In the remaining eight categories, all subjects had normal body mass. Food What Are Some Good Foods For An Ectomorph With training and rest in check, diet is going to be very important for the ectomorph to put on quality mass.

In the most common somatotype categories, 1 of 5 subjects (from 21.4% to 19.9%) had normal body mass ( 25 kg/m2) or obese (> 30 kg/m2) kg/m2 (from 44.4% to 27.5%). Mesomorphs should strength train with moderately heavy weight with rest times between 90-120 seconds, and can get away with doing the same amount of cardio as an ectomorph. Females were distributed into three somatotype categories: up to and above 40 years of age over 44% were mesomorphic endomorphs. Males were distributed into five categories: over 65% were endomorphic mesomorphs, and above 40 years of age the mesomorphy increased. Over 94% of the subjects in this study were distributed into five somatotype categories: 51.6% endomorphic mesomorphs, 17.1% mesomorph-endomorphs, 16.7% mesomorphic endomorphs, 6.1% balanced mesomorphs, and 3.0% ectomorphic mesomorphs, with a pronounced sexual dimorphism. Somatotype after Health & Carter (1990), nutritional status according to Body mass index (BMI), and nutrition determined by food-frequency questionnaires. Veggies and fruit (5:1 serving ratio) should be eaten at each meal.The purpose of this investigation is to evaluate the somatotype characteristics of the studied group and search for a relation between somatotype, obesity, and particular features of nutrition.

Carbohydrate timing rules – all starchy carbs should be included only during/after exercise.

Veggies and fruit should be eaten at every meal.ģ. Starchy, whole-grain carbs can also be eaten at breakfast. Carbohydrate timing rules – include sugary carbs only during/after exercise. Veggies and fruit should be eaten at each meal.ģ. Some starchy, whole-grain carbs can be eaten at every other meal. Carbohydrate timing rules – include starchy carbs during/after each exercise session.

Do you want to improve your strength/power performance? Begin with Mesomorphic recommendationsĬarbohydrate timing table for Somatotypes:ģ.

Do you need to improve your endurance? Begin with Ectomorphic recommendations.

Do you want to prioritize fat loss? Begin with Endomorphic recommendations.

Years later on the right, I’m ‘suddenly’ a mesomorph.

Are you interested in muscle gain? Begin with Ectomorphic recommendations After months of training on the left, I was still an ectomorph.

It only serves you to determine your ideal macronutrient composition (the ratio of carbs, proteins, and fats). If you’re having a hard time to figure out what somatotype you are, don’t worry about it too much. On the other side of the spectrum, you could be someone who is a natural ectomorph or mesomorph that has developed poor insulin sensitivity and carbohydrate tolerance due to years of poor food choices and lack of exercise, and now resembles an endomorph. For example you could be someone who was born as a genetic ectomorph or endomorph that has exercised and eaten well for years and now resembles a mesomorph. It’s important to know that your lifestyle can also alter your natural somatotype to produce a hybrid type. It’s possible for some people to be genetic ecto-mesomorphs (athletic looking yet still on the thin side), or natural endo-mesomorph (really muscular yet carrying extra body fat around their waist). Compared to the eating plans for mesomorphs and endomorphs, the ectomorph diet is higher in carbs. You could also fall in between categories. For instance, soccer players are usually mesomorphs marathon runners are likely ectomorphs and heavyweight powerlifters endomorphs. Elite athletes in particular are easy to recognize. Some individuals can be easily classified as a specific body type. If a mesomorph is interested in building muscle, they’ll want to eat a bulking diet like an ectomorph.

Ecto mesomorphs diet