Do you have a Pre or Post workout routine? Sometimes we forget the important steps needed before our workout and after our workout if we want to see results. It’s important that we focus on what we are putting into our bodies before we workout and after we workout. This all depends on our fitness goals and category our body type falls under. Follow these guide below to help with your fitness goals.
What body type are you?
Ectomorph.
This person is generally lean with a smaller frame. They have a fast metabolism and can tolerate carbs. This person is usually tryin to gain more muscle and support their endurance.
Before Exercise: 30-60 minutes before activity.
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- Eat or drink a fast-digesting carbohydrate and some protein.
- Examples: fruit, toast with almond butter and jam, protein shakes, oats, avocado and eggs.
After Exercise: 30-60 minutes after activity.
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- The ideal post-workout meal includes a ratio of carbs to protein to help quickly replenish your glycogen stores and repair and build muscle fibers.
- Examples: protein shakes, chicken breast with brown rice and green salad.
Mesomorph.
This person is generally athletic looking with a medium frame. They gain muscle easily and stay lean. This person is usually trying boost their physical performance and physique.
Before Exercise: 1-2 hours before activity.
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- It is better to eat smaller, more frequent meals to prevent overeating. Eating smaller meals allows insulin secretion to be more controlled.
- Examples: Whole wheat bread, oatmeal, hard boiled eggs, plain yogurt with mixed seeds, chicken soup.
After Exercise: 45 mins-2 hours after activity.
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- Each meal should include protein and fats but carbohydrates are just as important. The body requires glucose for energy production as well as glycogen resynthesis after exercise
- Examples: sweet potato with honey, chicken with quinoa, lean steak with beans, vegetables, whey protein powder.
Endomorph.
This person has a larger frame and heavier than most. Their metabolism is slow and they don’t tolerate carbs. This person usually wants to lose fat and support their strength.
Before Exercise: 1-2 hours before activity.
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- Aim for a nutrient distribution close to 30 percent carbs, 35 percent protein and 35 percent fat.
- Examples: Omelet, sliced tomato, sliced pepper, banana, kidney beans, lentils, and chickpeas, broccoli, celery.
After Exercise: 1-2 hours after activity.
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- Be cautious of refined carbohydrates and instead get your fix from high-fiber sources.
- Examples: Baked chicken, potato, salad, veggies. Protein shake. Grilled salmon on bed of greens, beans, peas, carrots, olive oil, lemon
Overall, it’s important to figure out what body type you are and what training/nutrition you need to follow to see the results you are reaching to achieve. The last biggest step to this guide is HYDRATE. Drink water instead of juice and sodas this is going to help you with you fitness goals.
–Olivia Callan
Health Fitness Specialist
Sources:
https://www.acefitness.org/education-and-resources/lifestyle/blog/5102/how-to-eat-and-train-for-an-ectomorph-body-type/
https://www.transparentlabs.com/blogs/all/mesomorph-diet-workout-guide