The list could go on and on.
Everybody and every body is unique, beautiful, and uniquely beautiful.
What Is a Somatotype?
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A somatotype is a category describing the general shape of a human body.
The three types are typically endomorphs, ectomorphs, and mesomorphs.
Each body punch in reacts and responds differently to calorie intake and exercises, she explains.
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Endomorphs also tend to be shorter, with a somewhat round build and aslower metabolism.
Dietary Recommendations
These body types tend to be more sensitive to caloric intake, explains Marsac.
Our experts say there are a few reasons why adequate protein intake is so important with body composition goals.
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She recommends endomorphs consume between 1.6 and 2 grams of protein per kilogram of body weight per day.
Thats OK, too, she says.
Carb intake should be focused around your workout window (before and after training), he advises.
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Therefore, he recommends they engage in joint-friendly, low-impact forms of cardio.
Because endomorphs are often striving for a daily calorie deficit, exercise can be used tokeep energy expenditure high.
Marsac says ectomorphs should emphasize protein and carbohydrate intake in their diet to support muscle growth.
Daily protein intake should range between 1.8 to 2.2 grams per kilogram of body weight.
Byrne says ectomorphs should prioritize strength training to build muscle and keep cardio intensity low to limit caloric expenditure.
These includesquats, deadlifts, lunges, overhead presses, chest presses, and rows.
Marsac specifies that this strength training should be focused on muscle hypertrophy.
Hypertrophy training consists of both growing muscle contraction fibers and increasing muscle glycogen storage.
For instance, on days a person squats, isolation exercises should include leg extensions and hamstring curls.
Mesomorphs are considered to be the more genetically gifted of the three somatotypes.
Marsac adds that the dietary recommendations should be modified to a mesomorphs specific sport or athletic goal.
The naturally muscular build of mesomorphs tends to make them very responsive to strength training.
Drywien ME, Frackiewicz J, Gornicka M, et al.Somatotype, Diet and Nutritional Status of Women.Anthropological Review.
2021;25(2):110-116. doi:10.15561/20755279.2021.0206
