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