Individualizing Your Exercise and Nutrients Based On Your Body Type
Body Types in Review
There are three Somatotypes or categories of body structure that can be useful in determining one’s ideal macro-nutrient intake as well as exercise goals.
Ectomorph- Long and thin muscles and limbs. Generally lower fat storage
Mesomorph- Larger bone, solid torso, wide shoulders, trim waist and controlled body fat levels
Endomorph- Increased fat storage, wider waist, larger bone structure
There are also combination or hybrid types, such as ecto-mesomorph and endo-mesomorph.
Using the above classification system can serve as a template to individualize your exercise and macro nutrients recommendations.
In addition, this system can be useful for achieving goals such as muscle gain, fat loss, endurance performance or strength/power performance.
|Somatotype and Activity preference||Characteristics||Typical Goals||*Suggested
Protein % in diet
Fat % in diet
|Gain muscle strength and size
Maintain body weight and strength during high volume endurance exercise
|Testosterone and growth hormone dominant
High sympathetic dominant
|Build muscle and maintain low body fat %
Support athletic performance
Absolute strength exercise
Low sympathetic nervous system activity
Low carbohydrate tolerance
|Lose body fat especially, especially in abdomen and lower back||35||25||40|
*Use calorie chart to determine calories (see below)
- Determine Somatotype and goals
- Calculate macronutrient dietary needs using chart below
- Identify macronutrient ratio recommendations to find calories and convert to grams, using the chart above
- Start achieving your goals!
|Activity Level||*Weight Loss
*Multiply Body Weight in pounds by this number
Example: 140 LB Moderately active endomorphic woman who wants to lose fat
- Based on her needs and goals (using the charts) she should be eating 1680-1960 calories/day
- Based on the macro-nutrient chart- 35% protein, 25% carbohydrates, 40% fat
- Based on 1750 calories:
-612 calories from protein
-437 calories from carbohydrates
-700 calories from fat
Use this tool to help determine food sources: http://www.calorieking.com/foods/
Berardi, J., & Andrews, R. (2015). The Essentials of Sport and Exercise Nutrition. Precision Nutrition Inc.
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