When it comes to nutrition, we categorize people in 3 different body types. Ectomorph, Mesomorph and Endomorph. Ectomorphs are naturally thin with skinny limbs, Mesomorphs are naturally muscular and athletic and Endomorphs are naturally board and thick. We all know people in our lives who fit into these descriptions. I’m an ectomorph which means my nutritional needs are different than my buddy Eric who is a mesomorph. If you looked at the two of us, it would be obvious that he needs to eat more than I do because he weighs more me. However, volume is not the only differential. The amount of each macronutrient (protein, carbohydrates and fats) varies between the different types too. One thing to keep in mind before I break down the percentages is these are the recommended starting places. They are not set in stone. You should adjust anything nutrition program based on your body’s feedback and your results. This is why one-size fits all diets don’t work. There is no room to adjust based what you are seeing and feeling. Instead we use outcome-based decision meaning, let the results tell us how to adjust. Eat body type’s plate should break down to roughly these percentages:
Ectomorphic: 25% Protein, 55% Carbohydrate, 20% Fat
Mesomorphic: 30% Protein, 40% Carbohydrate, 30% Fat
Endomorphic: 35% Protein, 25% Carbohydrate, 40 % Fat
So what does this mean? Start with your natural body type and adjust from there. If you want to lose body fat, especially on your stomach, your macronutrient break down at each meal should look from like the endomorphic recommendations. Then, using outcome-based decision making, adjust percentages to promote continual progress. If you want to prioritize strength and power, then use the mesomorphic recommendations and adjust based on what you are seeing. Is your goal endurance performance? Then start with the ectomorphic recommendations and adjust as you need to based on your results.
The best piece of advice I can give you is, get started. Start paying attention to the food you are eating. Not only the amount of each macronutrient, but the quality of your food. Is it heavily processed or not? If so, then you probably you minimize the amount of it that you consume.
Still need help? Want to know how to adjust based on the results? Then set up a Nutrition Assessment & Plan session with Jason.