Workout nutrition

What to eat before, during and after workout according to your body type? 

I’ve got your back! 

Workout nutrition is a bit confusing for a lot of us who are unfamiliar with macro portions and where proteins, carbs or fats come from and what they do to your body.

Let’s make it simpler, here’s what you need to eat according to your body type and goal.

First let’s define each body type: 

1- ectomorph:

People with this body type are usually lean, with smaller frame and thinner limbs. They have a fast metabolism and tolerate carbs well. Usually they’re trying to gain muscle mass or trying to support their endurance exercise. 

2- mesomorph: 

People in this case are generally athletic looking with a medium sized frame. They seem to gain muscle mass and stay lean easily. Usually they’re trying to optimize their physique or boost their sports Performance.

3- endomorph:

Individuals in this case have large frames and are heavier than most. They have a slower metabolism and don’t tolerate carbs as well. They usually try to lose fat or supper their strength. 

Meals and when to take them: 

Bearing in mind that each body type requires a different kind of training, it also requires different types of approach to what you should and shouldn’t eat. 

If you’re an ectomorph: 

- Before exercise you want to eat an ectomorph meal 1-2h before activity. (Look at the pic below for the portions). 

- During exercise: 

For weight gain: 1 protein and carb drink

For endurance support: 1 protein and carb drink

For fat loss: EAAs or water

For body recomposition: EAAs or water

For maintenance: EAAs or water

- After exercise: ectomorph meal 1-2h after activity.

If you’re a mesomorph:

Before exercise you want to eat a mesomorph meal 1-2h before activity. (Look at the pic below for the portions). 

During exercise: 

For weight gain: 1 protein and carb drink (or EAAs)

For endurance support: 1 protein and carb drink

For fat loss: EAAs or water

For body recomposition: EAAs or water

For maintenance: EAAs or water

- After exercise: mesomorph meal 1-2h after activity.

If you’re a endomorph:

Before exercise you want to eat an endomorph meal 1-2h before activity. (Look at the pic below for the portions). 

During exercise: 

For weight gain: EAAs or water

For endurance support: EAAs or water

For fat loss: EAAs or water

For body recomposition: EAAs or water

For maintenance: EAAs or water

- After exercise: endomorph meal 1-2h after activity.

To develop: 

What’s a protein and carb drink?

In some cases you’ll want to use a protein and carb drink (for every hour of exercise), which consists of 15g of protein powder (half a scoop),  and 30-45g of carbs (two cups of juice or sports drink).

What are EAAs:

Essential amino acids (EAAs) can also be used during exercise. They come in liquid, pill or powder form. Aim for 5-15g per hour of training. 

Use your hand to calculate your meal portions:

Instead of counting calories, you can use your hand as a portable portion guide. Your palm measures proteins, your fist measures vegetables, your cupped hand measures carbs and your thumb measures fat. 

How accurate are hand-sized portions?

One of the certified coaches with “Precision Nutrtion” (Allen Mewes) tested this concept, tracking one day of eating using both “hand-sized and calorie and macros tracking and weighing, and discovered that measuring with your hand is fairly comparable to precise measuring. Look at the figure below. 

So what I am saying here, is that for a person who’s trying to eat better or more mindfully, without requiring targeted calorie and macros amount, the hand-size portion is relatively easier to do consistently than precise measurement. 

For more information on how to work with me, contact me through my Instagram page or email me at souheibdietandfitness@gmail.com

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Thank you for reading and hopefully you enjoyed the content.

“Courtesy of precision nutrition”.