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