What’s Your Body Type
Determine Your Body Type and Eating For Your Type
by the Precision Nutrition Coaching Team
“Research is now showing that whether you’re an ecto, meso, or endomorph, this determines some key hormonal and sympathetic nervous system characteristics.”
-Dr. John Berardi
Your body type can determine how you respond to food intake. The three main body types (somatotypes) include ectomorph, mesomorph, and endomorph. Distinguishing one’s body type can provide information about their hormonal and sympathetic nervous system (SNS) characteristics. Not only that, but physique characteristics can be linked to metabolic differences between individuals. Once someone establishes their body type, they can then adjust nutrient intake to maximize body composition and health related goals.
Ectomorphs are thin individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. They tend to be thyroid and SNS dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance.
This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type would ideally be around 55% carbs, 30% protein, and 15% fat.
Images of ectomorphs (Brad Pitt & Kate Moss):
Mesomorphs are those individuals characterized by a medium sized bone structure, athletic body, and hold 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. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.
Images of mesomorphs (Reggie Bush & Serena Williams):
Endomorphs are those individuals characterized by a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to be insulin dominant. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.
Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). For nutrient distribution, their intake might look like 25% carbs, 35% protein, and 40% fat.
Images of endomorphs (Robin Williams & Oprah Winfrey):
In general, we encourage individuals to experiment with different nutritional strategies until “finding what works for you.” And this is certainly one way to go about doing things. 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 commence.
EATING FOR YOUR BODY TYPE
Regardless of your body type, whether you have diabetes, or whether you’re lean and fit - your ability to handle dense carbohydrate foods is greatly improved during and after exercise. This is becoming rather clear in the literature. This means that the best time to eat a majority of those dense carb foods is around the times that you’re physically active. Depending on your body type, your carb tolerance is different and your strategy should be different.
High carb tolerance -
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. This means eating more carbs all throughout the day. You should, of course, still get more carbs during/post workout than any other time of the day. Just think more carbs after workouts and less carbs at other times. Remember too, as carb intake increases, fat intake decreases.
Moderate carb tolerance -
If you have moderate carb tolerance, you should likely minimize high carb/starchy carb foods outside the workout window - except, perhaps, after an overnight fast (think: breakfast). This means you’d try eating some higher carb/starchy carb foods in the AM as well as during/post exercise. The rest of the meals would consist of less dense carb foods and more lean proteins, veggies, fruits, nuts and seeds.
Low carb tolerance -
If you’re not very carb tolerant, your best bet is to avoid high carb/starchy carb foods outside the workout window (including breakfast). This means only veggies and fruits outside the workout window (along with proteins and fats).
Summary
Carb Tolerance: High
Typical Body Type: Ectomorph
Carb Timing Ideas: Should include dense carb foods during/after exercise. Some starchy, whole grain, unprocessed carbs can also be eaten at each other meal if desired. Veggies and/or fruits (~3:1 serving ratio) should be eaten at each meal.
Carb Tolerance: Moderate
Typical Body Type: Mesomorph
Carb Timing Ideas: Should include dense carb foods, but only during/after exercise. Starchy, whole grain, unprocessed carbs can also be eaten at breakfast and post exercise. These foods should be used in moderation during the rest of the day. Veggies and/or fruits (~3:1 serving ratio) should be eaten at each meal.
Carb Tolerance: Low
Typical Body Type: Endomorph
Carb Timing Ideas: All dense carb foods should be included only during/after exercise. Veggies and/or fruits (~5:1 serving ratio) should be eaten at each meal.
All of the aforementioned guidelines are great for muscle gain (assuming overall food intake is high enough), maintenance, and even moderate weight loss/shifting body composition.
Until Tomorrow,
The Precision Nutrition Coaching Team
Posted By:
Erin Weiss-Trainor, MSc, CPT
As we mentioned 2 weeks ago, our newest Art of Strength employee Jenn, will making the trip down the aisle in 5 short months. With the quickly approaching date she’s decided to go the Precision Nutrition way to a fitter body and better life. With that being said, we convinced her to chart her progress with her own blog, recording her progress on both her diet and her workouts. Check out her first entry here and don’t forget to shoot her some emails with your suggestions.
This week’s fit tip comes directly from one of our favorite DVDs, Santa Monica. What better way to get over those winter blues than with a trip to the beach…am I right??? We’ve included a full round from the video as well as the break down below. Just click on the TV and watch!
Clean Press to a Get-Up - 1 minute
Super Planks with alternating hip drops - 30 seconds
Alternating double kettlebell snatch - 1 minute
Fiber, yep…fiber. We’re talking about fiber today as your “recipe” of the week. Most of us think that a healthy diet coupled with a consistent workout program is the key to a healthy lifestyle. I was one of those people, but, it wasn’t until I looked deep into what I was eating that I realized I wasn’t getting the proper amount of fiber. To tell you the truth I never understood the benefits of fiber in my diet, and it really wasn’t until I added more of it that I realized the benefits it has at creating a more balanced body and overall sense of well being. Here’s what Precision Nutrition had to say about the importance of fiber in your everyday life…
Got Fiber?
With the “Got Milk” campaign bombarding people with milk messages we kind of wish we could get that milk budget to promote other stuff. For example, if we got more people to focus on fiber (instead of milk), overall health in North America would improve dramatically. So why are we so high on fiber? Well, first of all, what is it? Fiber is basically an indigestible nutrient - the two main types being soluble and insoluble. Since soluble fiber is the kind most beneficial, we’ll focus on that here. Soluble fiber is the kind of fiber that dissolves in and absorbs water. Once you eat it, the body turns it into a kind of thick, viscous gel, which moves very slowly through your body. This is a good thing as soluble fiber fills you up and keeps you fuller longer, providing that sensation of fullness we call satiety. In addition to these benefits, soluble fiber also slows the absorption of glucose (sugar) into the body. This means you’re going to avoid those nasty sugar highs and lows. Last but not least, fiber inhibits the reabsorption of bile into the system. Bile is a fat emulsifier and therefore if you inhibit bile reabsorption, your liver needs to get its cholesterol fix from your blood. This means lower blood-serum cholesterol levels. With its ability to lower blood sugar, decrease blood cholesterol, increase satiety, and improve colon health, the important question isn’t “Got Milk?” The important question is “Got Fiber?” Gourmet Nutrition Nutrition Facts and Strategies
Jenn’s Wedding…
BELLISSIMA BRIDAL SHOES
We all know, above everything else, shoes come first for Staci, if only on a materialistic level, so it’s of no big surprise that she’s appointed herself honorary shopper for Jenn’s big day. So here it is, Staci’s favorite, and the first, item checked off Jenn’s to do list. Be sure to tell Staci what you think of her selection…