Tailoring Nutrition for your Body Type

Created On: 18 January 2010

Tailoring Nutrition to your Body Type - www.henrybarratt.com/

Many triathletes overlook the importance of nutrition related to their body type which can lead to a reduction in the performance potential and recovery rates of the individual. By tailoring your nutrition to your body type, performance and recovery can be improved significantly.

The 3 body types

Endomorph - individuals with a tendency to carry more fat which is related to the waist area. A large bone structure is also common.

Ectomorph - individuals characterized with long thin muscles/ bones and low fat storage.  Often a slim build with small bone structure.

Mesomorph - individuals are muscular with low fat levels, wide shoulders and a narrow waist. The bone structure is of medium size.

Tailoring your nutrition to your body type + 3 examples of nutritional plans

Endomorphs - due to a slow metabolism and excess fat storage it is important to reduce as much body weight as possible in order to improve performance. Excess body fat increases the demand on energy expenditure, resulting in slower performance.

Body fat % target = 12% to 14%

Reduce carbohydrate intake from bread, pasta, rice and potatoes and switch these with plenty of vegetables which will provide the energy needed for training during the week whilst reducing body fat and weight.

• Breakfast - Poached/ boiled eggs or porridge with blueberries
• Snack 1 - Fruit - Apple/peach/cherries/raspberries/strawberries
• Lunch - Chicken + baby leaf spinach + cherry tomatoes + carrots
• Snack 2 - Protein based (unfatty meats/fish)- cold salmon / tuna / sliced ham
• Dinner - Salmon/Tuna/Haddock/Trout + 3 different types of vegetables (broccoli, peas, carrots, asparagus, green beans -  the more colour on the plate the better)

*It is important to not over eat; the concept is to eat small portions regularly throughout the day, maintaining blood sugar levels at a constant.

**For long bike sessions during weekends slow release carbohydrate in the form of basmati brown rice, wholegrain brown pasta and sweet potatoes are recommended pre and post training.

Ectomorph - due to a high metabolism it is important to increase the calories consumed through a protein, carbohydrate and fat mix whilst completing triathlon specific training alongside a comprehensive weight training programme set by a fitness professional.

This will help increase lean body mass (muscle mass) improving the ability to generate strength endurance for swimming, biking and running.

Body fat % target = 6% to 10%

• Breakfast - Poached/ boiled eggs + multigrain/brown toast + porridge with blueberries or All Bran/Fruit and Fibre cereal
• Snack 1 - Protein / Carbohydrate / Fat mix - Natural yogurt + fruit + mixed nuts.  (Apple/peach/cherries/raspberries/strawberries)
• Lunch - Chicken + basmati brown rice + plenty of vegetables
• Snack 2 - Protein based - cold salmon flakes / tuna /sliced ham / cottage cheese
• Dinner - Salmon/Tuna/Haddock/Trout + 3 different types of vegetables (broccoli, peas, carrots, asparagus, green beans)

*Post training sessions - a natural food mix of carbohydrate/protein and fat must be consumed within the hour for muscle synthesis (muscle growth) and muscle recovery.

Mesomorph - a high metabolism needs additional calories to maintain lean muscle mass, protein intake is key.

Good sources of protein must come from animal products such as meat, fish and dairy products which include essential amino-acids that can't be produced by the body as these are the building blocks for maintenance and continued muscle growth.

Body fat % target = 6% to 10%

• Breakfast - Poached/ boiled eggs + multigrain/brown toast + porridge with blueberries or All Bran/Fruit and Fibre cereal
• Snack 1 - Protein / Carbohydrate / Fat mix - Natural yogurt + fruit + mixed nuts.  (Apple/peach/cherries/raspberries/strawberries) or cottage cheese + nuts
• Lunch - Chicken + plenty of vegetables + vegetable soup
• Snack 2 - Protein based - cold salmon flakes / tuna /sliced ham / cottage cheese
• Dinner - Salmon/Tuna/Haddock/Trout + 3 different types of vegetables (broccoli, peas, carrots, asparagus, green beans)

*Post training sessions - similarly to the ectomorph a natural food mix of carbohydrate, protein and fat must be consumed within the hour for muscle synthesis (muscle growth) and muscle recovery.

NB

*Body fat measurements should be taken by a qualified fitness professional using callipers. Machine based body fat percentage readings are often inaccurate and can be as much as 5% too high.

About Henry:

Henry is a former Harlequins and London Wasps professional rugby player with firsthand knowledge of how to change body shape, composition and improve fitness levels. Currently Henry is training clients for Roth Ironman in Germany and has trained clients to compete in London and New York Marathons and Nice and Hawaii Ironman.

Henry holds the National Academy of Sports Medicine (NASM) certification and offers fully tailored personal training services, for more information visit www.henrybarratt.com/

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