This month on Ask Coach Lance our BOOMer question is going to get you double your money as it's a two-parter! We aim to please here at LFT so of course Coach Lance will tackle both. This article is for anyone curious about intermittent fasting as well as how to recognize the needs of different body types. If that's you, read on!
Our BOOMer asks:
"Can you talk about IF (intermittent fasting) and eating for body types: ectomorph, endomorph and mesomorph? "
Those are both great questions! Do you know which "morph" you are? Take it away Coach Lance!
Thank you for your two-for-the-price-of-one question!
Both intermittent fasting and body composition differences and nutritional nuances based on those differences are areas of interest for me. Here goes!
In terms of intermittent fasting a good place to start is THIS presentation I gave on IF a couple of months ago. HERE is the accompanying presentation slides with links to the research referenced. Just let me know if you have any specific questions after reviewing the above and drop those in the comments. I would be happy to address them!
In terms of eating for body types that is an interesting topic. First thing's first, let’s define the prevailing three body types and their associated characteristics:
Ectomorph – Typically thinner individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. They tend to be thyroid and SNS dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. This profile is usually linked to a fast metabolic rate and a high carbohydrate tolerance.
Mesomorph – Typically have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat.
Endomorph – Typically have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. This profile tends to exhibit to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.
One important thing to note is that it can be helpful to think of this as a sliding scale as opposed to three separate buckets. Most people are somewhere between these archetypes and don’t match up exactly with one particular profile (Except for my man Steve Rogers, er, I mean Chris Evans. Dude is a straight up Meso!). If we look at what some general macronutrient recommendations for nutrition as it relates to these body types here are the highlights:
Ectomorph – 55% carbohydrate, 25% protein, 20% fat
Mesomorph – 40% carbohydrate, 30% protein, 30% fat
Endomorph – 25% carbohydrate, 35% protein, 40% fat
I do want to emphasize that these are general guidelines which have been averaged and that they may not be right for a particular individual. There are certainly ectomorphs that do not tolerate carbs well and endomorphs that do. I recommend using these as a starting point to experiment and narrow down what works best for you. If you think it would be helpful to have guidance in selecting starting macros to expedite the process of finding the ideal macros for your goals holla at your boy!
If there are any follow up questions please drop those in the comments and I will be happy to address them as best I can!
Thank you Coach Lance! He is absolutely right in saying that these nutrition recommendations are all just starting points and there are always exceptions to the rule. Remember our bodies are as unique as our fingerprints. What works for someone else might not work for you and vice versa. These will, however, aid you in laying the foundation you'll need in order to start discovering what nutrients and macro balances will help you thrive as an individual. As always, please bring any further questions our way!
Still have no clue which "morph" you are? I'd like to offer an additional quiz that can help you determine just that. Take the quiz here.
Until next time! See you in the Boom Room!
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Coach Loni also runs the LFT blog, bringing you informative, uplifting and motivating articles and videos to help you achieve your goals and live your best life.