Understanding your body type and diet for muscle building
Taking into account your own body type and nutritional needs is key to building muscle and getting lean in the gym. Diet and nutrition is as much a part of muscle building as simply pushing weights, so a well-rounded approach of eating right and training hard yields real results. Your training program will depend on your body type, what end results you’re aiming for, and your current abilities, so taking into account all of these factors will combine into a well-oiled gym and lifestyle programme. Bodyworks Gym in Guernsey is here to tell you how to ensure the right nutrition for muscle building dependent on your body type.
Weight Training: The Three Main Body Types
In a weight training gym, you will typically notice three main body types. These body types determine how you should approach your training and nutrition:
The ectomorph body type is a hard gainer with a typically petite body and long limbs, a low percentage of body fat, and slow weight gain. Visible muscle gain comes more difficult to this body type because of their lighter frame and lower mass. The ectomorph needs carb-heavy nutrition in order to build mass and a calorie surplus of healthy fats, fruit, vegetables, and high levels of protein.
The endomorph type is a soft gainer with a rounded, broader physique with wider hips in both men and women. Fat deposits are quickly gained around the waist, hips, and thighs. The endomorph body type has a slow metabolism but fast development of muscle mass and fat deposits. The endomorph is the body type that needs to carefully discipline their nutrition because of their higher probability of gaining weight and fat, but fast ability to develop muscle. A diet low in carbs and fat is strongly advised, but high amounts of protein in meals are a must for building muscle whilst leaning up.
The mesomorph body type is typically an athletic body type with broad shoulders, powerful arms and legs and a slender waist. They have high muscle mass and are usually very athletic, so they have rapid success when building muscle. If you have a mesomorph body type, you also need a carb-heavy diet during the day, but reduced carbs in the evening and, as always, plenty of protein and fluids too.
These three body types are by no means meant to pigeonhole weight trainers, but instead to help most understand how their natural physique influences their tendency or lack thereof to put on weight, build muscle mass, and the rate at which their body changes visibly and in performance ability.
Your Relationship to Carbohydrates and Proteins
Protein is essential to building muscles. It doesn’t just build muscle, but it supports your body during recovery and regeneration. Nobody needs to tell you this, because as a gym-goer this isn’t news to you. Carbohydrates, on the other hand, shouldn’t be a dirty word in the gym. Carbs fuel your body and are the main source of energy for your muscles. Only with the proper intake – even for endomorph body types – can you sustain permanent progression during weight training. In diets that need a more controlled intake, saving some of your carbohydrate intake for pre-gym fuel is a good way of ensuring your muscles are powered whilst you still keep a close handle on your nutritional intake.
Weight training is a discipline that requires drive, grit, and power, so naturally you also need to have a disciplined and conscious nutritional intake too. At Bodyworks Gym we are not only weight training gym in Guernsey focussed on your perfected performance, but we also take nutritional advice very seriously. Join us today to amplify your power.