Becoming Nutrient Dense part 2

Step 2: Choosing Food Type: Carbohydrates, Proteins, Fats

Hopefully by now we’ve all been able to dial in our food quantities and are ready for the next step: Food Type. Before we dive into this month’s step, we must first identify what body type we are. Once we categorize ourselves, we can start picking out our food types. So, let’s get started.

                                                            

Body Types

The first category is ectomorphs or, Type I’s. Athletes in this category are tall, thin, and generally have smaller bone structures. To get a mental picture of a Type I athlete, think of a marathon runner. Type I athletes have a violently fast metabolism that allows them to efficiently process carbohydrates and maintain a high energy output.

The second category is mesomorphs or, Type V’s. Type V athletes have a medium sized bone structure and seem to carry a lot of lean mass (muscle) quite easily. These athletes are usually your explosive, short burst athletes like sprinters or wrestlers. They are powerful machines that have mastered the use of their testosterone and growth hormones to build lean mass.

The final category is endomorphs or, Type O’s. These athletes are described to have a larger sized bone structure and carry a higher amount of fat mass. When we think of Type O’s we think of powerlifts and Olympic throwers. These athletes typically don’t handle carbohydrates well and in-turn, have a higher body fat percentage.

Fuelling Your Body Type

Type I

As we learned, these athletes are extremely good at utilizing their carbohydrates. This, backed by some sound protein and healthy fat ratios is the ideal diet for Type I athletes. Typically, a nutritional split of 55% carbs, 25% protein, and 20% fat will benefit these athletes.

For men this looks like:
2 palms of protein dense foods at each meal
2 fists of vegetables at each meal
3 cupped handfuls of carb dense foods at each meal
1 thumb of fat dense foods at each meal

For Women, this looks like:
1 palm of protein dense foods at each meal
1 fist of vegetables at each meal
2 cupped handfuls of carb dense foods at each meal
0.5 thumb of fat dense foods at each meal

Type V

Like Type I’s, Type V’s can utilize carbs but need a more balanced diet than those in the Type I category. A diet that consists of 40% carbs, 30% protein, and 30% fat is a great starting place for Type V’s.

For men this looks like:
2 palms of protein dense foods at each meal
2 fists of vegetables at each meal
2 cupped handfuls of carb dense foods at each meal
2 thumb of fat dense foods at each meal

For women this looks like:
1 palm of protein dense foods at each meal
1 fist of vegetables at each meal
1 cupped handfuls of carb dense foods at each meal
1 thumb of fat dense foods at each meal

Type O

These powerhouse athletes are primarily fuelled off a diet that is heavier in proteins and fats. A dietary split of 25% carbs, 35% protein, and 40% fat seems to be the go to for initial dietary recommendations.

For men this looks like:
2 palms of protein dense foods at each meal
2 fists of vegetables at each meal
1 cupped handful of carb dense foods at each meal
3 thumbs of fat dense foods at each meal

For women looks like:
1 palm of protein dense foods at each meal
1 fist of vegetables at each meal
0.5 cupped handful of carb dense foods at each meal
2 thumbs of fat dense foods at each meal

Focus on fuelling your body type and check back in November for third and final step: Timing!

Coach Justin

If you missed part 1 which covers food quantity you can find it here.

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