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.

Talking About Vitamin Deficiencies

As a trainer I am often asked about the meaning behind strange symptoms my clients are experiencing. They often (always) want a quick fix, such as drink more water and the symptoms will disappear. It's difficult to remember all the many symptoms that can manifest themselves from malnutrition, or the lack  of one specific nutrient. This is why I love to find charts like this one from Precision Nutrition. It does not cover everything as a chart like that would take several pages, but it does cover some of the more common problems people experience.

Deficiencies by body part

	IF YOU HAVE…	YOU MAY BE OR HAVE…
Ankles	Swollen ankles	Over-hydrated
Brain	Memory problems, disorientation or dementia	Niacin (B3), vitamin B12, or thiamine (B1) deficiency
Eyes	Puffy, swollen eyes	Over-hydrated
	Sunken, dull or dry eyes	Vitamin A or zinc deficiency; under-hydration
	Dry eyes with gray spots	Vitamin A deficiency
	Red or difficult-to-control eyes	Riboflavin (B2), pyridoxine (B6), thiamine (B1) or phosphorus deficiency
Face	Acne	Vitamin C deficiency
Feet	Tingling feet	Pyridoxine (B6) or vitamin B12 deficiency
Gums	Sore and spongy or red and swollen	Vitamin C deficiency
Hands	Tingling hands	Pyridoxine (B6) or vitamin B12 deficiency
Lips	Cracked lips	Riboflavin (B2), niacin (B3), or pyridoxine (B6) deficiency
Lungs	Shortness of breath	Over-hydrated
Mouth and mucous membranes	Dry mucous membranes	Under-hydrated
	Sore mouth	Pyridoxine (B6) or vitamin B12 deficiency
Muscles	Muscle spasms	Calcium, magnesium or vitamin D deficiency
Nails	Brittle, thin nails	Iron deficiency
Saliva	Sticky saliva / dry mouth	Under-hydrated
Skin	Moist skin	Over-hydrated
	Dry, scaly, pale or bruises easily	Iron, vitamin A, C, K, zinc, essential fatty acid or protein deficiency
	Red spots under your skin’s surface	Vitamin C deficiency
	Cool, pale, clammy skin	Under-hydrated
	Scaly, greasy skin	Vitamin A, zinc or riboflavin (B2) deficiency
Tongue	Purple, white, or smooth and slick; painful	Riboflavin (B2), niacin (B3), pyridoxine (B6), folic acid (B9), B12, zinc or iron deficiency
	Sore tongue	Pyridoxine (B6) or Vitamin B12 deficiency
Urine	Light-coloured urine	Over-hydrated
	Dark coloured urine	Under-hydrated

How to build up to a Headstand

I have always wanted to do cool things, "tricks" if you will. I figure I'm strong I should be able to neat things, right? I've got the headstand down, and now I'm moving on to other things. Here is how I built up to be able to do the headstand. 

I found the best way to start off is with the weight distributed between your hands and the top of your head. I like this way because it allowed me to slowly raise my body up. Here is the progression.

 In the tripod position bring knees to rest on the back of your arms. This is a great starting position to help establish balance.

The next move is to straighten your torso. This part takes a while to get down if you are not used to balancing like this. I took it very slow, to make sure I had total control of my body. 

Now for the money maker, to straighten your legs. These pics are of me not quiet there yet. I'm pretty sure I fell over after these were taken. Don't get discouraged, you can do it!

And finally it happens! The picture on the right was my first time "nailing it!"If my sweatshirt was not covering my face you would be able to see me yelling at my husband to hurry and take a pic before I lost it. 

After getting it down for the first time it becomes much easier. 

The main muscle group used to perform a headstand are the core muscle groups, this includes your abs and back. You might be surprised that it also requires arm, chest, neck, and leg strength...yes, your entire body, and you have to balance. 

Here are some of my favorite ab exercises.  

This one is especially good because you have to balance and use core strength!

Also here are some great exercises to help you with your balance.

Single Leg Clock Squat

Russian Dead Lift

Also a bit of upper body strength

Renegade Row

Doing a headstand is truly a practiced skill. Work on your strength, and practice your headstands, I used commercial breaks while the husband and I were watching shows on Hulu. 

Keep working and you'll get it in no time! 

Got Milk? Drink it, or dump it?

I posted this highly controversial info-graphic to my personal Facebook page, and was mildly amused by the responses I got. Everything from people agreeing 110% with all of the information contained, to a dairy farmer's daughter disagreeing with everything mentioned. Everybody felt very strongly either for, or against, milk. 

I personally don't drink milk (though I do indulge in cheese occasionally)  mostly because I don't like the taste. Having done my share of research I have ultimately decided against drinking milk, my husband still drinks milk, and we try to buy from local farms. It's good to support our local farms. 

No matter what side of the dairy issue you come down on I think it's incredibly important to do some research. Be careful the information that you chose to subscribe to since almost all studies are sponsored by somebody, the Dairy Counsel, Soy Farmers of America, there is always somebody behind the study. Try to educate yourself, and since I'm sure you don't have time to read everything out there try to eat as naturally as possible, and when possible locally. 

How to Increase Your Speed on a Rowing Machine

The rowing machine is, in my opinion, often overlooked as a great cardio machine, not to mention the added strength benefits. I think people generally find them a bit tricky to use, so I'm going to start with talking about proper rowing form, from there we will progress to increasing speed.

Beginning Position

1. For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
2. Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
3. Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
4. Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

The Catch

5. Move your arms out first, followed by your upper body. Your back should always stay straight, not slumped, with shoulders back and abs engaged as you follow through. As your arms extend out, your upper body position will go from slightly angled back to slightly angled forward.

6. As your arms extend and body leans forward, slide your body forward on the seat by bending your legs. Once you are at the top of the machine, your arms will be fully extended and legs will be bent (see below). This part of the stroke is called the catch.

The Drive

7. To slide back to your finish position, push off with your feet first, so that your legs straighten but your arms are still extended and your body is still slightly leaning forward (see below). The drive is the part of the workout that mimics pulling the oars out of the water and propelling the boat forward, so it's this part that works your leg and core muscles the most.

8. As you continue to push through with your legs, move your upper body so that you begin to lean back (see below).

9. The last part of your body to return to finish position are your arms; as your upper body angles back, pull the handle and bend your arms so that the handle ends up back to touching the front of your chest, just like how you started (see below). Don't grip the handle too hard; the power should be through your legs, and using too much force while pulling the cable can cause hand blisters as well as back problems.
10. Continue practicing your stroke slowly and at low resistance until you get the hang of it! It can be helpful to break the moves down into a sequence of what should move first: "arms-body-legs" as you pull up to the top of the machine and "legs-body-arms" as you push back.

Source

The best way to master your rowing skills is to practice. Like they say, proper practice leads to perfection. Once you are comfortable with the basic stroke you can start working on increasing your speed. Here are a few tips to help you;

Increase your leg power:
You don't want to leave the majority of the work to your arms and upper body. Our legs are much stronger (generally) than our arms. Here are a few exercises to help increase your leg power.

Squat Thruster

Box Jumps

Tuck Jumps

Basically any plyometric leg exercise will work.

We also need to work on your upper body strength. Your core, arms, and back will need to be in top shape. Here are a few suggested exercises;

Hand Release Push Ups

Renegade Row

Pull Up

Plyometric Push Up

Now that you've got the strength, you need to work on your speed, and speed (or sprinting) endurance. The best way to do this is to actually practice sprinting, or excreting high levels of energy for extended periods of time. Here are a few of my  favorite high intensity drills.

Tabata: This is a 4 minute interval, 20 seconds high intensity, and 10 seconds rest, repeated 8 times. You can do this with basically any exercise, be it running, riding a bike, squatting, push ups... Just remember the higher the intensity the better. 

Circuit: There are several different ways that a circuit can be performed. My favorite is 30 seconds on and 3 second transition  alternating between a resistance exercise (squats, push ups, planks...) and a high intensity cardio exercise (buprees, mountain climbers, tuck jumps...) Here is a great one for you. 

Here is a more complete explanation of High Intensity Interval Training. 

Remember to practice rowing at least a couple of times a week, and work in these other helpful exercises on the other days. Some days will naturally be easier than others, but don't get discouraged! 

How to build up to a Pull Up

My clients are always working on perfecting the exercises in my program, and the Pull Up is one that is a challenge for both the men and women. Here are some suggestions on how to build up to a perfect, "cheat" free pull up. 

The primary muscles used in performing a pull up are, as shown below, the latissimus dorsi, and trapezius muscles. 

To perform a pull up you will want to build up strength in these muscles. Along with performing modified versions of a pull up, you will want to do some exercises that will help to strengthen theses muscles.  

Here are just a few suggestions for you.  

Three Point Row

Man Maker

Body Weight Row

Try to use as heave weight as possible, to build up your upper body strength.

The best way to build up a specific skill to practice that skill, here are some modified versions of the Pull Up that will help you to build up to a cheat free pull up. In doing all of these exercises be sure to lower your body as slowly as possible to get the "negative" chin up or pull up in as well. The eccentric flexion of the muscles will help you to build up your strength much quicker! 

Cheater (Jumping) Chin Up

Chin Up

Cheater Pull Up

Until Finally

You can also use an elastic or pull up machine at your gym, or a chair at home. The key is to be sure that you are "cheating" as little as possible, and be weening yourself from the helpers. 

You should practice your skill at least once a week, and be sure to work in your other lat and trap strengthening exercises through out the week as well. 

March Madness

This month my clients and I are working on fitness goals. We have decided to focus, not on body composition, but on a skill. this is a great way to gain strength  speed, flexibility  balance, and probably lose a little weight as a side effect!

Here are the rules for March Madness:

The goal needs to be
*Measurable
*Obtainable (hopefully within the month time span)
*Realistic
*Not having to do with weight loss/body composition (in other words losing 2 lbs or 5% body fat will not work)
*Try to make this a fitness type goal. (memorizing your favorite poem, or leaning all of the choreography to Gangnam Style are not the kinds of things I'm looking for...even though those things are awesome)
*Fun! (I want you to look forward to working on your goal!)
*Something that I can measure for you (running a Triathalon is great, but I can't set one up/measure it for you)

Here are a few examples of what we are working on this month:

*Doing a Handstand

*Doing two unassisted pull ups

*Rowing 500 meters in 1:40

*Running an 8 min Mile

You can also work on sports specific goals like:

*Juggling a soccer ball 150 times

 *Slam dunking a basketball

By taking the focus off of weight loss and putting it on a skill we manage to gain new skills and lose some body fat/weight without really trying! 

Join us by posting a comment of what your March madness goal(s) will be! 

I will post some of the additions exercises that we will be doing (in addition to practicing the actual skill) in a future blog, and I will be happy to post some exercises that will help you reach your goals as well! 

What If Animals Ate Fast Food?

This is cracking me up today, but it got me thinking how us humans would do if we had to hunt, farm, or forage for our food in our current state. I'm afraid it might look a bit like this video.

Chocolate Cheesecake

Chocolate Cheesecake

(AT Meal * 90 minute prep, cool overnight)

What You'll Need:
* 250G fat-free cottage cheese
* 1/2C low-fat chocolate milk
* 4 scoops chocolate protein powder
* 5 heaping teaspoons organic peanut butter

What You'll Do
Preheat oven to 350 degrees F. In a blender, combine cottage cheese and low-fat chocolate milk and blend until creamy and smooth. Remove from the blender and place into a mixing blow. Next, add protein powder and mix thoroughly. Finally, add in the organic peanut butter, one scoop at a time, blending until smooth.

Pour the mixture into a small 4-inch ramekin. Fill a deep oven pan half-full with hot water and place the ramekin inside of the oven pan so that the water comes approximately half way up the outside of the ramekin. Place the oven pan containing the ramekin into the oven and bake for 40-60 minutes, until slightly firm to the touch.

When finished, pull from the oven and allow to cool for several hours. When cool to the touch, place in the fridge and cool over night. Serve cold or at room temperature. Makes 4 servings.

Nutrition Information (per serving)
* Calories: 337kcal
* Protein: 41g
* Carbohydrate: 14g
* Fat: 13g
* Saturated Fat: 3.1g
* Monounsaturated Fat: 6.3g
* Polyunsaturated Fat: 3.5g

Source 

The Most Wonderful Time of the Year

I truly love this time of year.

I posted a blog last week asking for nominees to benefit from this fundraiser, I was overwhelmed reading stories of heartbreak and suffering. How does on chose just one family from so many who are clearly in need? I have made small donations to all the families nominated, but in the end we could only do the fundraiser for one.

Meet the Marcellus family.

 Two years ago Donna gave birth to her first, a baby girl, 9 weeks early. Miraculously this little angel survived after several days in ICU, she is now a happy, healthy two year old.
In mid-November Donna gave birth to her second, a baby boy, born 13 weeks early and living only a few hours.
Reading the story of this sweet little family broke my heart, and thinking about the astronomical costs of life flight, surgery, and having their sweet little boy in ICU, not to mention costs of funerals, I knew that I needed to do everything that I could to help this family.
Here is the complete post about Zaine




If you can, please make a donation to this family during this time & share in the true meaning of the Christmas spirit by clicking on the donate button to the right. Any dollar amount will be accepted. 100% of the donations received will be given to to this family.  ALL of the proceeds will be given to the Marcellus family to help them during this tragic time in their lives. The fundraiser will go through Christmas day & I won’t be posting anything else on my blog besides this fundraiser until after the New Year.

 I know that we are put here on this earth to help each other, to lift each other up when times are hard. May each of you find joy in helping others this Christmas season.

 Each donation will receive a healthy dessert e cook book. These recipes are amazing, and if you have ever been to one of my parties you have likely tasted some of this healthy goodness.

Thank you in advance for your support and love.
Please leave me your email address in the PayPal information box. 

Holiday Charity Fundraiser

This year I've decided to start, what I hope to be a long running tradition. An Alaina Wood Fitness holiday fundraiser!
What I would like to ask from you is nominations of families in need. I have a couple in mind that I know would benefit from any donations,but I want to make sure that I reach out to those who are the most in need.
So, here is your part; I need stories of families, or local charities who could use a little extra this holiday season.
You can leave comments on the blog, message me on Facebook, or leave me a message at awoodfitness@gmail.com

Please include some information about the family, including a contact person, so I know where to send the money!

Thank you, in advance, for your help and support!