ProCoach with Alaina Wood Fitness-Powered by Precision Nutrition

I have incredibly exciting news! This is especially poignant for those of you who live a little further away. I am now offering online nutrition coaching and training! This is unlike anything you have ever experienced before. This highly personalized, year-long program will guide you to not only reach, but to also maintain your health and wellness goals!

This is not another yo-yo diet. This is not a get fit quick scheme. This is a total lifestyle and life-long makeover.

As if this was not enough, this program has been proven to work by three peer-reviewed studies.

Get and stay healthy so that you can do more of what you love!

As a Precision Nutrition certified coach I have the training and knowledge to guide you through this incredible journey of discovering the best possible version of yourself.

More questions? What this inspirational video!

Below is a list of program options for you!

Here is the nitty gritty for all you lovers of details.

ProCoach is powered by Precision Nutrition. As a certified PN coach, I will be your guide/coach on this year-long journey. Each day you will receive an email from ProCoach. This email will inform you of your habit (each habit lasts two weeks) and give you lots of details as to why this habit is so important. You will have an opportunity each day to check in and mark if you have completed your habit or not. Talk about accountability!
If you choose the program that includes workouts you will also receive a daily workout. This workout will come in three options: Full Workout, Short Workout (for when you're short on time,) and At-Home Workout. The program is designed to match your specific needs, and the workouts are tailored to you. No matter what your goals are, Alaina Wood Fitness and ProCoach can help!

Using Exercise to Manage Stress and Maintain Mental Health

Using Exercise to Manage Stress and Maintain Mental Health

 It seems like the world never slows down, especially when we are at our most busy or stressed.  As a result, mental illness and anxiety disorders are on the rise. (*You may be surprised to know that Utah is the state with the highest reports of mental illness with 22.3% of the adult population reporting some form of mental illness) 

How can we manage our stress and keep mental illness at bay? You may be surprised to learn that one of the answers is exercise.  Research shows that exercise not only keeps your body healthy, but can also help to keep your mind healthy and functioning at a higher level longer.

Cardiovascular exercise such as jogging, dancing, biking, gardening, and walking have been shown to reduce anxiety and depression. This is believed to be because of the increased blood flow to the brain.

Movement is also suggested to have an influence on hypothalamic-pituitary-adrenal (HPA) axis, which controls our reaction to stress and many other body processes, such as digestion, motivation, mood, and sex drive. Exercise has also been found to alleviate symptoms of low self-esteem and social withdrawal.

Physical activity can also affect the number of new nerve cells we grow in a region of the hippocampus - an area of the brain involved in learning and memory.

So how do you apply this to your life?

• Move more to reduce stress
  If you've had a rough day at the office or at home, hop on your bike or take an evening walk to find stress relief. Doing so boosts your body's ability to deal with existing mental tension.

• Move more to find happiness
  Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among the clinically depressed and may be as effective as antidepressant medications. Talk with your physician about incorporating exercise into your mental health care plan.

• Move more to remember more
  While exercise and a healthy diet can't "cure" Alzheimer's, they can help protect the brain against cognitive decline that begins after age 45. Moving more on a regular basis boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.

• Move more to boost your smarts
  Research shows that cardiovascular exercise can create new brain cells (neurogenesis) and improve overall brain performance. A challenging workout increases levels of a brain-derived protein (BDNF) in the body, believed to help with decision making and learning.

• Move more to manage addiction
  The brain releases dopamine (referred to as the reward chemical) in response to any form of pleasure. Unfortunately, some people become addicted to dopamine and depend on the substances that produce it, like drugs or alcohol. But short exercise sessions can distract drug or alcohol addicts, making them de-prioritize cravings, at least in the short term. 

If you feel like you are at your mental breaking point just reach for your jogging shoes to help improve your mood and your mental health!

Yogic wisdom found here

Sources:

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/

http://www.marqueehealth.com/

http://www.newsweek.com/nearly-1-5-americans-suffer-mental-illness-each-year-230608

Fall Fitness Challenge

Are you looking to get back into shape, or want to maintain your summer body during the holidays? 

During this three month competition you will learn the skills you need to get into and maintain the best shape of your life!

What's Included:

• Unlimited small group training (Classes will include weight training, TRX, Kettlebells, and Yoga)
• Customized nutrition coaching geared to your body type
• Spiral bound fitness and nutrition handbook 
• Testing of REAL fitness metrics
• Heart health
• Muscle endurance
• Strength
• Body composition - just for fun :)

Cost: $125/month (total of $375)

Pay for all three months and save $5/month for a total of $360

Discount available for employees of Profire Energy

All training will take place at ProFire Energy in Lindon (unless otherwise specified)

Dates: October 3rd through December 20th, 2016

Prizes: The following prizes will be awarded to the top three finishers:

1st place finisher will win the grand prize of one free month of training (up to 3 sessions per week) with Alaina Wood Fitness (valued at $440)

2nd place finisher will win one free month of training (up to 2 sessions per week) with Alaina Wood Fitness (valued at $330).

3rd place finisher will win a 50% off discount valid for a training pack of their choice for one month.

Winners will be determined based on the following fitness metrics:

• YMCA 3 minute step test (heart health)
• One minute squat and push up test (endurance/strength)
• Medicine ball throw test (strength)
• Body composition (weight/body fat %)
• Progress photos

Fine Print: Competition runs from October 3rd through December 20th (end date is flexible based on holiday schedules). Classes will be held outside of normal work hours (morning and evening) and be based on trainer availability as well as client needs. Clients will sign up for classes for the following week at the end of the previous week. Winner will be chosen based on percentage of improvement on all fitness tests as determined by Alaina Wood Fitness. Online training options available upon request.

The Half Plate Challenge

Join us for the Half Plate Challenge by filling half of your plate with vegetables and fruits! Share your pictures on Instagram, Twitter, and Facebook by using #halfplate
I will be sharing recipes through out the competition.

Date: July 13th-August 9th  

Rules: Whole foods only

Serving Size: Portions will vary from person to person
One serving is equivalent to the size of one fist, with the exception of leafy greens; one serving of leafy greens is equal to the size of two fists.

No Supplements such as greens plus or greens to go or any other fruit or vegetable based supplement, powders, or additives. Bars, fruit leather, fruit snacks, and other such processed foods will also not count.

Vegetable and Fruit juices are not eligible. However you can drink vegetable and/or fruit smoothies.  Juices are defined as liquid based drinks extracted from fruits and vegetables and exclude the peel and or seeds. An example would be V8 juice, Bolthouse, or any other variation made at home with a juicer.

Smoothies on the other hand include the peel and/or seeds and are generally made in a blender, and can be counted as fruit and vegetable servings.
Chips, fries, and potatoes in any form will not count as a vegetable serving.


The USDA's Dietary Guidelines recommend adults eat anywhere from 5 to 13 servings of fruits and vegetables per day depending on age, gender, physical activity, and overall health.

Quick Cardio Workout

It's winter, and I am beyond tired of the treadmill! I've started doing more of my cardio at my house, it's like a dream come true to not have to leave to comfort of my living room. I like to do a combination of strength and cardio to combine for fun intervals!  
Here is one of my most recent!
You will need a timer, or stop watch.

30 Seconds of Exercise, with only 3 seconds to transition. Repeat 3 times through!

Bent Leg Triceps Dip

Ski Jumps

Frog Jumps

Tuck Jumps

Long Reverse Crunch

High Knee Skipping

Side Shuffle

Front to Back Hops

 Follow the links to the video and get your sweat on!

Setting New Year's Resolutions that You Will Actually Keep

 

 

The New Year is upon us! Did you set any New Year’s resolutions? How about last year, did you set, and keep your New Year’s resolutions? We see it every year, the “resolutioners” in the gym, and at the health food stores excited about reaching their goals, “This is the year!” they say.  Then a month or two later they are gone.

Why is it so hard to reach our goals? Are we not motivated, or talented enough? Would we be able to reach our goals if we just worked a little harder, maybe if we just wanted it a little more?  Maybe we are not the problem, maybe it’s our goals.

We are going to talk about setting SMART goals, goals that we can actually reach.  Here are some basic steps. 

1:  “S” is for Specific.

Who? What? Where? When? Why?

We often set goals that are very vague. “I want to lose some weight”

Our goals need to be more specific, we should be able to answer the “W” questions, “Who, what, when, where, why” Instead of saying “I’d like to lose some weight” our goal can be  “I’m going to sign up for weight training classes at the local gym, and go three times a week to help build muscle and lose fat”   

This goal helps us reach the ultimate goal of “losing some weight” but is specific enough that we have an action plan.

 

2. “M” is for measurable

How will I measure progress? How many? How much?

Another problem with vague goals is that we have no bar set to know if we have met the goal. In our example above “lose some weight” there is no way to know if we have met or fell short of the goal, and therefore will never reach it. In the goal of going to weight training classes three time a week it is very easy to measure if we went three times in a week.

Setting shorter term deadlines can be very helpful in keeping goals. Going to the gym three times per week is much easier to track than going to the gym 156 times in the year, even though they balance out to the same amount of gym sessions. 

Remember, for a goal to be measured you will need numbers, days per week, pounds lost, dollars saved, etc.

 

3. “A” is for attainable

Can this really happen? Is it attainable with enough effort? What steps are involved?

Our goals should be realistic, setting a goal that is impossible to reach, or out of our control is setting us up for failure.  Goals such as winning the lottery, or growing six inches, are goals that are (for the most part) out of our control and unattainable.

When we set goals for ourselves we also need to be aware of our current status. If you’ve never exercised before it’s unlikely that you will be able to run an Iron man race by the end of the current month, it is however possible to train up to such a goal.

Set a goal that is realistic, and that you are willing to put in the effort to reach.

4. “R” is for relevant

How and why is this goal important to you? Does the goal reflect your values?

What is it that you really want in life, and does this goal help you get there?  If you want to be able to play with your grandkids, or walk up the stairs without being out a breath, then a fitness goal is in line with your ultimate goal.

 When we set goals that don’t line up with our values, or we don’t have any emotional investment in, there is very little chance that we will have the motivation to reach them.

5. “T” is for timely

 Can I set fixed deadlines? What are the deadlines?

We need to have a specific deadline for our goals. The original goal of going to the gym three times a week gives us the deadline of the end of the week. Having a short term deadline can help keep us from veering too far off course. For example if I miss one entire week, I now have the new week to re-set and get back on track, as opposed to missing a few months before I realize how far off track I am.

Setting a deadline is crucial for any goal; it helps keep us on track, and motivates us to push through when the going gets tough.

 

Specific:   Who? What? Where? When? Why?

Measurable:   How will I measure progress? How many? How much?

Attainable:   Can this really happen? Attainable with enough effort? What steps are involved?

Relevant:   How and why is this goal important to you? Does goal reflect your values?

Timely:   Can I set fixed deadlines? What are the deadlines?

 

                       

Summer Sizzle Boot Camp

If you are ready for a great summer workout join me June 10th-July 17th for the Summer Sizzle Boot Camp!
Along with 12 amazing workouts you will receive a 2 week comprehensive meal plan, a food journal, and body composition testing to track your amazing progress!
You can sign up using the Pay Pal link on this page, or you can email me at;
awoodfitness@gmail.com

Comment below any questions you might have!

March Madness!!

It's that time of year, time to set our March Madness goals!

A quick review of what that entails. You all need to set a goal, but not just any goal, here are the "rules"

*The goal can not be body composition based (ie no weight or inches lost/gained goals)
*You must be able to obtain this goal within the month of March
*It needs to be a goal that I can measure (if you'd like to do a triathlon that's great, but I am not able to put together a triathlon for you in a months time)

So... now you're asking what can I have as a goal. I'll give you a few examples. :)

-Do a handstand
-Row x meters in x time
-Run x distance
-Do x unassisted pull ups
-Do x push ups
-Bench press x lbs
-Throw a football x yards (in my case around 2...)


Our bodies are amazing, and they can do incredible things! Sometimes we just have to train them...

Please post your March Madness goals below. I will post follow up blogs on ways we can achieve our super fun, and challenging goals!

We did this last year and it was so fun! My goal for this year is something that I've been really struggling with for a few months. Hopefully March Madness will give me the extra push I need to get there. My goal is to be able to do a handstand, something as a soccer playing young girl I never learned. 
I look forward to hearing your goals, please let me know if you have any questions!

It's not too late to register!

We are almost a week into our 90 Day Fit Challenge, and we are having a blast!
I just wanted to let you know that there is still time to register. Here are some of the perks of competing.

*A tried and true exercise program.
I've been using this program for 2 years in my business, and I've been exercising with it for over 3! This is the same program that took me from 5'5" and 150lbs to 115lbs! It really works! Also it's fun!

*Practical Nutrition
There will be no calorie counting, no food deprivation diets, no gimmicks, just solid research based nutrition. Eating right will make a huge difference in your weight loss and muscle gain, and I can help you get there!

*Great motivation to win amazing prizes
Not all of us will admit it, but there is a small part of us that just wants to win sometimes. I mean, it's fun, and exciting! However, you can't win if you don't sign up!
Here is a look at the Prizes
Grand Prize:iPad

Version will depend on what has been released by end of competition. 

1st Runner Up:At Home Suspension Training System

2nd Place: Foam Roller 

Along with all of these great benefits you will learn the skills required to live a healthy life!

Follow the link to read more details about the competition, or contact me directly! 

This Is What Happens To Your Body When You Exercise

I found this article in the Huffington Post, and I loved how much detail they went into, particularly in the brain. Very interesting stuff!

Whether you do it to lose weight, to reach a fitness goal or -- dare we say it? -- just for fun, exercise changes you.

There's the red face and the sweating, the pounding heart and pumping lungs, the boost to your alertness and mood, the previously nonexistent urges to talk about nothing but splits and laps and PBs.

But while we all know that staying physically active is essential to a long, healthy, productive life, we don't often understand exactly what's happening behind the scenes.

We asked the experts to take us through -- from head to toe -- what happens in the body when we exercise. Neuroscientist Judy Cameron, Ph.D., professor of psychiatry at the University of Pittsburgh School of Medicine, Tommy Boone, Ph.D., a board certified exercise physiologist, and Edward Laskowski, M.D., co-director of the Mayo Clinic Sports Medicine Center spill the beans on what gets and keeps you moving.

Muscles
The body calls on glucose, sugar the body has stored away from the foods we eat in the form of glycogen, for the energy required to contract muscles and spur movement.

It also uses adenosine triphosphate, or ATP, but the body only has small stores of both glucose and ATP. After quickly using up these supplies, the body requires extra oxygen to create more ATP. More blood is pumped to the exercising muscles to deliver that additional O₂. Without enough oxygen, lactic acid will form instead. Lactic acid is typically flushed from the body within 30 to 60 minutes after finishing up a workout.

Tiny tears form in the muscles that help them grow bigger and stronger as they heal. Soreness only means there are changes occurring in those muscles, says Boone, and typically lasts a couple of days.

Lungs
Your body may need up to 15 times more oxygen when you exercise, so you start to breathe faster and heavier. Your breathing rate will increase until the muscles surrounding the lungs just can't move any faster. This maximum capacity of oxygen use is called VO₂ max. The higher the VO₂ max, the more fit a person is.

Diaphragm
Like any muscle, the diaphragm can grow tired with all that heavy breathing. Some argue that as the diaphragm fatigues, it can spasm, causing a dreaded side stitch. (Others argue a side stitch is due to spasms of the ligaments around the diaphragm instead, while others believe the spasms to originate in the nerves that run from the upper back to the abdomen and are caused by poor posture!) Deep breathing and stretching can alleviate the discomfort in the middle of a workout, and preemptive strengthening in the gym can ward off future issues.

Heart
When you exercise, heart rate increases to circulate more oxygen (via the blood) at a quicker pace. The more you exercise, the more efficient the heart becomes at this process, so you can work out harder and longer. Eventually, this lowers resting heart rate in fit people.

Exercise also stimulates the growth of new blood vessels, causing blood pressure to decrease in fit people.

Stomach & Intestines
Because the body is pumping more blood to the muscles, it takes some away from the systems and functions that aren't top priority at the moment, like digestion. That can result in tummy troubles. Movement, absorption and secretion in the stomach and intestines can all be affected.

Brain
Increased blood flow also benefits the brain. Immediately, the brain cells will start functioning at a higher level, says Cameron, making you feel more alert and awake during exercise and more focused afterward.

When you work out regularly, the brain gets used to this frequent surge of blood and adapts by turning certain genes on or off. Many of these changes boost brain cell function and protect from diseases such as Alzheimer's, Parkinson's or even stroke, and ward off age-related decline, she says.

Exercise also triggers a surge of chemical messengers in the brain called neurotransmitters, which include endorphins, often cited as the cause of the mythical "runner's high."

The brain releases dopamine and glutamate, too, to get those arms and legs moving, as well as gamma-aminobutyric acid, or GABA, a prohibitive neurotransmitter that actually slows things down, to keep you moving in a smooth and controlled manner.

You'll also likely feel better thanks to a bump in serotonin, a neurotransmitter well known for its role in mood and depression.

Hippocampus
This part of the brain is highly involved in learning and memory, and it's one of the only sections of the brain that can make new brain cells. Exercise facilitates this, thanks to the extra oxygen in the brain.

Even when you stop exercising, those new brain cells survive, whereas many other changes in the brain during exercise eventually return to their normal state should you become less active. 

Hypothalamus
The hypothalamus is responsible for body temperature, as well as salt and water balance, among other duties. As your body heats up, it tells the skin to produce sweat to keep you cool.

Pituitary Gland
This control center in the brain alerts the adrenal glands to pump out the hormones necessary for movement. It also releases growth hormones. As the body searches for more fuel to burn after using up your glycogen stores, it will turn to either muscle or fat, says Cameron. Human growth hormone acts as a security guard for muscle, she says, telling the body to burn fat for energy instead.

Kidneys
The rate at which the kidneys filter blood can change depending on your level of exertion. After intense exercise, the kidneys allow greater levels of protein to be filtered into the urine. They also trigger better water reabsorption, resulting in less urine, in what is likely an attempt to help keep you as hydrated as possible.

Adrenal Glands
A number of the so-called "stress" hormones released here are actually crucial to exercise. Cortisol, for example, helps the body mobilize its energy stores into fuel. And adrenaline helps the heart beat faster so it can more quickly deliver blood around the body.

Skin
As you pick up the pace, the body, like any engine, produces heat -- and needs to cool off. The blood vessels in the skin dilate, increasing blood flow to the skin. The heat then dissipates through the skin into the air.

Eccrine Glands
At the hypothalamus's signal, one of two types of sweat glands, the eccrine glands, get to work. These sweat glands produce odorless perspiration, a mixture of water, salt and small amounts of other electrolytes, directly onto the skin's surface. When this sweat evaporates into the air, your body temp drops.

Apocrine Glands
This second type of sweat gland is found predominantly in hair-covered areas, like the scalp, armpits and groin. These sweat glands produce a fattier sweat, typically in response toemotional stress, that can result in odor when bacteria on the skin begin to break it down, according to the Mayo Clinic.

Face
The capillaries close to the skin's surface in the face dilate as well, as they strain to release heat. For some exercisers, this may result in a particularly red face after a workout.

Joints
Exercising puts extra weight on the joints, sometimes up to five or six times more than your bodyweight, says Laskowski.

Ankles, knees, hips, elbows and shoulders all have very different functions, but operate in similar ways. Each joint is lined with cushioning tissue at the ends of the bones called cartilage, as well as soft tissue and lubricating fluid, to help promote smooth and easy motion. Ligaments and tendons provide stability.

Over time, the cushioning around the joints can begin to wear away or degenerate, as happens in people with osteoarthritis, the most common type of arthritis.

Source

90 Day Fit Challenge

It's time for another 90 Day Fit Challenge! After the success of last year's competition we decided to go for round 2! 

This is a great opportunity for anybody who is looking to make healthy life changes, and will provide an opportunity to win some great prizes! 

Grand Prize:iPad

Version will depend on what has been released by end of competition. 

1st Runner Up:At Home Suspension Training System

2nd Place: Foam Roller 

You can participate in three different ways, 

*Training with me three times a week

*Training with me two times a week

*Independent Training (I will email you a workout schedule and routines) 

To register click on the Pay Pal button on this page and click on the training package of your choice. I will send a follow up email to welcome you to the competition and schedule your session time(s).

All training packages include workout plan, nutrition program (via email), access to a blogger fitness forum, and the opportunity to win! 

Click here to read the fine print, and competition rules. 

Let me know if you have any questions. 

My 5 favorite fat loss "tricks"

*Eat veggies and Lean protein at every meal.

     Yes, even breakfast. I've been eating carrots for breakfast for about 4 years now, and I sort of love them. If that just won't work for you have omega 3 eggs with bell peppers or spinach, make a green smoothie, or juice. Once this is a habit you will feel incomplete without your breakfast veggies.

*Have 4-6 "feedings" per day

       This one is pretty common among fitness gurus and novices alike, so you may have already heard about it. You want to eat 4-6 meals all similar in size spaced (at least somewhat) evenly throughout the day. Try not to think of your feedings of meals and snacks, think of them all as fuel.

*Cut the carbs (except post workout)

      This might make you want to cry for the first week, but it works. For building muscle you can be a bit more lax on this one, but for cutting fat, especially belly fat, few things work better. There is a magical window of about two hours after you workout that your body processes carbs more efficiently. This is your golden hour to have bread and rice and pasta. Be sure to still eat the healthiest carbs out there, whole wheat and whole grain products.

*Protein, protein, protein!

     Especially after you workout protein is your new best friend. I like to supplement with a post workout protein shake, but you can eat chicken, nuts, eggs, legumes. green veggies, etc for your post workout protein boost. This will help your body recover quicker from your workout and help the damaged muscles rebuild themselves. It's a win all around. Again, you want to choose the leanest protein sources you can find. Some of my favorites are, chicken breast, lean beef, kale, raw nuts, and my protein shake.

*Water

    Most of you are probably dehydrated most of the time. Drinking more water will make you feel better, help your body function at a higher level, help you feel more full so you eat less, and help your hair and skin look and feel better! Wins all around. I love water. Try to drink a few liters a day depending on physical activity, and current weight. 

All About Eating For Your Body Type

The idea that "one meal plan fits all" is far from true. All of our bodies process food and exercise differently, so it's important to think about that when planning meals. This article, found on Precision Nutrition, helps outline some basic "rules" of eating for each body type.

All About Eating For Your Body Type

by RYAN ANDREWS | February 9th, 2009

Body type — whether ecto, meso, or endomorph — can determine what sports suit you best, as well as what you should be eating to fuel your activities. Yes, it’s true — those darn ectos can get away with a little extra pasta!

What is eating for your body type?

Many people think that “body type” just describes the way someone looks. In fact, your body type can also provide information about how you respond to food intake and about your hormonal and sympathetic nervous system (SNS) characteristics.

Physique characteristics can thus be linked to metabolic differences between individuals. Once someone establishes their body type, they can then adjust nutrient intake to maximize body composition and health related goals.

There are three general categories of body types (somatotypes): ectomorph, mesomorph, and endomorph.

Very few people fall perfectly into one of the three categories. People are often a mix of characteristics. Additionally, years of training and good nutrition can change the outward appearance of one’s body.

For instance, a bodybuilder might be mistaken for a “natural” mesomorph when in fact, s/he is really an endomorph who’s trained and dieted hard; or an ectomorph who’s spent years guzzling protein shakes and doing the power lifts.

An ectomorph who’s gained a little weight around the middle from a sedentary lifestyle and poor nutrition might assume they’re more endomorphic.

However, most folks can find their general tendencies in one of the three groups.

Ectomorphs are thin individuals characterized by smaller bone structures and thinner limbs. Think of a typical endurance athlete. They tend to be thyroid and SNS dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. This profile is linked to a fast metabolic rate and a high carbohydrate tolerance.

This group generally does best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. A nutrient distribution for this body type would ideally be around 55% carbs, 30% protein, and 15% fat.

A group of ectomorphs doing what they do best

Mesomorphs have a medium sized bone structure and athletic body, and if they’re active, they usually have a considerable amount of lean mass. Many explosive athletes like wrestlers and gymnasts fit these criteria. Mesomorphs tend to be testosterone and growth hormone dominant. This profile leads to a predisposition for muscle gain and the maintenance of a lower body fat.

Mesomorphs typically do best on a mixed diet, consisting of balanced carbohydrates, proteins, and fats. A macronutrient split of 40% carbohydrate, 30% protein, and 30% fat can work well.

Reggie Bush

Serena Williams

Endomorphs have a larger bone structure with higher amounts of total body mass and fat mass. Football lineman and powerlifters are frequently endomorphs. They tend to be insulin dominant. This profile leads to a greater propensity for energy storage, including both lean mass and fat mass. This can also mean a lower carbohydrate tolerance.

Endomorphs typically do best on a higher fat and protein intake with carbohydrate intake being controlled and properly timed (e.g., after exercise). Their ideal intake might look like 25% carbs, 35% protein, and 40% fat.

Jayne Williams, author of Slow Fat Triathlete

Shot putter Dan Taylor

In general, we encourage individuals to experiment with different nutritional strategies until they find what works for them. And this is certainly one way to go about doing things.

Still, if seemingly endless trial and error with food intake doesn’t sound like an enjoyable way to spend your weekends, then identifying your body type and eating the appropriate distribution of nutrients might be a smart place to begin.

What you should know about eating for your body type

Regardless of your body type, body composition, or overall health status, your ability to handle carbohydrate-dense foods is greatly improved during and after exercise.

This means that the best time to eat a majority of those starchy (or, less ideally, sugary) foods is around the times that you’re physically active. Depending on your body type, your carb tolerance is different and your strategy should be different.

HIGH CARB TOLERANCE

If you’re the very carb tolerant type, eating a greater percentage of high carb foods outside the workout window will likely be just fine for you. This means eating more carbs all throughout the day. You should, of course, still get more carbs during/post workout than any other time of the day. Just think more carbs after workouts and less carbs at other times. Remember that as carb intake increases, fat intake decreases.

MODERATE CARB TOLERANCE

If you have moderate carb tolerance, you should likely minimize high carb/starchy carb foods outside the workout window — except, perhaps, after an overnight fast (think: breakfast). This means you’d try eating some higher carb/starchy carb foods in the AM as well as during/post exercise. The rest of the meals would consist of less dense carb foods and more lean proteins, veggies, fruits, nuts and seeds.

LOW CARB TOLERANCE

If you’re not very carb tolerant, your best bet is to avoid high carb/starchy carb foods outside the workout window (including breakfast). This means only veggies and fruits outside the workout window (along with proteins and fats).

For extra credit

As we approach different stages in our lives, hormones change and our body type can be influenced. This includes stages such as puberty and menopause (as well as the male equivalent, andropause).

Dense carb foods include whole grains (rice, breads, quinoa, amaranth, millet, corn, barley, etc.), dried fruits, yams, sweet potatoes, potatoes, recovery drinks, sugars, etc.

Summary and recommendations

Carb tolerance: High
Typical body type: Ectomorph
Carb timing ideas: Should include dense carb foods during/after exercise. Some starchy, whole grain, unprocessed carbs can also be eaten at each other meal if desired. Veggies and/or fruits (~3:1 serving ratio) should be eaten at each meal.

Carb tolerance: Moderate
Typical body type: Mesomorph
Carb timing ideas: Should include dense carb foods, but only during/after exercise. Starchy, whole grain, unprocessed carbs can also be eaten at breakfast and post exercise. These foods should be used in moderation during the rest of the day. Veggies and/or fruits (~3:1 serving ratio) should be eaten at each meal.

Carb tolerance: Low
Typical body type: Endomorph
Carb timing ideas: All dense carb foods should be included only during/after exercise. Veggies and/or fruits (~5:1 serving ratio) should be eaten at each meal.

All of the aforementioned guidelines are great for muscle gain (assuming overall food intake is high enough), maintenance, and even moderate weight loss/shifting body composition.

For people brand new to the world of healthy eating, don’t worry too much about body type eating, because you’ll likely have some broad food issues to deal with first. For our advanced nutrition readers, take advantage. Establish your body type, implement the strategies, and watch how your body changes.

If you’ve used a strategy in the past and it didn’t work, then don’t do it again. As always, match up behaviors and expectations while utilizing outcomes based decision making.