Know Your Body Type and Fuel It Right
Knowing more about your body type could help you optimise your fitness regime
Fuelling your body for your workouts, in the right way, is super important. Knowing your body type gives you a helpful guide to approaching your nutrition. Body type can also affect your physical capabilities and mean you are naturally more adept at certain types of exercise.
Please Keep This In Mind
Don’t worry if none of these feel like a puzzle-perfect fit, you are more likely to lean towards one body type or another. Think about which body type characteristics you feel match you the closest. Use it this as a guide and always do what feels best for your body. Please consult your doctor before making any serious dietary changes.
The Three Body Types
People with his body type are typically tall and have a lean physique. They are likely to gain and lose both muscle and fat slowly. If this suits you, you’re likely to be good at endurance events such as marathons and long-distance cycling.
People with this body type are typically have an athletic build and muscular physique, tending to have broader shoulders than hips. In contrast to ectomorphs, mesomorphs are likely to gain and lose both muscle and fat quickly. If this suits you, you’re likely to be good at jumping, throwing and sprinting.
People with this body type have a typically softer, rounder shape and may have shorter limbs. Endomorphs gain muscle and fat quickly and lose fat slowly. If this suits you, you’re likely to be good at things like long-distance swimming and judo.
Know Your Nutrients
You probably know about or have heard someone talk about “micros and macros,” and both are important for your body to function at its best. We’ll keep this brief though and whilst micronutrients are very important your macronutrients are named that for a reason. They’re important – on a macro scale. They are comprised of the big three!
– Carbohydrates (4 calories/gram)
Good sources: whole grains, greens vegetables, starchy vegetables, legumes
Carbohydrates are your body’s primary energy source. Consuming the right amount is important when training. Try to go for the complex kinds like vegetables and whole grains since they digest slowly allowing your body to efficiently take in the vitamin and minerals you are providing it.
Complex carbohydrates will keep you feeling fuller for longer as oppose to simple kinds with a high sugar content, that digest quickly. Simple carbohydrates can provide a quick energy boost but can also contribute to unnecessary body fat.
– Protein (4 calories/gram)
Good sources: eggs, nuts, nut butters, dairy products, legumes, meat, seafood
A combination of amino acids needed for muscle recovery and growth are found in protein. This macronutrient is essential for building and repairing muscle, normal functioning and growth of cells and regulation of your body’s tissues and organs. Adequate protein is vital, whether you are training or not and should make up a large part of your meal.
– Fat (9 calories/gram)
Good sources: avocados, salmon, cashews, almonds, olive oil, coconut
Many bodily functions rely on this essential nutrient. It is vital for cell communication, vitamin absorption as well as promoting hormone secretion. Fat is a dense nutrient and therefore only needs to be consumed in small portions as it is higher in calories per gram (compared to carbohydrates and protein). This macronutrient will keep you fuller for longer so don’t avoid it but opt for healthy, unsaturated fats.
Eating According To Your Body Type
I can not this stress enough, please do not get caught up on these recommendations. They are guidelines and you should always see what works for you. Here is a suggested macronutrient breakdown for the three body types. Be sure to always have a serving of vegetables on your plate where possible too!
– Ectomorph: 50% Carbohydrates, 30% Protein, 20% Fat
– Mesomorph: 35-40% Carbohydrates, 30-35% Protein, 30% Fat
– Endomorph: 25% Carbohydrates, 40% Protein, 35% Fat
– Mandatory Units (YMCA Fit, 2015)
– Get Strong for Women (DK, 2018)
– 30 Days of Vegan (Seven Dials, 2018)