![]() 1 cup unsweetened vanilla almond milk or rice milk. ![]() Here is a Pumpkin Pie shake recipe for mesomorphs which can be a great pre- or post-workout drink. A salad made of grilled chicken, raw vegetables, wheat crackers, and a few slices of avocado, or a bowl of steel-cut oats with yogurt and topped with walnuts and blueberries is ideal. Mesomorph women must include fibrous vegetables in their diet to stay full.Ī sample meal plan for mesomorph females includes steamed broccoli, a few almonds, and brown rice. They can opt for fats such as seeds, nuts, olive oil, avocados, and fatty fish. Unhealthy sources of carbs such as white bread, desserts, and soda must be avoided. Carbs must come from healthy sources such as whole-wheat bread, sweet potatoes, winter squash, brown rice, and fresh fruits. They should include eggs, chicken, salmon, fish, and lean beef in their diet. Mesomorph women should include protein sources that are low in saturated fats. Mesomorph females should have the following portions of food with every meal. They can have whole wheat bread, oatmeal, sweet potato, and honey in the morning. Mesomorph men must include high-fiber foods in their diet such as beans, to keep them full for a longer period of time and to help boost metabolism. They must also eat a lot of whole grain foods, green veggies, and low-sugar fruits. To have a good muscle growth, mesomorph men should eat low-fat proteins such as Greek yogurt, eggs, seafood, and chicken. Mesomorph men should have the following portions of food with every meal: Mesomorph diet plans are different for males and females. Mesomorph Diet Plan for MalesĪthletes like gymnasts and wrestlers fall into the mesomorph category. Mesomorphs must dedicate half their plate to carbs like fruits, veggies, and whole grains one-fourth to proteins like egg whites, chicken, or lean beef, and the rest to healthy fats from nuts, seeds, or fruits like avocados. Eating frequent meals helps mesomorphs control their caloric intake, and thus, prevents them from overeating. The mesomorph diet plan must contain three meals and some snacks per day. Generally, the mesomorph diet must be a balanced diet which doesn’t focus on any one particular component. Andrews insists that proper nutrition for mesomorphs includes a diet rich in proteins accompanied with vegetables, carb-rich foods, and some fat-dense foods. So, what should a mesomorph eat? Tom Venuto, fitness writer and author of the book, Burn the Fat, Feed the Muscle, says a mesomorph diet should consist of 50% carbs, 30% protein, and 20% fat.Īccording to strength coach Phil Learney and nutritionist Ryan Andrews, the mesomorph diet must have 40% carbs, 30% fat, and 30% protein. Mesomorphs gain weight more easily than ectomorphs, and so they must keep a watch on their calorie intake. If you plan on becoming a mesomorph, which is difficult but not impossible, it’s essential to take all these factors into consideration before starting an exercise regime and diet plan for mesomorphs. There are several factors such as diet, lifestyle, increasing age, health issues, medications, pregnancy and motherhood for females, and so on, that bring about changes in our body structure. There are perhaps very few people who have only one body type. For instance, a lean and active person that builds a good muscular physique due to weight training, is likely to be a hybrid of ectomorphic and mesomorphic body types. Most people are a mixture of at least two of these types. The mesomorph body type is the best body type for bodybuilding and weight training. ![]() In order to gain weight, the mesomorph diet must be hyper-caloric. Mesomorphs can gain muscle and lose fat easily. ![]() Mesomorphs do not struggle like the ectomorphs to gain weight, nor do they have to worry about excess weight gain like endomorphs. This was proposed by Sheldon and ruled out later. However, there is no evidence for behavioral and character patterns based on the body type. They generally are perceived to have a positive attitude and are bold, competitive, and courageous. Women who fall under the mesomorph category have an hourglass figure while men have wider shoulders than the hips. Mesomorph Body Type and Influence factors (Diet and Lifestyle) Mesomorphs have medium-build body types that are naturally lean, strong, and athletic. Ectomorphs have a thin physique while endomorphs fall on the heavier side. He classified the human body into three basic types-ectomorph, mesomorph, and endomorph. William Sheldon, a US-based psychologist in the 1940s, came up with the concept of somatotype, which means body type is based on certain factors including genes. ![]()
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