Ectomorph
Slim build, narrow shoulders and long limbs. Finds it hard to gain weight and muscle. Usually does better with higher-calorie, higher-carb meals and frequent eating.
See recipes for ectomorphs →Body types
Endomorph, mesomorph or ectomorph?
The three somatotypes are a very popular way to describe body build. Here is what each one means and which recipes suit it best, with an important caveat at the end.
Mesomorph
Athletic build, broad shoulders and narrow waist. Gains muscle easily. Suits almost any recipe that is balanced in protein, carbs and fat.
See recipes for mesomorphs →Endomorph
Wider build and a tendency to store fat. Does well with high-protein meals, plenty of vegetables and fewer carbs, which fill you up with fewer calories.
See recipes for endomorphs →What science says
Somatotypes were created in the 1940s to classify bodies, not to design diets. Today there are no solid studies showing that each type needs a different way of eating. Most people are also a mix of two types.
What really decides whether you build muscle or lose fat is:
- Your total daily calories, for your goal.
- Enough protein, spread over several meals.
- Training consistently and sleeping well.
Use your body type as a guide to choose recipes you enjoy, but always work out your numbers with the calorie calculator.