To answer your question Body type eating: Find out whether its right for you Nadine Friedman 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. What is eating for your body type? Many people think that “body type” just describes the way someone looks. In fact, your body type provides information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics. Physique characteristics can thus 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. There are three general categories of body types (somatotypes): ectomorph, mesomorph, and endomorph. Very few people fall perfectly into one of the three categories. People are often a mix of characteristics. Additionally, years of training and good nutrition can change the outward appearance of one’s body. For 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. An ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic. However, most folks can find their general tendencies in one of the three groups. 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. Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have 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. Eg. Serena Williams or me ;-) Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass eg powerlifters. 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). Their ideal intake might look like 25% carbs, 35% protein, and 40% fat. In general, individuals are encouraged to experiment with different nutritional strategies until they find what works for them. Regardless, identifying your body type and eating the appropriate distribution of nutrients certainly is a smart place to begin. Eat, move, and live…better! (Info provided courtesy precisionnutrition)
Posted on: Tue, 11 Mar 2014 19:33:58 +0000
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