{"id":11247,"date":"2019-09-11T06:43:26","date_gmt":"2019-09-11T10:43:26","guid":{"rendered":"http:\/\/bodynsoil.com\/blog\/?p=11247"},"modified":"2023-06-07T14:32:59","modified_gmt":"2023-06-07T18:32:59","slug":"the-what-why-and-how-much-to-eat-around-your-body-type","status":"publish","type":"post","link":"https:\/\/bodynsoil.com\/blog\/2019\/09\/the-what-why-and-how-much-to-eat-around-your-body-type\/","title":{"rendered":"The what, why, and how much to eat around your body type"},"content":{"rendered":"<h3>The what, why, and how much to eat around your body type<\/h3>\n<p>Health and fitness goals are fabulous but where do you start. You&#8217;ve read a lot of information and wonder what body type you have. Most often you won&#8217;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.<\/p>\n<div style=\"width: 410px\" class=\"wp-caption alignright\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/www.precisionnutrition.com\/wp-content\/uploads\/2009\/02\/somatotype-body-types.jpg?resize=400%2C235&#038;ssl=1\" alt=\"Workout Timing\" width=\"400\" height=\"235\" \/><p class=\"wp-caption-text\"><strong>A brief primer on body type<\/strong><\/p><\/div>\n<p><strong>Ectomorphs<\/strong> typically are thin framed, can eat what they want, and seem to never gain weight. While this sounds like the perfect scenario; it isn&#8217;t the best frame type for developing muscle.<\/p>\n<ul>\n<li>Small framed and bone structure<\/li>\n<li>Narrow shoulders<\/li>\n<li>Lean muscle, minimally developed mass<\/li>\n<li>Hard to gain weight<\/li>\n<li>Fast metabolism<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><em>&#8220;..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&#8221; John Berardi<\/em><\/p>\n<p><strong>Endomorphs<\/strong> 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.<\/p>\n<ul>\n<li>Gains muscle and fat very easily while maintaining a stockier soft body<\/li>\n<li>Hard to lose fat<\/li>\n<li>Muscles not so well defined<\/li>\n<li>Slow metabolism<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\"><em>&#8220;..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.&#8221; John Berardi<\/em><\/p>\n<p><strong>Mesomorphs<\/strong> 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.<\/p>\n<ul>\n<li>Athletic with defined muscles<\/li>\n<li>Rectangular shaped body<\/li>\n<li>Gains muscles\/fat more easily than ectomorphs<\/li>\n<\/ul>\n<p style=\"padding-left: 40px;\">&#8220;..<em>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.&#8221; John Berardi<\/em><\/p>\n<h3>Eating for the body type you have will help get the body you want!<\/h3>\n<p>Planning and exercise will help bio-hack your metabolism. Timing protein and carbs around exercise powers workouts and helps recovery.<\/p>\n<ul>\n<li>Carbohydrate heavy meals around physical activity will help fuel your workouts and move the carbs, in the form of glucose, into your muscle.<\/li>\n<li>Excessive amount of carbohydrates when sedentary typically increases body fat storage.<\/li>\n<li>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.<\/li>\n<\/ul>\n<p>Where do you think you fall in relation to body type?<\/p>\n<p>Does this information change the way you think or feel about your eating habits?<\/p>\n<p>Are you struggling with metabolism and wonder <a href=\"https:\/\/bodynsoil.com\/blog\/2016\/06\/energy-calorie-intake-daily-burn\/\" target=\"_blank\" rel=\"noopener noreferrer\">how to burn calories<\/a> you consume more effectively? Perhaps a few <a href=\"https:\/\/bodynsoil.com\/blog\/2016\/12\/how-to-burn-fat-dispelling-the-fat-loss-myths-2\/\" target=\"_blank\" rel=\"noopener noreferrer\">body hacks for weight management<\/a> would help.<\/p>\n<p>This <a href=\"https:\/\/i1.wp.com\/www.precisionnutrition.com\/wordpress\/wp-content\/uploads\/2014\/05\/Workout-Nutrition-Infographic.jpg?resize=757%2C3169\" target=\"_blank\" rel=\"noopener noreferrer\">graphic detailing bodytypes, workouts, and nutrient timing<\/a>\u00a0 can be helpful for visualizing this information<\/p>\n<p>Please see this calculator I put together if you&#8217;re unsure how much to eat for your level of activity.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>The what, why, and how much to eat around your body type Health and fitness goals are fabulous but where do you start. You&#8217;ve read a lot of information and wonder what body type you&hellip;<\/p>\n","protected":false},"author":8,"featured_media":9393,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[87,172],"tags":[1123,1062,1125,1126,1124],"class_list":["post-11247","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","category-nutrition","tag-bmr","tag-bodytype","tag-ectomorph","tag-endomorph","tag-mesomorph"],"jetpack_featured_media_url":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2010\/06\/ist2_2537348_exercise.30120938_std.jpg?fit=320%2C291&ssl=1","jetpack_shortlink":"https:\/\/wp.me\/p1qEFP-2Vp","jetpack_likes_enabled":true,"jetpack-related-posts":[{"id":9692,"url":"https:\/\/bodynsoil.com\/blog\/2016\/04\/workout-nutrition-based-on-bodytype\/","url_meta":{"origin":11247,"position":0},"title":"Foods to eat around your workout based on body type","author":"Bodynsoil","date":"April 9, 2016","format":false,"excerpt":"The what, why, and how much to eat around your workouts The following info-graph, by John Berardi and Brian St. Pierre of Precision Nutrition, outlines workout foods and timing based on body type. Nutrition timing isn't needed for everyone but worth a try if you're at a sticking point with\u2026","rel":"","context":"In &quot;Nutrition&quot;","block_context":{"text":"Nutrition","link":"https:\/\/bodynsoil.com\/blog\/category\/body\/nutrition\/"},"img":{"alt_text":"Bodytype Workout Nutrition","src":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=350%2C200 1x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=525%2C300 1.5x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=700%2C400 2x, https:\/\/i0.wp.com\/bodynsoil.com\/blog\/wp-content\/uploads\/2016\/04\/Workout-Nutrition-Infographica.jpg?fit=1200%2C883&ssl=1&resize=1050%2C600 3x"},"classes":[]},{"id":5473,"url":"https:\/\/bodynsoil.com\/blog\/2013\/06\/eating-more-to-speed-metabolism\/","url_meta":{"origin":11247,"position":1},"title":"Eating More To Speed Metabolism","author":"Bodynsoil","date":"June 2, 2013","format":false,"excerpt":"Eating More to Speed Metabolism In my last post I discussed various eating style options; that post was written to detail various approaches to eating styles I've done or researched.\u00a0 In the recent past I've gone from eating an average 1500 calorie intake to 2280 calories, or more, daily. 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