There are three body types Mesomorph, Ectomorph, and Endomorph that determine what you should eat to best fuel your activities. You, therefore, need to establish your body before adjusting your nutrient intake accordingly so as to optimize your body composition and other health related goals. Note some people may not entirely fall into any one of the categories, and instead, mix the three characteristics. Otherwise, understanding the various body types will help you strategize and successfully plan your diet regimen.
Mesomorphs have athletic body, medium-sized bone structure and have a significant amount of lean body mass. They are also testosterone and growth hormone dominant, a feature that gives such persons a tendency gain muscles and maintains a lower body fat. The mesomorph figure is the ideal body form for bodybuilders. It responds best to exercise, leading to a quick realization of results. Unfortunately, since mesomorphs gain fat fast, they need to watch their calorie intake. It is, therefore, advisable to combine weight training with cardio while exercising.
Mesomorphs do best with mixed diets. Use a diet that consists of balanced carbohydrates, fats, and proteins. A micronutrient split of forty percent (40 %) carbs, 30 percent fat, and 30 percent protein will work best. Even for the physically blessed mesomorphs, insufficient nutrient translates to minimal gains while working out. So, use low-fat proteins, for instance, nonfat Greek yogurt, eggs, kefir, seafood, and poultry build strong muscles besides encouraging muscle growth. Complex carbs, on the other hand, provide energy to take part in demanding workouts.
Ectomorphs are thin persons characterized by thinner limbs and smaller bone structures. They have a predisposition for thyroid and SNS (Sympathetic Nervous Systems) dominance besides having a higher sensitivity or higher output of catecholamines such as norepinephrine and epinephrine. This body type is associated with high metabolic rate and hence high carbs tolerance. Ectomorphs do best with more carbohydrates in the diet together with a lower fat and a moderate protein intake. Consequently a nutrient distribution of 55 percent carbs, 25 percent protein, and 20 percent fat is ideal. For ectomorphs it’s always helpful to have a Personal Trainer to help out to gain muscle. Having a strong nutrition plan is super important, but they also have to lift specifically to get bigger.
The fact ectomorphs are disadvantaged because of their thin body structure implies that they have to struggle to add mass to their structure to attain their dream figure. Achieving their dream physique, therefore, requires hard work and a high level of dedication. They burn calories more efficiently inhibiting them from adding weight and as such, diet is important. Make an effort to get more carbohydrates during or immediately after workout. Also, stick to high-quality sources of healthy fats and proteins. Eat more frequently, target 6 to 8 meals distributed throughout the day. Be sure to eat breakfast that mainly consists of proteins and complex carbs.
Endomorphs are extremely sensitive to even the least over-consumption of foods. Consequently, they struggle with their weight more than any other body type. Extra calories are easily stored as fats resulting in increased likelihood of gaining weight. Even eating a chocolate bar every day can make endomorphs gain extra weight and later on struggle with it so much. So, make an effort not to veer off course even by very few degrees. Make an effort to catch it and reverse the situation early.
For Endomorphs, other than calorie intake, a micro-nutrient ratio (proteins, carbs and fat ratio) is a crucial factor that can help you remain fit. The have some level of insulin sensitivity and carb sensitivity. Consequently, you should eat complex carbs, mainly vegetables and smaller amounts of high-fiber starches. If you have already gained weight and want to lose it, stop eating white bread, pasta, and rice as well as sweet cereals, cookies, and cakes. Since fruits are rich in sugars, you are recommended to eat a minimum of five servings of vegetables for every two servings of fruits.
Finally, your body type determines how easy you gain and lose weight. It also influences the foods that perfectly fuel your body. Use the different nutritional advice for various body types to maximize your prospects and achieve your dream physique.