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Nutrition is a very individual thing but as trainers, we’re often asked what ratio of protein/fat/carbs people should be eating in order to reach their goals.
This will vary from person to person, depending on individual goals and health barriers and in reality; it’s a lot more helpful to focus on eating for micronutrients (vitamins, minerals, antioxidants, phytonutrients) than for macros (protein/carb/fats). Today I’ll give you a rough guide to eating for your body type.
Use this as a starting point, adjust for your own lifestyle and remember that there are a few rules that apply for everyone, such as eating slowly and chewing your food, eating protein and vegies at each meal, earning your carbs (with sweat!) and including good fats in your diet, as well as avoiding processed/packaged foods wherever possible. If your great-grandma wouldn’t have had access to it, avoid, avoid, avoid!!
Here’s how to figure out your body type and how to structure your meals:
IF YOU: are naturally thin with skinny limbs and tend to carry weight on your stomach if you do put a few kilos on…• You’re likely an ectomorph body type and probably enjoy endurance cardio, like long runs/cycles or aerobics.
• Your metabolism probably runs pretty fast and you can likely deal pretty well with carbs.
• Your goals are likely to be strength or size gains, especially in the limbs, but you want to maintain a slim mid-section at the same time.
• You probably want to do all this while keeping up your beloved cardio!
YOUR DIET: should be roughly 25 per cent protein, 55 per cent carbohydrate (whole, complex carbs like veggies, fruit, brown rice, quinoa, beans) and 20 per cent fat.
IF YOU: are naturally muscular and athletic, put on muscle easily and tend to stay approximately the same weight year-round, or put on weight evenly all over your bod when you do…• You’re likely a mesomorph body type and probably enjoy strength workouts, circuits and/or bodybuilding.
• You have an average metabolism (potentially increased during periods of heavy training) and can likely tolerate some carbs but not too many.
• Your goals are likely to be around building or maintaining lean muscle, or improving athletic performance, while keeping your body fat percentage on the low side.
YOUR DIET: should be roughly 30 per cent protein, 40 per cent carbs and 30 per cent fat.
IF YOU: are naturally broad, with thick limbs and find it hard to lose weight…• You’re likely an endomorphic body type and probably detest cardio!
• You may find you have a slower metabolic weight than others, put on weight easily, particularly around your stomach/back and have a low carb tolerance.
• Your goals are likely to lose body fat, or maintain the low body fat you’ve worked hard to achieve.
• And you want to find an exercise routine you can stick to and enjoy, which will make you feel good! We recommend a good, structured weight training program.
YOUR DIET: should be roughly 35 per cent protein, 25 per cent carbs and 40 per cent fat.
Last week: Simple and healthy pancake recipe