The textbook "Exercise Physiology: Energy, Nutrition and Human Performance" outlines three main body types: ectomorphs, endomorphs and mesomorphs. Ectomorphs are naturally skinny, with a high metabolism and lean muscle. Ectomorphs are generally born with high metabolisms and find it very difficult to gain weight. Endomorphs are naturally heavier, with bigger bone-structure and rounder-shaped bodies. Endomorphs have slow metabolisms and gain weight easily. Mesomorphs are the most athletic and have the most muscle-development.
Ectomorph Diet
Ectomorphs are genetically designed to burn calories and operate with a very high metabolism. They find it very hard to gain and maintain weight, and even more difficult to build and develop muscle. Ectomorphs benefit from a diet high in carbohydrates and proteins and moderate in fats. They will burn through carbohydrates for energy, use protein for muscle and store very little fat. Because they have a very high metabolism, it is wise for ectomorphs to eat a lot of calories per day and split their calories between five or six small meals each day. "Ectomorphs should be used to eating a lot every day and they even get to the point where missing a meal leads to weight loss," said registered dietitian Kim Dorval. "They need to constantly keep up with their metabolism and a diet rich in carbs and protein helps them sustain that energy."
Endomorph Diet
Because endomorphs tend to easily store excess fat and are the most susceptible to weight gain, they need a diet low in fat and high in protein. Making sure they drink enough water and have an adequate amount of fiber in their diets is also very important to endomorphs. Carbohydrates should come from green vegatables, berries, brown grains, whole wheat bread and potatoes. "Endomorphs find it very tough to lose weight and very easy to gain it, so they need to be very aware of what they're eating on a daily basis," said Dorval. "The more fat they consume, the easier it will be for the body to store it. Carbs are also important, but the healthy, complex kinds."
Mesomorph Diet
Mesomorps are the most athletic, fit and have the most muscle definition of the three body types. Because it is so easy to get in shape and to maintain a healthy weight and amount of lean muscle, mesomorphs need to have the most varied diet to ensure they are receiving the proper nutrients from different sources. Protein should be the top priority for mesomorphs, to sustain muscle cells and keep the basal metabolic rate high. Healthy oils and fats, slow-absorbing, complex carbohydrates and fiber are also key to a mesomorphic diet. Like ectomorphs, mesomorphs should aim to eat five to six smaller meals throughout the day.
References
- Kim Dorval, RD; Nutrition in Motion; Bedford, NH
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
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