Some individuals can be easily classified as a specific body type. Elite athletes in particular are easy to recognize. For instance, soccer players are usually mesomorphs; marathon runners are likely ectomorphs; and heavyweight powerlifters endomorphs.
You could also fall in between categories. 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). It’s important to know that your lifestyle can also alter your natural somatotype to produce a hybrid type. 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. 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.
If you’re having a hard time to figure out what somatotype you are, don’t worry about it too much. It only serves you to determine your ideal macronutrient composition (the ratio of carbs, proteins, and fats). It all comes down to your goals.
- Are you interested in muscle gain? Begin with Ectomorphic recommendations
- Do you want to prioritize fat loss? Begin with Endomorphic recommendations
- Do you need to improve your endurance? Begin with Ectomorphic recommendations
- Do you want to improve your strength/power performance? Begin with Mesomorphic recommendations
Carbohydrate timing table for Somatotypes:
1. Typical goal – gain muscle
2. Carbohydrate tolerance – Excellent
3. Carbohydrate timing rules – include starchy carbs during/after each exercise session. Some starchy, whole-grain carbs can be eaten at every other meal. Stick to super foods and healthy carbs. Veggies and fruit should be eaten at each meal.
1. Typical goal – gain muscle, lose fat
2. Carbohydrate tolerance – Moderate
3. Carbohydrate timing rules – include sugary carbs only during/after exercise. Starchy, whole-grain carbs can also be eaten at breakfast. Veggies and fruit should be eaten at every meal.
1. Typical goal – lose fat
2. Carbohydrate tolerance – Poor
3. Carbohydrate timing rules – all starchy carbs should be included only during/after exercise. Veggies and fruit (5:1 serving ratio) should be eaten at each meal.