Fixing a Broken Nutrition Plan Part 5: Nutrition Guidlines for the Ectomorph (Type I)

Sheldon from Big Bang Theory[1]

The next three posts will explain the differences in nutrition regarding body types (Somatotypes).  This post will discuss the Ectomorph (Type I):

This body type is thin with longer limbs and usually has a hard time putting on weight.  Regarding television actors, Sheldon from Big Bang Theory would be an ideal candidate to represent this group.  As far as athletes, endurance athletes would fall into this group.

John Berardi has said in articles and pod casts that this group can tolerate more carbohydrates than most people as they have a higher metabolism due to increased T3 Thyroid hormone[2].  This is similar with what Charles Poliquin has written about and teaches his students.  Based off his BioSignature Method they usually have very lean upper backs and their scapula skinfold is very low meaning they can tolerate carbohydrates very well[3].

 The "I Type" as Berardi likes to call them usually can eat around 55% of their daily calories from carbohydrates, 30% from protein and 15% from fat[2].

As far as training protocols, these people are usually more suited for endurance sports.  If they enjoy lifting they usually have a higher amount of slow twitch muscles.  As a result they usually have to be trained with higher rep ranges and their training blocks need to be 4-weeks long in most cases [4].

The next post will discuss the Mesomorph somatotype (Type V).

References:
1.  Image retrieved from:  http://the-big-bang-theory.com/characters.Sheldon/
2.  Article retrieved from:  http://www.precisionnutrition.com/fix-a-broken-diet
3.  Poliquin, C.  BioSignature Modulation, Scottsdale, AR 2009
4.  Article retrieved from:  http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/384/The_Five_Elements__A_New_Training_Paradigm.aspx