Eating for Your Body Type: How Protein Supports Different Fitness Goals

When you think about body type, where does your mind go? Personally, I picture the infamous still-life fruit bowl. Our bodies have been compared to apples, pears, bananas and strawberries, but is there any scientific support behind these analogies?

While the fruit comparison isn’t scientifically sound, there is some basis behind different body types.

Current research suggests that there are three body types: ectomorph, mesomorph and endomorph, and eating for your body type may help you meet your fitness goals.

Understanding The 3 Body Types

While more body type research is needed, scientists have determined that our unique body compositions can impact how exercise and diet affect our bodies. Currently, the three dominant body types are:

• Ectomorph – A long and lean body type, with little body fat or muscle. Think of a long-distance runner or ballerina. People with this body type can find it difficult to put on healthy weight due to a higher metabolism, making it harder for them to achieve muscle gain. 
• Mesomorph – A muscular body type, with little body fat. Think of a professional athlete or bodybuilder. People with this body type are successful in weight training and can gain and lose excess fat easily. 
• Endomorph – A curvy body type, with more body fat than muscle. Think of a football lineman or shot putter. People with this body type tend to see weight gain more easily since the body is more likely to store carbs as fat rather than burning those excess fats.

How to Eat and Train As An Ectomorph Body Type

Thin, tall and lanky, ectomorph body types typically have long limbs, slim hips and small joints. Their fast metabolisms burn through energy effectively, making it difficult to gain either fat or muscle. 

In some cases, an ectomorph body type may be indicative of malnutrition.

Some ectomorph body types can benefit from their slim stature. For example, a long distance runner might find their body composition advantageous for endurance activities. However, maintaining a healthy diet plan is still essential for supporting overall health and performance. 

For ectomorphs looking to maintain their lean physique while supporting their athletic endeavors, a balanced diet is key. To maintain muscle mass after intense training sessions, these body types should aim for protein-dense food sources like lean meats, fish, eggs, low-fat dairy products, legumes and nuts. Healthy carbohydrates like whole grains, fruits and vegetables can also help to provide energy during a workout. 

That said, ectomorphs trying to increase their muscle mass should prioritize and increase protein intake and decrease carb intake in their diet plan. Generally, it’s recommended that ectomorphs eat 1.2 to 2 grams of protein per kilogram of body weight. Protein intake should be consistent throughout the day, every three hours or so. Plan out high-protein breakfast ideas, dinner meal plans and every bite in between to get ahead of your necessary protein intake.

In addition to increasing protein-dense food intake, ectomorphs should decrease cardiovascular workouts, which burn energy, and prioritize workouts and physical activity that focuses on:

• Hypertrophy techniques – These types of workouts focus on building muscle mass through the use of moderate weight and moderate repetitions. For example, compound exercises that work multiple muscle groups are effective in muscle gain, such as squats and bench presses. Generally, it’s recommended to do at least 10 to 20 sets of each muscle group per week, with four to 10 repetitions. 
• Maximal strength techniques – Maximal strength techniques involve lifting heavy weights at high intensity to maximize muscle strength and power. This type of weight training is beneficial for ectomorphs looking to increase overall strength and muscle mass. These exercises include heavy lifting and progressive overload. 

How to Eat and Train as a Mesomorph Body Type

Mesomorph body types are your typical athlete: Muscular, wide shoulders, slim hips and an efficient metabolism. Their muscle is functional, meaning they tend to have a balanced distribution of muscle mass throughout their body. With their efficient metabolism, mesomorphs often find it easier to both build and maintain muscle mass while managing body fat levels.

To maintain their athletic build, it’s recommended that mesomorph body types eat between 1.2 to 2.2 grams of protein per kilogram of body weight, depending on physical activity intensity and frequency. They should also incorporate a balanced diet that includes high-quality carbs and healthy fats. 

In many cases, mesomorph body types can take on a variety of endurance and power-based fitness challenges, including:

• Strength training – Mesomorphs often excel in strength-based competitions such as powerlifting, strongman competitions and Olympic weightlifting.
• Field sports – Mesomorphs' combination of strength, speed and agility makes them successful in various athletic pursuits such as football, basketball, soccer and track and field events.
• CrossFit – Mesomorphs' well-rounded athleticism and muscularity make this body shape well-suited for the endurance and strength needed in CrossFit classes. 

How to Eat and Train as an Endomorph Body Type

Endomorph body types are curvier, with larger midsections and hips. Their metabolisms are often slower than mesomorph and ectomorph body types, making it easier to gain fat and fat loss more difficult. While a slow metabolism may occur naturally, a sedentary lifestyle or health issues can also contribute to this tendency.

If desired, endomorphs can lose fat and increase their metabolism by eating a low-calorie, high-protein diet — 2.2 grams of protein per kilogram of body weight, or more. Others may benefit from an extremely low-carb diet that puts the body in a ketogenic state to burn fat more efficiently. Research just how much protein to eat to lose weight with an endomorph body type to ensure that your eating is curated to your goals. 

In terms of exercise, endomorphs should focus on resistance training and metabolic conditioning. These types of workouts can prioritize circuit training that incorporates a combination of resistance exercises, plyometrics and cardiovascular intervals. For example:

• Resistance circuit: Squats, push-ups and lunges with a 30 to 60-second rest period, repeated 3 to 4 times
• Plyometrics circuit: Box jumps, jump squats and burpees with a 30 to 60-second rest period, repeated 3 to 4 times
• Cardio circuit: 5 to 10 minutes of light cardio, followed by 5 to 10 minutes of stretching

Support Your Fitness Goals With INVIGOR8

Your body type has a significant influence on the way your body stores fat, builds muscle and responds to certain foods. But no matter where you fall on the list of different body types, INVIGOR8 can help you reach your fitness goals.

The INVIGOR8 Superfood Shake made from our organic superfood powder contains 20 grams of protein per scoop and is easy to take on the go. So, whether you’re looking to boost your mid-morning protein intake or support muscle recovery after a CrossFit challenge, the INVIGOR8 meal replacement shakes can deliver. Try these shakes with our unflavored collagen peptides or our appetite control support supplement for a complete wellness routine today.

Sources:

1. Healthline. Quiz: What’s Your Body Type?
2. ISSA. Body Type Guide: How to Eat for Your Specific Body Type
3. WebMD. What Your Body Shape Says About Your Health
4. NASM. Body types: mesomorph, ectomorphs, & endomorphs explained