then identifying your body type and eating the appropriate distribution of nutrients might be a smart place to begin. And this is certainly one way to go about doing things. In general, we encourage individuals to experiment with different nutritional strategies until they find what works for them. Their ideal intake might look like 25% carbs, 35% protein, and 40% fat. This can also mean a lower carbohydrate tolerance.Įndomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). ![]() This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. Football lineman and powerlifters are frequently endomorphs. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.Įndomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat. Mesomorphs tend to be testosterone and growth hormone dominant. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. A nutrient distribution for this body type would ideally be around 55% carbs, 30% protein, and 15% fat. This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance. They tend to be thyroid and SNS dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. ![]() However, most folks can find their general tendencies in one of the three groups.Įctomorphs are thin individuals characterized by smaller bone structures and thinner limbs. Additionally, years of training and good nutrition can change the outward appearance of one’s body.įor instance, a bodybuilder might be mistaken for a “natural” mesomorph when in fact, s/he is really an endomorph who’s trained and dieted hard or an ectomorph who’s spent years guzzling protein shakes and doing the power lifts.Īn ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic. People are often a mix of characteristics. Very few people fall perfectly into one of the three categories. There are three general categories of body types (somatotypes): ectomorph, mesomorph, and endomorph. Once someone establishes their body type, they can then adjust nutrient intake to maximize body composition and health related goals. Physique characteristics can thus be linked to metabolic differences between individuals. In fact, your body type can also provide information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics. Many people think that “body type” just describes the way someone looks. Yes, it’s true - those darn ectos can get away with a little extra pasta! What is eating for your body type? Body type - whether ecto, meso, or endomorph - can determine what sports suit you best, as well as what you should be eating to fuel your activities.
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