Workout Nutrition

Nutrition can be one of the most confusing and frustrating aspects when it comes to getting in shape and losing weight. Let’s talk about workout nutrition specifically.

Unfortunately, nutrition is not a one size fits all prescription. There are many factors when designing a nutrition protocol (food sensitivities, allergies, age, exercise goals, lifestyle, social support, sleep, etc, etc).

One aspect which is not to be ignored is nutrient timing before, during and after exercise.

It is very important to always consider your ‘natural’ body type when considering nutrition choices before, during and after exercise.

Body Types and considerations:

• Ectomorph
  1. Smaller frame
  2. Thinner limbs
  3. Fast metabolism
  4. Carbohydrate tolerant
  5. Main goal is to generally gain muscle and/or support endurance exercises.
• Mesomorph
  1. Medium-sized frame
  2. Gain muscle mass easily
  3. Generally remain lean
  4. Main goal is usually to optimize physique or improve sports performance
• Endomorph
  1. Larger frame
  2. Slower metabolism
  3. Carbohydrate intolerant
  4. Main goal is generally trying to lose fat

Precision Nutrition, highlights nutritional choices for each body type:

• Ectomorph
  • BEFORE:
    • Eat ‘ectomorph meal’ 1-2 hours before activity (55% carb, 25% protein, 20% fat)
      • men: 2 palms of protein dense food, 2 fists of veggies, 3 cupped handfuls of carb dense food, 1 thumb of fat dense food.
      • Women: 1 palm of protein dense food, 1 fist of veggies, 2 cupped handfuls of carb dense food, 0.5 thumb of fat dense food.
  • DURING:
    • For weight gain: Protein + Carb Drink (15g protein + 30-45g carb = 1/2 scoop protein powder, 2 cups of juice or sports drink)
    • For endurance sport: Protein + Carb Drink
    • For fat loss: BCAA’s or water
    • For Maintenance: BCAA’s or water
  • AFTER:
    • Eat ‘ectomorph meal’ 1-2 hours after activities
• Mesomorph
  • BEFORE:
    • Eat ‘mesomorph meal’ 1-2 hours before activity (40% carb, 30% protein, 30% fat)
      • men: 2 palms of protein dense food, 2 fists of veggies, 2 cupped handfuls of carb dense foods, 2 thumbs of fat dense food.
      • women: 1 palm of protein dense food, 1 fist of veggies, 1 handful of carb dense food, 1 thumb of fat dense food.
  • DURING:
    • For weight gain: Protein + Carb Drink (15g protein + 30-45g carb = 1/2 scoop protein powder, 2 cups of juice or sports drink)
    • For endurance sport: Protein + Carb Drink
    • For fat loss: BCAA’s or water
    • For Maintenance: BCAA’s or water
  • AFTER:
    • Eat ‘mesomorph meal’ 1-2 hours after activity
• Endomorph
  • BEFORE:
    • Eat ‘endomorph meal’ 1-2 hours before activity (25% carb, 35% protein, 40% fat)
      • men: 2 palms of protein dense food, 2 fists of veggies, 1 cupped handful of carb dense food, 3 thumbs of fat dense food
      • women: 1 palm of protein dense food, 1 fist of veggies, 0.5 cupped handful of carb, 2 thumbs of fat.
  • DURING:
    • BCAA’s or water
  • AFTER:
    • Eat ‘endomorph meal’ 1-2 hours after activity