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Why it matters -

Understanding the characteristics of your physique matters because they provide clues about how you respond to food intake and helps understand your hormonal and sympathetic nervous system characteristics.

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Body type and metabolism -

Studies suggest that a person’s body type may be related to a person’s metabolism, which plays a significant role in how we process food.

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Metabolism -

Once you understand your body type, you can better adjust your nutrient intake and lifestyle.

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The body types -

There are three general body types or somatotypes: ectomorph, mesomorph, and endomorph.

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The body types -

Few people fall squarely into one category, but we all tend to have a dominant type. You can take the test to find out what your type is here. But you can also tell by your general characteristics.

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Ectomorphs -

These are naturally thin individuals who have smaller bone structures and thinner limbs.

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Ectomorphs -

People who fall under this category tend to be good at endurance and cardio exercises like running.

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Ectomorphs - This body type tends to have fast metabolic rates and a high carbohydrate tolerance.

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Ectomorphs -

Ectomorphs should have a diet based on higher carbohydrates (55% of the diet), moderate protein (25%), and lower fat intake (20%).

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Mesomorphs -

These are medium-sized individuals who tend to have a more athletic body.

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Mesomorphs -

People who fall under this umbrella tend to have a considerable amount of lean mass if they’re active. Explosive athletes, like wrestlers and gymnasts, are mesomorphs.

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Mesomorphs -

This body type tends to have predisposition for muscle gain and the maintenance of a lower body fat.

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Mesomorphs -

Mesomorphs should prioritize a mixed diet of about 40% carbohydrates, 30% protein, and 30% fat.

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Endomorphs -

These individuals have larger bone structures and have higher amounts of total body mass and fat mass.

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Endomorphs -

People who fit this profile are often less active. Powerlifters and American football linemen tend to be endomorphs.

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Endomorphs -

This body type tends to store energy as both lean mass and fat mass.

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Endomorphs -

Endomorphs should have a diet based on higher fat (40% of diet) and protein (35%), with a controlled and timed intake of carbohydrates (25%). Consuming carbs after exercising is ideal.

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What does this mean for my diet? - Here is what each group should eat per meal.

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Ectomorph: man -

Men should eat two palms of protein dense foods at each meal; two fists of vegetables at each meal; three cupped handfuls of carb-dense foods at each meal; and one thumb of fat dense foods at each meal.

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Ectomorph: woman -

Women should eat one palm of protein dense foods at each meal; one fist of vegetables at each meal; two cupped handfuls of carb-dense foods at each meal; and half a thumb of fat dense foods at each meal.

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Mesomorph: man -

Men should eat two palms of protein dense foods at each meal; two fists of vegetables at each meal; two cupped handfuls of carb-dense foods at each meal; and two thumbs of fat dense foods at each meal.

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Mesomorph: woman -

Women should eat one palm of protein dense foods at each meal; one fist of vegetables at each meal; one cupped handfuls of carb-dense foods at each meal; and one thumb of fat dense foods at each meal.

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Endomorph: man -

Men should eat two palms of protein dense foods at each meal; two fists of vegetables at each meal; one cupped handful of carb-dense foods at each meal; and three thumbs of fat dense foods at each meal.

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Endomorph: woman - Women should eat one palm of protein dense foods at each meal; one fist of vegetables at each meal; half cupped handful of carb-dense foods at each meal; and two thumbs of fat dense foods at each meal.

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Best carbs: ectomorphs -

Best starchy carbohydrates include oats, brown rice, quinoa, sweet potatoes, and potatoes.

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Best fruits: ectomorphs -

Best fruit choices include bananas, mangoes, pineapple, papaya, avocado, and peaches.

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Best veggies: ectomorphs -

Best vegetable choices include broccoli, cauliflower, Brussels sprouts, beets, and carrots.

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Best carbs: mesomorphs -

Best carbohydrates include quinoa, brown rice, and oatmeal.

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Best proteins: mesomorphs -

Best protein include eggs, chicken, turkey, fish, beans, lentils, and Greek yogurt.

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Best fats: mesomorphs -

Best fats include nuts, seeds, avocado, coconut oil, and olive oil.

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Best veggies: endomorphs -

Best vegetables include broccoli, cabbage, spinach, cauliflower, bell peppers, and green beans.

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Best carbs: endomorphs -

Best carbs include quinoa, amaranth, barley, oats, and brown rice.

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Best fruits: endomorphs -

Best fruits include apples, citrus fruit, stone fruits, and berries.

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