Diet with Regard to Body Types: Mesomorph
Human bodies come in different shapes and sizes. We’re all born with an inherited body type based on skeletal frame and body composition. When you look at your naked body in the mirror, what do you see? Unless you are some sort of genetic muscle mutant, your body will fall into one of the three typical body shapes: the endomorph, the mesomorph, and the ectomorph.
However, most people are unique combinations of the three body types. Usually, we tend toward one while having traces of the others. A good pole vaulter, for instance, might be an ecto-meso, since long limbs (ectomorph) are desirable for speed and grip height, while strong upper body muscles (mesomorph) are important in levering the body over the bar.
By now you should be able to identify your body type. If that’s not the case you should take a closer look at the specific physical characteristics of each body type, so that you can accurately place which one you are.
Different body types require different training methods and diet plans. It is your body type that dictates how well you respond to certain types of training and food intake. Therefore you have to determine which body type you have. That way you will be able to adjust your eating habits accordingly to reach your fitness goals.
In this post you’ll find everything you need to know about a mesomorph diet: what to eat, and what to eliminate from you diet. When you as a mesomorph start following a mesomorph diet plan, you’ll be amazed at how quickly your body will adapt to your type’s eating plan.
What are the characteristics of a mesomorph body type?
Before we talk more about a mesomorph diet plan, let’s take a closer look about the main characteristics of a mesomorph body type.
Mesomorphs display what we might call the typical male structure (more V-shaped body structure), with wider shoulders and narrower hips. A mesomorph is a naturally muscular person perfect for the sport of bodybuilding. They simply grow muscles fairly easily as if they were a chia pet needing water. Their bodies are actually designed for bodybuilding and the stress of lifting weights.
However, this may be a rather flattering description, because the majority of people don’t have this particular build unless they work very hard at it. In fact mesomorphs are of a much more normal shape, with slightly wider shoulders and narrower waists. However, they can be dramatically enhanced by exercise and diet.
The aim is for us all – irrespective of body shape – to strive for a more mesomorphic body structure, or, if possible, an even more athletic mesomorphic body structure. The surprising thing is that achieving this requires both diet and exercise, not exercise alone, which is a common misconception. That’s why we’ll focus more on a mesomorph diet rules rather than on the training tips for this particular body type.
Eating tips for a mesomorph body type
Metabolism & mesomorph diet tips
Typically, mesomorphs’ metabolic rate allows them to add muscle mass without adding too much body fat. Mesomorphs have it much easier than ectomorphs or endomorphs when it comes to building muscle mass.
Because of their efficient metabolism, a mesomorph can eat a diet similar to an ectomorph’s: a moderately high amount of protein, a high amount of carbohydrate, and a low amount of fat.
Plenty of carbohydrate allows the mesomorph to build muscle mass without the fear of adding body fat. If your metabolism allows you to eat lots of carbohydrate, do it, because the extra carbohydrate will help you build muscle mass.
Mesomorphs also need a moderately high amount of protein, 1.25 to 1.5 grams of protein for each pound of bodyweight. And mesomorphs should eat more carbohydrate than protein when eating to add muscle mass.
Because mesomorphs’ relatively fast metabolism allows them to eat lots of carbohydrate, they should keep their fat intake low. There is no reason to eat a high amount of fat in addition to the carbohydrate. Of course, they must get enough essential fatty acids to maintain good health. However, after taking care of that requirement, they should not consume additional fat.
The nutritional breakdown for a mesomorph
The nutritional breakdown for a mesomorph is approximately 35 to 40 percent protein, 45 to 50 percent carbohydrate, and 15 percent fat. These ratios are very similar to those of an ectomorph. A diet that includes high amounts of carbohydrate and protein is perfect for a mesomorph whose metabolism is geared toward adding muscle. For other body types that can lead to a real disaster.
High performance foods for mesomorphs
Eat a variety of lean protein foods such as lean meats, a variety of should include – chicken breasts (boneless & skinless), turkey breasts, ground turkey meat fat-free, fresh fish -cod, tuna, salmon, haddock, halibut, tilapia, crabs, lobster, shrimp, egg whites or egg beaters, organic whole eggs, non-fat cottage cheese, lean sirloins, ground beef 90% fat free, roast beef is okay, cheese 2% reduced fat, milk 2%, skim milk, almond milk, soy milk, yogurts, buttermilk, other protein sources that are excellent – chlorella, spirulina, soy, almonds, pea nuts, peanut butter, baked beans, kidney, red, black, etc.
Keep carbohydrate intake moderately high, about 50% of total calorie intake; choosing vegetables, brown rice, low fat beans, lentils, and pasta and whole grains. A good idea when consuming carbohydrates is to limit their use when you need it most to aid muscle growth and limit fat gains, making breakfast time and pre/post workout time as the two best possible choices. Carbohydrates should come from complex sources, see list below.
- Vegetables: Dark green leafy salads, asparagus, broccoli, cauliflower, green beans, spinach- natural steroidal saponins (high in beta-ecdysterone), mushrooms, kale, onions, garlic, all beans, avocados, brown rice, sweet potatoes, yams, baked potato, olives, tomatoes, basically all vegetables are great.
- Grains: Wheat bread, rye, pumpernickel, granola, oat meal, cream of wheat, oat bran, barley, kashi medely, and stay away from white bread and white flower products.
- Fruits: Pineapples, apples, blue berries, strawberries, bananas, peaches, grapes, pears, papaya, raisins, watermelon, grape fruit, oranges, mango’s, etc.
By consuming low glycemic index carbs, brown rice, yams, etc., you can limit the insulin output from the carbohydrate meal. Green vegetables and fruits are low in glycemic carbs and do contain fiber and numerous nutrients that are very filling and satisfying.
Obviously it would be wise to eliminate all junk foods, sweets, sugar products, cakes, cookies, ice cream, and fast food products while on your nutritional protocol. Once and awhile if temptation persists an occasional cheat of some ice cream or slice of cake I know is kind of hard to resist. However, lets not make it a habit cause it can lead to over indulgence and then we’re back where we started from, so learn a little discipline and if you do cheat spend the extra time working it off in the gym!
Limit fat intake; try and stay lean with a diet containing 15 to 20% total fats, essential fats. Essential fatty acid foods that you should be having are: almonds, walnuts, Brazilian nuts, avocados, pea nuts and pea nut butter, flax oil, flax seeds ground, and olive oil. These nutrients will help in the manufacture of your necessary hormones.
Drink at least 2.5 liters (80 ounces) of water daily. Hydration is very important for muscle growth and recovery. It also helps keep the body functioning more efficiently with the elimination of toxins from excess sweating during workouts.
Mesomorph diet plan
Here’s what that might look like using our portion control guide.
Mesomorph men begin by eating:
- Two palms of protein dense foods (listed above) at each meal;
- 2 fists of vegetables (listed above) at each meal;
- Two cupped handfuls of carb dense foods (listed above) at each meal;
- And 2 thumb of fat dense foods (listed above) at each meal;
Mesomorph women can simply replace the number 2 with 1.
Summary: Mesomorph Diet
One of the reasons why people need a customizable workout planer for their fitness goals is because everyone’s bodies are different. In fact, there are three different body types that people seem to have, and it is your body type that dictates how well you respond to certain types of training and food intake.
Mesomorphs are muscular; naturally and well-built with a high metabolism and very responsive muscle cells. These bodies easily turn food into muscle. They distinctly require high protein for muscle maintenance and development. These types can consume a relatively normal number of calories, because they are able to burn off fat effectively. They gain fat more easily than ectomorphs do but less easily than endomorphs.