Eating For Your Body Type

Are you an ectomorph, mesomorph, or endomorph? These words are describing the three categories for the male and female body types. There is more to a body type to describe a person than the way one looks. Understanding your body type will help make nutritional changes to get you to your health and fitness goals.

There are three general categories of body types ectomorph, mesomorph, and endomorph. Below are descriptions of all three body types and one of them should describe you better than the other two.

1. Ectomorphs

Ectomorphs are thin individuals with smaller bone structure, small joints, and lean muscle. This group tends to be endurance athletes. Ectomorphs tend to have fast metabolic rate and a high carbohydrate tolerance. They tend to burn of excess calories with near-constant movement throughout the day. Ectomorphs are better with more carbohydrates in their diet, along with moderate protein and lower fat intake.

Here’s an example of what portions would look like.

Male Ectomorphs

2 palms of protein

2 fists of vegetables

3 cupped handfuls of carbs

1 thumb of fat

Female Ectomorphs

1 palm of protein

1 fist of vegetables

2 cupped handfuls of carbs

.5 thumb of fat

2. Mesomorphs

Mesomorphs have a medium sized bone structure, athletic body, and they typically have a considerable amount of lean mass. This group tends to be wrestlers, gymnasts and hockey players. They tend to be solid, strong-framed bodies that easily put on muscle. A mixed diet of balanced carbohydrates, proteins and fats will show the best results. Mesomorphs excess calories often go to building muscle, strong connective tissues, and dense bones.

Here’s an example of what portions would look like.

Male Mesomorphs

2 palms of protein

2 fists of vegetables

2 cupped handfuls of carbs

2 thumbs of fat

Female Mesomorphs

1 palm of protein

1 fist of vegetables

1 cupped handfuls of carbs

1 thumb of fat

3. Endomorphs

Endomorphs have a larger bone structure with higher amounts of total body and fat mass.

The endomorph body type is generally solid, soft, and gains fat very easily. They tend to be naturally less active. Football lineman and powerlifters are frequently classified as endomorphs. Excess calories are more likely to be stored as fat. Endomorphs have a lower tolerance to carbohydrates. A diet with higher fat and protein intake with lower carbohydrate intake properly timed will help you reach your goals.

Here’s an example of what portions would look like.

Male endomorphs

2 palms of protein

2 fists of vegetables

1 cupped handful of carbs

3 thumbs of fat

Female endomorphs

1 palm of protein

1 fist of vegetables

.5 cupped handful of carbs

2 thumbs of fat

No matter what body type you are the ability to handle carbohydrates is greatly improved the more active you are. The best time to eat most of your starchy foods is around your work outs.

When you have been able to achieve 3 weeks of clean nutrition you can start experimenting with different strategies. If you are farther along on your journey and feel like you hit a plateau, try eating for your body type.

Coach Ashley, Pn1

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