EAT RIGHT FOR YOUR BODY TYPE (Part 5): Body Type and Pre/Peri/Post-Workout Macronutrient Consumption

Body type dictates what macronutrients (carbohydrates/proteins/fats) are best absorbed and digested before, during, and after workouts:

Ectomorphs (with the goal of building muscle)

Pre-Exercise

• 1 Protein/Carbohydrate Drink (15G Protein/30G Carbohydrate miles in 600 ml water/hour of strength-training exercise)

During Exercise

• 1 Protein/Carbohydrate Drink (15G Protein/30G Carbohydrate miles in 600 ml water/hour of strength-training exercise)

Post-Exercise

• 1 Protein/Carbohydrate Drink (15G Protein/30G Carbohydrate miles in 600 ml water/hour of strength-training exercise)

OR

• Food meal

Mesomorphs (with the goals of building muscle while decreasing body fat)

Pre-Exercise

• Eat a normal meal 1-2 hours prior to strength-training or cardiovascular exercise
• During Exercise

During Exercise

• 1 Protein/Carbohydrate Drink (15G Protein/30G Carbohydrate miles in 600 ml water/hour of strength-training exercise)

Post-Exercise

• 1 Protein/Carbohydrate Drink (15G Protein/30G Carbohydrate miles in 600 ml water/hour of strength-training exercise)

OR

• Food meal

Endomorphs (with the goal of decreasing body fat)

Pre-Exercise

• Eat a normal meal 1-2 hours prior to strength-training or cardiovascular exercise

During Exercise

• 1 Protein/Carbohydrate Drink (15G Protein/30G Carbohydrate miles in 600 ml water/hour of strength-training exercise)

OR

• Branch Chain Amino Acid (preferred)
• Post-Exercise

Post Exercise

• Eat a normal meal 1-2 hours after exercise

EAT RIGHT FOR YOUR BODY TYPE (Part 4): Body Structure and Carbohydrate Tolerance

Carbohydrate tolerance, according to body structure, will determine the types of carbohydrates that digest and absorb the most efficiently as well as the most effective timing for carbohydrate consumption.

Ectomorphs with the primary goals of putting on muscle size and strength should:

· Ingest sugary carbohydrates during and after each exercise session

· Consume starchy whole-grain, unprocessed carbohydrates during every other meal

· Limit their ratio of vegetable to fruit to 3:1.

o For every 3 servings of vegetables, 1 serving of fruit should be consumed

§ 1 serving of vegetables=

· 1/2 cup raw, chopped greens (brocolli, asparagus, green beans, peas, zuchinni, brussels sprouts, etc)

· OR

· 2 cups raw, chopped leafy greens (kale, spinach, cabbage, etc)

§ 1 serving of fruit=

· = 1 medium orange, banana, or apple

· OR

· ½ cup melon or berries

Ectomorphs with the primary goals of putting on muscle size and decreasing body fat should:

· Ingest sugary carbohydrates during and after each exercise session

· Consume starchy, whole-grain unprocessed carbohydrates only at breakfast and after exercise.

· Use in moderation during the rest of the day (1 additional serving, if any)

· Limit their ratio of vegetable to fruit to 3:1.

o For every 4 servings of vegetables, 1 serving of fruit should be consumed

§ 1 serving of vegetables=

· 1/2 cup raw, chopped greens (brocolli, asparagus, green beans, peas, zuchinni, brussels sprouts, etc)

· OR

· 2 cups raw, chopped leafy greens (kale, spinach, cabbage, etc)

§ 1 serving of fruit=

· = 1 medium orange, banana, or apple

· OR

· ½ cup melon or berries

Endomorphs with the primary goal of fat-loss should:

· Ingest sugary carbohydrates only during/immediately after exercise

· Limit their ratio of vegetable to fruit to 3:1.

o For every 5 servings of vegetables, 1 serving of fruit should be consumed

§ 1 serving of vegetables=

· 1/2 cup raw, chopped greens (brocolli, asparagus, green beans, peas, zuchinni, brussels sprouts, etc)

· OR

· 2 cups raw, chopped leafy greens (kale, spinach, cabbage, etc)

§ 1 serving of fruit=

· = 1 medium orange, banana, or apple

· OR

· ½ cup melon or berries

EAT RIGHT FOR YOUR BODY TYPE (Part 3): Macronutrient Breakdown determined by Body Structure

Differences in body structure lead to differences in bodily functions. Therefore, different body structures will absolutely dictate what foods are best digested and absorbed by each body type:

Ectomorphs excel in endurance sports, which means that carbohydrates are well tolerated and dominate as the primary energy source for metabolism.

• There is a universal inverse relationship between carbohydrate and fat intake; when carbohydrate intake is high, fat intake should be low (and vice versa).
• Since ectomorphs require more carbohydrates than other body types, they also require less fat than other body types.

The suggested average starting percentages for daily macronutrient intake are:

• Protein: 25%
• Carbohydrates: 55%
• Fat: 20%

Mesomorphs excel in bodybuilding and strength, which means that more protein is required for muscle building.

• Since carbohydrates are only moderately tolerated by mesomorphs, fewer are required as a fuel source.
• There is a universal inverse relationship between carbohydrate and fat intake; when carbohydrate intake is high, fat intake should be low (and vice versa).
• Since mesomorphs are somewhat intolerant to carbohydrates and require less of them, they also require more dietary fat. In turn, increased fat further supports muscle gain when adequate amounts of protein are ingested.

The suggested average starting percentages for daily macronutrient intake are:

• Protein: 30%
• Carbohydrates: 40%
• Fat: 30%

Endomorphs excel in absolute strength exercise, such as power-lifting events, which means that maximal amounts of protein are required to fuel muscle growth and repair.

• This body type tolerates carbohydrates the least.
• There is a universal inverse relationship between carbohydrate and fat-intake; when carbohydrate intake is high, fat intake should be low (and vice versa).
• Therefore, endomorphs need fewer carbohydrates and more fats for energy-production than for any other body type.

The suggested average starting percentages for daily macronutrient intake are:

• Protein: 35%
• Carbohydrates: 25%
• Fat: 40%

EAT RIGHT FOR YOUR BODY TYPE (Part 2): Similar Body Structures Share Similar Characteristics.

EAT RIGHT FOR YOUR BODY TYPE (Part 2): Similar Body Structures share similar characteristics.

Each body structure differs in hormones dominance, metabolic rate, nervous system activity, and carbohydrate tolerance.

There are fundamental characteristics that coincide with each body structure:

Ectomorphs

• Thyroid dominant in hormone production
• Fast metabolic rate
• High Sympathetic nervous system activity
• Higher tolerance to carbohydrates

Mesomorphs

• Testosterone and growth hormone-dominant in hormone production
• Moderate-high sympathetic nervous system activity
• Moderate carbohydrate tolerance

Endomorphs

• Insulin-dominant in hormone production
• Slow metabolic rate
• Low sympathetic nervous system activity
• Low carbohydrate tolerance

EAT RIGHT FOR YOUR BODY TYPE (Part 1): Body type structure and function

There are 3 basic body structures:

• Ectomorph(naturally thin with thin limbs)
• Mesomorph(naturally muscular/athletic)
• Endomorph(naturally broad/thick)

Everybody should fall into one of these categories.

The structure of our body dictates which activities we will perform best and worst in:

Ectomorphs tend to predominate in endurance exercise.

• The primarily challenges for individuals with this body type include gaining muscle size and strength.

Mesomorphs perform best in bodybuilding and strength exercises.

• The primary challenges for individuals with this body type include building muscle mass while simultaneously keeping body fat percentage low.

Endomorphs excel in absolute strength exercises, such as power-lifting events.

• The primary challenge for individuals with this body type is body fat loss, particularly in the trunk.

DRINK UP The Benefits of Water

Water Content in the Body

• Nearly 60% of the human body is made up of water. Two-thirds of this water is considered “intra-cellular,” meaning within the muscle. One-third of this water is considered “extra-cellular,” meaning that is rests in between the muscle and the skin. Intra-cellular water contains two major minerals: potassium and magnesium. Extra-cellular water contains two major minerals: sodium and chloride.

Note

• In order to exaggerate lean muscle mass, many physique competitors manipulate their mineral intakes in order to enlarge their muscles while simultaneously tightening the fluid layer between their muscles and skin. By decreasing or fully- eliminating sodium-intake and increasing potassium-intake, you can test this trick out. It’s easy! Start by eliminating processed foods (because most of them contain sodium) for 5-7 days. Rely on fresh fruits and vegetables, unprocessed whole grains, fresh lean meats (chicken and turkey breasts), and fresh-cracked egg whites. This is a great strategy for looking your sharpest at special events, photo-shoots and during on-camera work.

The Functions of Water

• In the body, water functions as a solvent and transporter; it dissolves solids. For instance, water dissolves proteins and then transports them to our cells for muscle-building, repair, and recovery.
• Water also acts as a catalyst; water is necessary for chemical and enzyme-based reactions. The vitamins, minerals, and enzymes we ingest from food and supplements only become functional when they are electrically charged ions. These substances cannot become ions until they are dissolved in water.
• Water also acts as a lubricant; it lubricates joints and acts as a shock-absorber for the eyes and spinal column. Water also makes up the majority of the amniotic-fluid, which protects and facilitates fetal development.
• Water regulates our temperature. Heat forces sweat which in turn leads to evaporation. The evaporation acts as a thermal device to cool down the body.
• Water is a mineral source; by nature, it contains fluoride. The processing of tap water through limestone adds calcium and magnesium.
• Water promotes growth; it assists in the synthesis of protein and glycogen trough the process of dissolving and transporting nutrients throughout the body.

Water from Food Sources

• The water content in food differs. Raw fruits and vegetables contain the most water. “Wet” carbohydrates, such as cooked rice and legumes, also contain a considerable amount of water. On the other hand, foods that are higher in fat contain little-to-no water (nuts, seeds, oils, butters).

Recommended Daily Water Intake

• The Recommended Daily Average (RDA) of water intake is 3 Liters (12 cups). A diet high in fresh fruits, vegetables, and “wet” carbohydrates will naturally provide 1 Liter (4 cups) of water/day. Such a diet would drop the RDA down to 2 Liters (8 cups) of water/day. However, factors such as climate, physical activity, sweat and body size will alter daily water needs; warmer climates, increased sweating, physical activity, and body size will all increase water needs….sometimes by as much as 2x!

Dehydration

• Dehydration occurs as a result of too little water relative to sodium. Dehydration can occur from sodium overload, low water intake, or increased rate of sweating. Athletes that practice or compete in warmer temperatures, or those that participate in endurance sports, should consider consuming a low-concentrate, electrolyte-filled drink prior to or during activities in order to assure proper fluid balance (Gatorade or other sports drinks).

Water-loss can create changes in the body. For instance:

% of body water lost & Result:
.5% strain on heart
1-2% declined performance
3% decreased endurance
4% reduced strength and motor skills, overheating
5% heat exhaustion, physical and mental fatigue
6% physical exhaustion, heatstroke, come
10-20% death

Increased Carbohydrates=Increased Water Storage

• There is a direct relationship between increased carbohydrate and increased water storage. For every gram of stored carbohydrate, 3-4 grams of water are stored. This means that rice, beans, potatoes, flours, wheat, and yeasts will cause bloating because they increase the amount of body water storage. If you want to lean out, reduce or eliminate the starch.