What are the three main somatotypes. How do ectomorph, endomorph, and mesomorph body types differ. Why is understanding your body type important for fitness and nutrition. What are the controversies surrounding somatotype theory. How can body type stereotypes impact perceptions and biases.

The Origins of Somatotype Theory: William Sheldon’s Controversial Research

In the 1940s, American psychologist and physician William Sheldon introduced the concept of somatotypes, which categorizes human physiques into three distinct body types: ectomorph, endomorph, and mesomorph. Sheldon’s theory proposed that an individual’s body type was not only indicative of their physical characteristics but also correlated with their psychological traits and behaviors.

Sheldon’s research methods were highly unconventional and ethically questionable. He based his conclusions on photographs of nude college students, who were unaware that their images would be used for this purpose. This approach raised significant concerns about consent and scientific rigor.

Sheldon’s Proposed Somatotype Characteristics

• Ectomorphs: Described as long and lean, with a high metabolism and little body fat. Sheldon associated this body type with traits such as sensitivity, introversion, and shyness.
• Mesomorphs: Characterized as athletic and muscular, with an efficient metabolism. Sheldon linked this body type to active, assertive, and aggressive personalities.
• Endomorphs: Depicted as rounded, with higher body fat and a slower metabolism. Sheldon associated this type with extroversion and relaxation, but also laziness.

It’s crucial to note that Sheldon’s theory of constitutional psychology, which attempted to link body types directly to personality traits and future behaviors, has been widely discredited by the scientific community.

Understanding the Three Somatotypes: Ectomorph, Mesomorph, and Endomorph

Despite the controversial origins of somatotype theory, the concept of body types has persisted in fitness and nutrition circles. Today, these categories are used more as general guidelines for understanding different physical characteristics and metabolic tendencies, rather than as determinants of personality or behavior.

Ectomorph Body Type

Ectomorphs are typically characterized by:

• Long, lean build
• Narrow shoulders and hips
• Low body fat percentage
• Fast metabolism
• Difficulty gaining weight and muscle mass

Are ectomorphs always underweight. Not necessarily. While ectomorphs tend to have a naturally lean physique, they can still maintain a healthy weight through proper nutrition and exercise. However, they may find it more challenging to build significant muscle mass compared to other body types.

Mesomorph Body Type

Mesomorphs are often described as having:

• Athletic, muscular build
• Broad shoulders and narrow waist
• Efficient metabolism
• Ability to gain or lose weight relatively easily
• Natural strength and athletic prowess

Do mesomorphs have an advantage in sports and fitness. While mesomorphs may have a genetic predisposition for building muscle and maintaining a lean physique, success in sports and fitness still requires dedication, proper training, and nutrition. No single body type guarantees athletic success.

Endomorph Body Type

Endomorphs are typically characterized by:

• Rounded, softer physique
• Higher body fat percentage
• Slower metabolism
• Difficulty losing weight
• Greater strength potential

Is it impossible for endomorphs to achieve a lean physique. No, it’s not impossible. While endomorphs may face more challenges in losing body fat, they can achieve their fitness goals through consistent exercise, proper nutrition, and a focus on metabolic conditioning. Many successful athletes and bodybuilders have endomorphic tendencies.

The Role of Somatotypes in Modern Fitness and Nutrition

In contemporary fitness and nutrition circles, somatotypes are often used as a starting point for developing personalized training and diet plans. Understanding one’s body type can provide insights into potential strengths, weaknesses, and metabolic tendencies.

Tailoring Fitness Approaches to Body Types

How can individuals use somatotype knowledge to improve their fitness routines. By considering their body type, people can make more informed decisions about their training focus:

• Ectomorphs may benefit from focusing on strength training and consuming more calories to support muscle growth.
• Mesomorphs might find success with balanced routines that include both strength training and cardiovascular exercise.
• Endomorphs may want to emphasize high-intensity interval training and metabolic conditioning to boost fat loss while preserving muscle mass.

Nutritional Considerations for Different Somatotypes

Can diet be optimized based on body type. While individual nutritional needs vary greatly, general guidelines for each somatotype include:

• Ectomorphs: Higher calorie intake with a focus on complex carbohydrates and protein to support weight gain and muscle building.
• Mesomorphs: Balanced macronutrient intake, adjusting calories based on specific fitness goals.
• Endomorphs: Emphasis on protein and fiber-rich foods, with careful attention to portion control and overall calorie intake.

It’s important to note that these are general suggestions and should be adapted to individual needs, preferences, and health conditions under the guidance of a healthcare professional or registered dietitian.

The Limitations and Criticisms of Somatotype Theory

While somatotypes can provide a useful framework for understanding different body compositions, it’s crucial to recognize the limitations and potential drawbacks of this classification system.

Oversimplification of Human Diversity

Does the somatotype system accurately represent all body types. No, it doesn’t. The three-category system is a significant oversimplification of the vast diversity of human physiques. Most people exhibit characteristics of multiple somatotypes, and body composition can change over time due to factors such as age, diet, exercise, and hormonal changes.

Potential for Stereotyping and Bias

Can somatotype classifications lead to harmful stereotypes. Unfortunately, yes. As demonstrated by the University of Texas at Dallas study, people tend to assign personality traits to others based on body shape alone. This can reinforce harmful biases and lead to discrimination in various aspects of life, from social interactions to professional settings.

For example, the study found that:

• Male models with broad shoulders were perceived as extraverted but irritable.
• Rectangular female models were described as shy.
• Thinner models were thought to be curious, while larger models were labeled as careless.

These findings highlight the potential dangers of relying too heavily on physical appearance to make judgments about an individual’s character or capabilities.

Moving Beyond Somatotypes: A Holistic Approach to Health and Fitness

While understanding one’s general body type can be helpful in developing fitness and nutrition strategies, it’s essential to adopt a more comprehensive approach to health and well-being.

Individualized Fitness Plans

How can individuals create effective fitness plans without relying solely on somatotype classifications. Consider the following approaches:

• Focus on personal goals rather than body type ideals
• Incorporate a variety of exercise modalities to promote overall fitness
• Pay attention to individual responses to different training styles
• Regularly assess progress and adjust plans accordingly
• Seek guidance from qualified fitness professionals for personalized advice

Balanced Nutrition for All Body Types

What nutritional principles apply regardless of somatotype. Regardless of body type, everyone can benefit from:

• Consuming a variety of whole, nutrient-dense foods
• Balancing macronutrients according to individual needs and activity levels
• Staying hydrated
• Practicing mindful eating
• Avoiding extreme or restrictive diets

Remember that nutritional needs can vary greatly based on factors such as age, gender, activity level, and overall health status. Consulting with a registered dietitian can provide personalized guidance for optimal nutrition.

The Importance of Body Positivity and Self-Acceptance

In a world where physical appearance is often overemphasized, it’s crucial to promote body positivity and self-acceptance regardless of one’s somatotype or body composition.

Challenging Beauty Standards

How can we move beyond restrictive beauty ideals. Consider these approaches:

• Recognize that health and fitness come in diverse forms
• Celebrate body diversity in media and popular culture
• Focus on functionality and overall well-being rather than aesthetics alone
• Encourage self-compassion and positive self-talk
• Support inclusive fitness environments that welcome all body types

Promoting Health at Every Size

What is the Health at Every Size (HAES) approach. HAES is a weight-neutral approach to health that emphasizes:

• Respect for body diversity
• Engaging in joyful movement and physical activity
• Eating in a flexible, attuned manner
• Promoting overall well-being rather than focusing solely on weight loss
• Addressing weight stigma and discrimination in healthcare and society

By adopting a more inclusive and compassionate approach to health and fitness, we can create a more supportive environment for individuals of all body types to thrive.

The Future of Body Type Research and Applications

As our understanding of human physiology and genetics advances, how might our approach to body types evolve? The future of body type research is likely to move beyond the simplistic three-category system and incorporate more nuanced, scientifically-based approaches.

Genetic Insights and Personalized Medicine

Can genetic testing provide more accurate insights into individual body compositions and health tendencies? Advancements in genetic research are opening new avenues for understanding how our genes influence our physiques and metabolic processes. This could lead to more personalized approaches to fitness and nutrition based on an individual’s genetic profile rather than broad categorizations.

Some areas of ongoing research include:

• Identification of genes related to muscle fiber composition
• Genetic factors influencing metabolism and nutrient processing
• Hereditary tendencies for fat storage and distribution
• Genetic predispositions to certain types of physical performance

Integrating Technology and Wearable Devices

How can technology enhance our understanding of individual body compositions and fitness needs? The rise of wearable fitness devices and smart scales is providing unprecedented access to real-time data about our bodies. This technology could offer more accurate and dynamic assessments of body composition, metabolic rate, and fitness progress.

Potential applications include:

• Continuous monitoring of body composition changes
• Real-time tracking of metabolic rates and energy expenditure
• Personalized workout recommendations based on current physiological state
• Integration of nutrition tracking with body composition data

As these technologies become more sophisticated and accessible, they may render traditional somatotype classifications obsolete in favor of more individualized and data-driven approaches to fitness and health.

Holistic Health Models

What role will mental and emotional well-being play in future body type considerations? There is growing recognition that physical health is deeply interconnected with mental and emotional well-being. Future approaches to understanding and optimizing body composition may incorporate psychological factors, stress levels, sleep quality, and other lifestyle elements that influence overall health.

This holistic approach could include:

• Integration of stress management techniques into fitness plans
• Consideration of sleep patterns and quality in nutritional recommendations
• Incorporation of mindfulness practices to support physical health goals
• Recognition of the impact of social and environmental factors on body composition

By taking a more comprehensive view of health and fitness, future approaches may move beyond simple categorizations and embrace the complex interplay of factors that influence our physical well-being.

Embracing Diversity and Individuality in Fitness and Health

As we move forward in our understanding of human physiology and health, it’s crucial to embrace the diversity of human bodies and recognize that there is no one-size-fits-all approach to fitness and well-being.

Celebrating Unique Physiques

How can we foster a more inclusive fitness culture? By acknowledging and celebrating the wide range of human body types, we can create a more supportive and motivating environment for everyone to pursue their health and fitness goals. This includes:

• Promoting diverse body representations in fitness media and advertising
• Offering adaptive fitness programs that cater to various physical abilities and body types
• Encouraging a focus on personal progress rather than comparison to idealized body standards
• Educating fitness professionals on body diversity and inclusive coaching techniques

Personalized Approaches to Health and Fitness

What does a truly individualized approach to fitness look like? As we move beyond broad categorizations like somatotypes, the future of fitness and health optimization is likely to be highly personalized. This could involve:

• Comprehensive health assessments that consider genetic, physiological, and lifestyle factors
• Tailored exercise prescriptions based on individual responses and preferences
• Customized nutrition plans that account for personal metabolic profiles and health goals
• Regular adjustments to fitness and nutrition strategies based on ongoing progress and changing needs

By embracing a more nuanced and individualized approach to health and fitness, we can move beyond the limitations of somatotype theory while still acknowledging the diversity of human physiques. This evolution in thinking promotes a more inclusive, effective, and scientifically grounded approach to achieving optimal health and well-being for individuals of all body types.

Somatotypes Explained: What’s an Ectomorph, Endomorph, and Mesomorph

Three years ago, I took it upon myself to radically change my diet—and, in turn, to see if I could make any muscular gains. A relative of mine told me that no matter what I did, it would probably be hard for me to do because I am, in his words, a “hard gainer.” In other words, I’m an ectomorph: lanky and lean, with a high metabolism, little body fat, and not a lot of muscle.

Ectomorph is a common term at the gym, along with mesomorph and endomorph. Taken together, they represent three generalized body types, or somatotypes. Ectomorphs are long and lean. Endomorphs are rounded, with lots of muscle and body fat, a stockier structure, and a slower metabolism. (Think of football linemen.) Mesomorphs are athletic and muscular, capable of gaining weight or losing weight easily thanks to their efficient metabolisms.

Body types are often discussed among bodybuilders, nutritionists, and personal trainers. How someone is built typically informs what someone should eat and the exercises someone might do in order to achieve a particular physical end. But the history of somatotypes, and their legacy (and usefulness) today, is not so straightforward as it might appear.

Sheldon’s Theory

The somatotypes are the product of William Sheldon. In the 1940s, the American psychologist and physician posited that the psychologies of people were biologically predetermined by their physiological makeups. What you looked like, Sheldon argued, correlated with how you behaved. Long and lean ectormorphs were thought to be sensitive, introverted, and shy. Muscular mesomorphs were thought to be active, assertive, and aggressive. Rounded endomorphs were expected to be extroverted and relaxed, but also lazy.

Sheldon’s research was highly irregular and controversial. He based his assumptions, for instance, off of nude pictures of college students, who thought they were being photographed for the purpose of posture correction. (Which would have been weird enough.) He assigned personality traits to each person’s shape—and, from there, linked someone’s shape to their behavior. “Through body type,” wrote Amanda Mull in The Atlantic, “Sheldon believed it could be possible to predict things like future criminal behavior and a child’s potential for leadership—quite literally, that physique was destiny.”

Sheldon’s ideas came on the heels of the eugenics movement of the early 20th century, now universally seen as a repugnant and racist. And constitutional psychology, that field of research that grew out of Sheldon’s notions, was widely debunked over time.  

The Problems of Body Typecasting

Drawing straight lines from someone’s physical shape to their personalities is obviously fraught. (As Mull points out, fat people are commonly stereotyped with traits of “laziness, carelessness, and low intelligence.”) Research conducted by the University of Texas at Dallas demonstrated just how hard it can be to shake people free of their biases when it comes to drawing conclusions about others based on what they look like.

In a study using 140 gray 3D models, with the same face and standing with the same posture, participants were asked to assign personality traits—picked from a list of 30 adjectives they were provided—to the models based on their body shapes. Male models with broad shoulders were considered extraverted but irritable. Rectangular female models were described as shy. What the study showed was that positive or negative impressions of other people are based sometimes entirely on their body shape. Thinner models were thought of as curious, while fatter models were described as careless.

THE 3 SOMATOTYPES

THE 3 SOMATOTYPES                   William H. Sheldon, PhD, MD, introduced the concept of body types, or somatotypes, in the 1940s. Since then, nutritionists, exercise physiologists, and even doctors have used it to help design effective, individualized fitness plans. The gist is that everyone falls, though not altogether neatly, into the three categories below. Keep in mind that these are generalizations, and that most of us have characteristics of two or even all three somatotypes.                   People are born with an inherited body type based on skeletal frame and body composition. Most people are unique combinations of the three body types: ectomorph, mesomorph, and endomorph.       BODY TYPES Ectomorphs are long and lean, with little body fat, and little muscle. They have a hard time gaining weight. Fashion models and basketball players fit this category. While most of us love to hate these genetically-blessed individuals, some male ectomorphs may not be thrilled with their narrow-chested frames, and some female ectomorphs long for more womanly curves. Endomorphs, on the other hand, have lots of body fat, lots of muscle, and gain weight easily. “Football lineman tend to be endomorphs — they’re heavier and rounder individuals,” says Colby. “And they don’t have to necessarily be overweight. Both Oprah Winfrey and Marilyn Monroe are classic examples of endomorphs. ” Mesomorphs are athletic, solid, and strong. “They’re not overweight and not underweight,” says Colby, “and they can eat what they want without worrying too much about it.” They both gain and lose weight without too much effort. Classic combination somatotypes include pear-shaped ecto-endomorphs with thin, delicate upper bodies and high fat storage in the hips and thighs, and apple-shaped endo-ectomorphs, with high fat storage in the mid-section and thin lower bodies. Impossible Goals   Eat and Exercise Right for Your Type   Going to Extremes?                                                                                                                                                                       back to Teacher’s Corner

Body types (somatotypes) – Sektascience: popular science magazine

Author: Elena Degtyar, PhD, coach

endomorphs in different ways lose weight, gain fat and muscle mass, react to the same foods. And although there is no scientific basis for dividing people into three somatotypes, this approach can be a fascinating experiment.

Take our test and determine your body type before reading this article.

Determine your body type

Most often the body is a mixture of all three types with the dominance of one of them.

At the moment there is no doubt that the bodies of different people react differently to the overall nutritional value of the diet, its balance, as well as to different types of training. In reality, of course, each organism is unique, and the three types are only a grossly oversimplified attempt at an empirical systematization of these differences.

Body type is a combination of bone structure, bone density and musculature. These parameters are laid down genetically at birth.

No amount of exercise will turn short legs into long ones, because the width of the hips, shoulders, bone sizes are unchanged. If you tend to gain weight, then this tendency will always be with you, but with due attention to nutrition and exercise, you can very well influence your appearance.

Knowing your own characteristics allows you to realistically assess what can be achieved and how much effort it will take to make it. Making the most of natural data is a more effective path to the ideal body than dreams of becoming another person.

Try to determine which somatotype you would consider yourself to be and arrange nutrition and training in accordance with the advice. See if the approach works for you—perhaps it will become your comfortable norm or give impetus to improving your form.

Endomorphs

Key features:

• Soft body with rounded shapes
• Easily gains fat and muscle mass
• Short stature
• Hard to lose weight
• Poorly defined muscles

Endomorphs are more likely to be overweight than other types, even though they consume fewer calories.

It is known that excess adipose tissue appears when energy intake is greater than expenditure. But why is income greater than expenditure in different situations for different people?

A number of studies suggest that some people initially have decreased sensitivity to the two main hormones that are responsible for the shape of a person – insulin and leptin. This phenomenon is called resistance.

It appears that endomorphs may be the ones most likely to develop this trait.

Endomorph needs a relatively small amount of carbohydrates , his body will absorb energy from fats much better. When compiling a diet, bet on a reduced amount of carbohydrates and a high content of fats, but without going too far from the general recommendations.

In the process of strength training, endomorphs easily gain weight. However, the body of the endomorph tends to make reserves, so weight gain occurs not only due to a set of muscle mass, but also partially due to an increase in body fat.

Some people are biologically predisposed to less daily activity – and many endomorphs are just that. Therefore, it is important for them to move more in addition to training – walk, do not use the elevator, work while standing, etc.

The moment you realize that the endomorph is your body type, that easy weight gain is due to genetics, you need to stop blaming yourself and start learning to maximize your potential.

Endomorphs, as a rule, have soft harmonious outlines of the figure, women are naturally endowed with beautiful forms. By acquiring stable habits of healthy eating and physical activity, people of this type can easily maintain a stable weight and harmony.

How to eat?

Stick to the BJU ratio: 25% carbohydrates, 35% proteins, 40% fats. For example, 1 carbohydrate meal, 1 protein-carb, 2 protein-fat, plus vegetables and healthy fats.

Mesomorphs

Key Features:

• Athletic
• Strong physique
• Well defined muscular relief
• Rectangular figure
• Gaining muscle mass easily
• Gaining weight more easily than an ectomorph

Mesomorphs have large bones, large muscle mass and a strong physique, they are usually quite athletic. This is the ideal physique for bodybuilding and many other sports disciplines. It is relatively easy for people with this body type to gain and lose mass.

Most often, mesomorphs have a normal BMI and only a few of them are overweight.

This type responds best to strength training, so the increase in muscle mass in them occurs quite quickly, especially for beginners. The flip side of the coin is that fat mass is gained with similar ease.

Mesomorphic women need to be careful about their workouts based on their build so they don’t pack on large amounts of muscle mass, as usually happens with strength training.

Mesomorph nutrition should be as balanced as possible – divide energy sources approximately in equal proportions between all macronutrients.

Another problem that mesomorph women face in their desire to lose volume is dietary restriction and overtraining, which leads to excessive fat loss and physiological consequences. Women should initially have a denser body fat than men, as this is necessary for reproductive function. Even with very little body fat, mesomorph women will not look “thin” – they have larger bones and more pronounced muscles, which will be even more noticeable with a low percentage of fat.

Strength training and work with weights will further emphasize the muscular structure of the mesomorph. This is ideal for professional athletes (who are usually very successful, by the way), but hardly suitable for ordinary women who want to improve their appearance.

How to eat?

Stick to the BJU ratio: 40% carbohydrates, 30% proteins, 30% fats. Approximately 2 carbohydrate meals, 2 protein meals, 1 meal with vegetables and healthy fats (you can split it between protein and carbohydrate meals).

Ectomorphs

Key features:

• Fragile build
• Classic “skinny” hard to gain weight (both fat and muscle mass)
• Flat chest
• Narrow shoulders
• Small muscle mass
• Increased basal metabolic rate

Ectomorph is a typical “slim”, whether a man or a woman. The body of an ectomorph has a light structure with small joints and small muscle mass, long limbs, elongated muscles and narrow shoulders. Most often, the weight of ectomorphs is normal or below normal.

This body type is less prone to weight gain due to a slightly higher basal metabolic rate, hormonal status and increased daily activity.

Even if the ectomorph will sometimes overeat, he is unlikely to gain weight, this will happen only if the overeating is systematic and the diet is not too healthy.

To increase muscle mass, ectomorphs need more calories and careful menu choices.

The basis of nutrition for a person with this type should be carbohydrates – their high level will ensure stable glycogen stores and prevent the breakdown of muscle tissue. For the same reason, eat shortly before bedtime. At the same time, proteins and fats should not be reduced below the recommended minimum norms.

Mass gaining for ectomorphs can be a daunting task, but with the right diet and training it is possible.

How to eat?

Stick to BJU ratio: 55% carbohydrates, 25% proteins, 20% fats. For example, 2 carbohydrate meals, 1 protein-carbohydrate and 1 protein with healthy fats. Remember to add vegetables to servings.

Conclusions

In fact, there are exactly as many body types as there are people in the world, but somatotype theory is a good starting point for studying your body. The most important thing you can do for your body is to really evaluate the initial data, know your characteristics and purposefully go to your maximum.

Literature

1. SHELDON, W.H. and STEVENS, S.S. and TUCKER, W.B. (c.1940) The varieties of human physique. Oxford, England: Harper
2. HEATH, B.H. J.E. and CARTER, J.E.L. (1967) A modified somatotype method. American Journal of Physical Anthropology, 27(1), p. 57–74
3. McARDLE, W. et al. (2000) Essentials of Exercise Physiology. 2nd ed. Philadelphia: Lippincott Williams & Wilkins
4. Peter Attia, M.D., Good science, bad interpretation
5. Ebbeling, Cara B., et al. “Effects of dietary composition on energy expenditure during weight-loss maintenance.” Jama 307.24 (2012): 2627-2634. – A calorie is not a calorie. Isocaloric feeding experiment showed that after 10% weight-loss low-carb diet leads to the least depression of TEE and BMR
6. Rosenbaum, Michael, et al. “Effects of changes in body weight on carbohydrate metabolism, catecholamine excretion, and thyroid function.” The American Journal of Clinical Nutrition 71.6 (2000): 1421-1432.
7. Małgorzata Drywien, Joanna Frackiewicz, Magdalena Górnicka, Justyna Wielgosz, Anna Sobolewska, Stanisław Kulik, Influence of the somatotype on intake of energy and nutrients in women
8. Peter Attia, M.D., The great medical disconnect
9. Levine JA , Lanningham-Foster LM, McCrady SK, Krizan AC, Olson LR, Kane PH, Jensen MD, Clark MM, Interindividual variation in posture allocation: possible role in human obesity.
10. Tom DiChiara, Do Some People Get in Shape Easier Than Others?
11. Michelle Kerns, Somatotype Meal Plans
12. AT Ali, NJ Crowther, Factors predisposing to obesity: a review of the literature
13. Smith SR, The endocrinology of obesity.
14. Myers MG Jr, Leibel RL, Seeley RJ, Schwartz MW, Obesity and leptin resistance: distinguishing cause from effect.
15. Scarpace PJ, Zhang Y., Leptin resistance: a prediposing factor for diet-induced obesity.

Mesomorphic body type. Endomorphic, mesomorphic, ectomorphic body types and their brief characteristics

Physique is the features of the development of parts of the body, fat, bone and muscle tissues. The shapes, sizes and proportions of the body of each person are genetically programmed. The implementation of the hereditary program is carried out in the course of ontogenesis – successive physiological, morphological, biochemical transformations in the body from its inception to the end of life.

Somatotype

The somatic constitution is not only the physique itself, but also the program of its physical development in the future. Throughout life, the human body changes, while the somatotype acts as a constant characteristic and is preserved from birth to death. All sorts of diseases, age-related modifications, increased physical activity can change the shape, size of the body, but not the somatotype. It is determined on the basis of somatotyping (anthropometric measurements) and is characterized by the characteristics and level of metabolism (the prevailing development of adipose, muscle or bone tissue), psychophysiological differences, and a tendency to certain diseases.

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Endo-, meso-, ectomorphy

There are three constitutional types: endomorphic, mesomorphic, ectomorphic. These names were borrowed from the names of the germ layers: internal – endoderm (from which the digestive tract is formed), middle – mesoderm (from which the cardiovascular and musculoskeletal systems are formed) and external – ectoderm (from which integumentary glands and tissues are formed, the nervous system ). By the end of the third week of development, as is known, the human embryo looks like a three-layer shield or a three-layer plate. In the zone of the outer leaf, the neural tube is visible, deeper – the dorsal string, which indicates the appearance of the axial organs of the embryo. His body becomes voluminous, covered on all sides with ectoderm, from which the epidermis of the skin, the nervous system, the epithelium of the oral cavity, rectum, and anus are subsequently formed. Internal organs, joints, muscles, bones, the system of the heart and blood vessels, and the skin itself are born from the mesoderm. Once inside the embryo, the endoderm folds into a tube and forms the embryonic rudiment of the intestine. Subsequently, the hole communicating the yolk sac with the embryonic intestine is transformed into the umbilical ring. The endoderm forms the glands and epithelium of the respiratory tract and digestive system. This whole process is somatotyping, on the basis of which body types are distinguished.

Ectomorphs

Ectomorph body type is also called asthenic. Its representatives are distinguished by narrow hips and shoulders (approximately the same size). The growth of such people is usually above average, and the figure is somewhat angular. They cause universal envy in others due to the ability to quickly get rid of excess weight. Often people with an ectomorphic physique have poorly developed muscles. To acquire attractive and graceful forms, they should exercise strength exercises. Ectomorphs are characterized by a fast metabolism, their body easily turns food into energy. Representatives of this type are least likely to engage in bodybuilding. But, as a rule, “pure” ectomorphs are quite rare. Usually they have some features that are characteristic of people with a mesomorphic body type, which allows you to pump up muscle mass.

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Ectomorph sports nutrition

Since the main problem of such individuals is a catastrophic lack of mass, they do not need to worry about gaining excess weight and restrict themselves in products. At least four to five grams of protein per kilogram of body weight should be consumed daily. In general, protein should provide about thirty percent of the daily calorie intake. Carbohydrates in the diet should be fifty percent, fat – about twenty. To ensure a set of muscle mass, it is necessary to burn the incoming calories incompletely. In addition, the menu should contain net carbohydrates and fats, as well as high-quality protein. The daily norm is 2-2.5 thousand calories, you should eat every 2.5-3 hours. In cases where this does not work, it is recommended to use special mixtures that replace normal nutrition and sports drinks. Carbohydrate-protein mixtures and protein should be consumed daily, twice a day. You can add keratin to the diet, it will help increase the supply of energy needed for training.

An ectomorph must carefully monitor the regularity and proper nutrition before and after physical exertion. There is no need to be afraid of excessive consumption of carbohydrates: as practice shows, such nutrition reduces destructive processes (catabolism) during strength training, and contributes to the anabolic effect (growth and tissue repair).

Mesomorphs

Mesomorphic body type is also called normosthenic. Such people have a more athletic, athletic appearance, have a rectangular, muscular, broad-shouldered figure. The upper torso is generally equal to the lower, but the shoulders are broader than the hips. Due to natural athleticism, individuals with a mesomorphic body type achieve results in strength training much faster and more efficiently than representatives of other types. Getting rid of body fat while developing muscles will allow mesomorphs to find the desired shape. Those people who do not exercise are more likely to have a stocky figure, rather than obese. Even before the start of classes, representatives of this type have symmetrical, impeccable proportions.

Mesomorphic body type in women

Often, mesomorph women look more dense than ectomorph women, but the bulk of their body mass is due to muscle tissue, not fat. Such ladies usually have high motor activity, and therefore they are distinguished by increased appetite. If a woman leads a sedentary lifestyle, she may gain weight due to a positive calorie balance. For thinness and harmony, representatives of the mesomorphic type will need to lose not so much fat as muscle tissue. With a good appetite, maintaining a graceful figure for a mesomorph woman can be a tangible problem.

Characteristics of people of the mesomorphic type

These are the most viable and strong personalities. By nature, they are extroverts, by nature they are fighters resistant to stressful situations. These are excellent speakers and organizers, born leaders with objective thinking. People with a mesomorphic body type see their happiness not in the process of work, but in its result. According to research, only 10-15% of the world’s population are mesomorphs. Most of them are fitness models, professional athletes, famous actors. Such people like to set clear goals for themselves and achieve them, all their actions are immediate and decisive. Mesomorph ancestors lived in a warm climate, so they did not need fat reserves to overcome the long winter. It is worth noting that the mesomorphic body type predominates in people of African descent.

Sports nutrition for mesomorphs

You should eat 2.5 grams of protein per kilogram of body weight per day. You can get them from egg whites, lean fish, lean turkey, chicken breasts. Carbohydrates should supply 60-65% of calories from the total diet, fat – 15%. You need to eat five to seven times a day. For people of this type, protein shakes and meal replacement formulas are especially recommended. You can’t eat monotonous food; you should regularly add variety to the menu. For sports, mesomorphs are more adapted than ecto- and endomorphs. With the same parameters of age, weight, height, amount of subcutaneous adipose tissue, representatives of this type spend calories faster. These are happy owners of a harmonious figure, where the percentages of muscle and adipose tissue are in perfect balance.

Endomorphs

The endomorphic type is also called hypersthenic. Such people are characterized by a figure with smooth, rounded shapes, large bones, their hips are wider than their shoulders, the lower part of the body is an order of magnitude heavier than the upper. Endomorphs are prone to obesity, they have a slow metabolism and a pronounced tendency to transform digested food into fats.