NUTRITION FOR ALL BODY TYPES

When it comes to athlete nutrition there is no one size fits all plan, no magic pill, no quick answer. It comes down to knowing your body type and identifying your personal nutritional needs based on YOU. At the risk of oversimplification there are typically Three body types, all three of which have different nutritional needs.
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When it comes to athlete nutrition there is no one size fits all plan, no magic pill, no quick answer.  It comes down to knowing your body type and identifying your personal nutritional needs based on YOU.  At the risk of oversimplification there are typically Three body types, all three of which have different nutritional needs.  The bad news is that it is harder for some to get lean than others.. The GOOD news is that EVERYONE can sustainably reach their weight loss or weight gain goal WITHOUT any crazy crash diets.

Lets talk about the THREE body types:

Endomorph, Mesomorph, and Ectomorph

An Endomorph:  These individuals are naturally bigger with a higher tendency to store bodyfat.  They are very sensitive to carbs and respond better to a high protein diet with fat as the predominant energy source.  These athletes will have a tougher time keeping off bodyfat (BUT THEY DEFINITELY CAN!!)  These athletes will have a much easier time gaining strength! Hopping on the endomorph diet early will give them a huge advantage to their weight loss goal.

A Mesomorph:  This body type has the most athletic build.  They are typically a thicker individual with wide hips, shorter limbs, and a good amount of muscle mass.  However, these individuals may have a tougher time gaining muscle mass without gaining some fat in the process.

An Ectomorph:  These athletes are skinnier, naturally very lean, hardgainers.  They tend to have a more slender frame with long levers (arms and legs).  These individuals respond best to a high carb/high protein diet, including a surplus of calories for lean bulking.

The ENDOMORPH Nutrition Plan

… If this does not apply to your physique feel free to skip over this section: The endomorph plan is designed to help you lose bodyfat, and change your overall body composition.  This does not mean you have to starve yourself in the process! These athletes have a higher tendency to be sensitive to carbs,  the excess carbs will get stored in the body as extra fat.  An endomorphic diet plan will replace carbs with healthy fats as your primary energy source, while using a high protein diet as your tools for muscle building.  Using fat as your primary energy source may sound scary when your goal is fat loss… However, healthy fats are essential in helping the body absorb essential vitamins, keep cholesterol at a safe level, and when used as an energy source.. actually promote fat burning in the body! When calculating your daily macronutrients the endomorph diet will appear like this: Protein intake: 40-50% of diet Carb intake: 10-30% of diet Fat intake: 30-40% of diet To go more in depth:  the amount of calories and the amount of grams of each macro you need (based on your body weight) are all laid out in our nutrition plan.

The MESOMORPH Nutrition Plan

Mesomorphs have a more balanced body (the most athletic build)  they do not need to eat as many calories as an ectomorph but they can get away with eating more calories (more important more calories from carbs) than an endomorph.

A balanced mesomorph diet should look like this:

Protein Intake:  25-35% of calories

Carb Intake: 30-50% of calories

Fat Intake: 25-35% of calories

The blueprint for calculating your macros (based upon your body weight) is laid out in our nutrition plan.  This will give you the exact amount of calories you need to eat per day, combined with how many grams of protein, carbs, and fats you should consume in your diet.  The plan also gives you a ton of healthy food options to eat!

The ECTOMORPH Nutrition Plan

Ectomorphs, as we said before, are naturally skinnier athletes who are very lean, but have trouble gaining mass.  Most of their calorie intake will be from healthy carbs and protein.

A balanced ectomorph diet will look like this:

Protein Intake: 25-35% of calories

Carb Intake: 40-60% of calories

Fat Intake: 15-25% of calories

The blueprint for calculating your macros (based upon your body weight) is laid out in our nutrition plan.  This will give you the exact amount of calories you need to eat per day, combined with how many grams of protein, carbs, and fats you should consume in your diet.  The plan also gives you a ton of healthy food options to eat!

So with all that being said, try and stick to the blueprint the best you can… BUT… You also have to live your life!!  This is way we schedule in earned meals.  Some call them “cheat meals” but we call them

earned meals because if you are sticking to your nutritional plan you can get away with scheduling in these delicious treats.  These are meals of your choice that you truly enjoy! This can be anything from 5 Guys burgers and fries to a banana split or sundae.  If you have been sticking to your plan mixing in an earned meal can actually benefit you by confusing your system!

When scheduling these earned meals try your best to stay within your macro count! IT IS POSSIBLE!  These meals are best scheduled on a heavy workload day in the gym.

Included in the nutrition plan is a full list of foods you can eat (Healthy proteins, carbs, and fats)  as well as a proven intermittent fasting plan for anybody (athletes/non-athletes).  Results are guaranteed!

Knowing your body type is the first step towards reaching your goal.  Once you identify your body type you can gain insight into your bodies sensitivity and which food will promote muscle growth and fat loss in your body and which foods will be detrimental to your success.  The amount of calories, protein, carbs, and fats are all laid out in our nutrition guide.  The guide also provides you with food options for each category.  Start your journey to your best physique and highest performance!

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