NUTRITION AND FITNESS RECOMMENDATIONS

Healthy habits begin and end with nutrition.

THREE BODY TYPES

The three body types, or somatotypes, are a concept known since the 40s of the last century.

Since then, nutritionists, fitness trainers and even doctors have used this concept to design effective, individualized fitness and nutrition plans.

• Ectomorphs are long and lean, without a tendency to accumulate fat and with little muscle mass. They have difficulty gaining weight. This category includes, for example, models and basketball players.
• Mesomorphs are athletically built, tough and strong. They can gain or lose weight without much effort.
• Endomorphs,on the other hand, accumulate fat deposits, have a lot of muscle mass and gain weight easily. Classic endomorphs are for example Oprah Winfrey and Marilyn Monroe.

To the three basic body types, you can add the two classic combinations:

• Pear-shaped ecto-endomorphs – with a delicate upper body and a tendency to deposit fat deposits in the hips and thighs.
• Apple-shaped endo-ectomorphs – with a strong deposition of fat deposits in the stomach area and a slender torso.

CALORIE REQUIREMENTS

How many calories should you eat per day on average?

• Women aged 26 to 50 and moderate physical activity – 2000 kilocalories to maintain normal metabolism
• Men aged 26 to 45 and moderate physical activity – 2600 kilocalories to maintain normal metabolism

MACRONUTRIENTS

Macronutrients (macros) are essential nutrients the body needs in large quantities to remain healthy. The food consists 3 key macronutrients:

1. carbohydrates – contain 4 kilocalories per gram
2. fats – contain 9 kilocalories per gram
3. proteins – contain 4 kilocalories per gram

Usually, their ratio in the daily diet should be:

• carbohydrates: 45-65%
• proteins: 10-35%
• fats: 20-35%

Note: There is no perfect macronutrient ratio. No ratio will help if too few or too many calories are consumed. The level of physical activity also has a big influence.

Ectomorphs – 25% protein / 55% carbohydrates / 20% fat

They need to eat smaller and more frequent, at least 5-6 meals a day. They metabolize carbohydrates very efficiently and convert them into energy without storing them as fat. Carbohydrates should be taken before exercise or physical activity. With every meal they should consume vegetables and fruits in a ratio of 3:1.

Mesomorphs – 30% protein / 40% carbohydrates / 30% fat

This body type maintains weight very easily. As long as they stick to the macronutrients and calories they should be fine, but they should keep in mind that their bodies are used to physical activity and a passive lifestyle will cause weight gain. The metabolism of carbohydrates is slower so they should be consumed in moderation. Carbohydrates should be taken before exercise or physical activity. With each meal they should consume vegetables and fruits in a ratio of 4:1.

Endomorphs – 35% protein / 25% carbohydrates / 40% fat

They will definitely increase their body weight if they exceed their daily or weekly caloric intake. This body type should pay the most attention to macronutrients. The metabolism of carbohydrates is the slowest, so they should limit them if they aim to reduce body weight. Almost all carbohydrates should be consumed in the morning or before exercise, i.e. physical activity. Portions of fruit should be moderate. With each meal they should consume vegetables and fruits in a ratio of 5:1.

Recommendation: you can achieve the necessary protein intake by adding Dimas collagens to your diet.