The what, why, and how much to eat around your body type

Health and fitness goals are fabulous but where do you start. You’ve read a lot of information and wonder what body type you have. Most often you won’t have just one or another body type, instead a mixture of them. So now you are curious about them, keep reading for a brief explanation.

Workout Timing — **A brief primer on body type**

Ectomorphs typically are thin framed, can eat what they want, and seem to never gain weight. While this sounds like the perfect scenario; it isn’t the best frame type for developing muscle.

Small framed and bone structure
Narrow shoulders
Lean muscle, minimally developed mass
Hard to gain weight
Fast metabolism

“..ectomorphs do best on higher carb diets with moderate protein intake and lower fat in the diet. A typical ballpark for this type of athlete would be around 55% carbs in the diet, 25% protein, and 20% fat” John Berardi

Endomorphs typically have a softer looking shorter build with thick arms and legs. This body type tends to gain body fat quickly while having stronger developed lower body and legs.

Gains muscle and fat very easily while maintaining a stockier soft body
Hard to lose fat
Muscles not so well defined
Slow metabolism

“..endomorphs typically do best on a higher fat and protein intake with carbohydrates being better controlled. A typical ballpark for this type of athlete would be around 25% carbs in the diet, 35% protein, and 40% fat.” John Berardi

Mesomorphs tend to develop muscle easy and have an athletic build; they gain and lose weight easily. Considered the best body type for strength athletes. Watch food intake as this body type gains body fat quickly.

Athletic with defined muscles
Rectangular shaped body
Gains muscles/fat more easily than ectomorphs

“..mesomorphs typically do best on a mixed diet, consisting of a good balance of carbohydrates, proteins, and fats. Indeed, in this type of individual, a zone-style diet works quite well. And this would consist of about 40% carbohydrate in the diet, 30% protein, and 30% fat.” John Berardi

Eating for the body type you have will help get the body you want!

Planning and exercise will help bio-hack your metabolism. Timing protein and carbs around exercise powers workouts and helps recovery.

Carbohydrate heavy meals around physical activity will help fuel your workouts and move the carbs, in the form of glucose, into your muscle.
Excessive amount of carbohydrates when sedentary typically increases body fat storage.
Protein around your workouts help building and the repair of muscle post exercise. Muscle is more receptive to proteins after a workout or load training.

Where do you think you fall in relation to body type?

Does this information change the way you think or feel about your eating habits?

Are you struggling with metabolism and wonder how to burn calories you consume more effectively? Perhaps a few body hacks for weight management would help.

This graphic detailing bodytypes, workouts, and nutrient timing can be helpful for visualizing this information

Please see this calculator I put together if you’re unsure how much to eat for your level of activity.