Metabolism, Training and Nutrition by Somatotype

Athletes have different physical characteristics and therefore it often happens that different people respond differently to the stimulus of training. 
Metabolism also varies between individuals, therefore even the same nutrition does not always lead to the same result.

These factors are to be taken into account when you want to lead each individual to reach their maximum physical potential. 
Somatotype is an anthropological classification system based on body structure, which would also be related to personality.
The method was first proposed in 1940 by W.J. Sheldon.

Sheldon’s Somatotype Theory

If you want to deepen Sheldon’s somatotype Theory,
Click the link below.

Sheldon’s somatotype theory

According with W.J. Sheldon, there are three types or morphologies of physical constitution:


Individual with the characteristic of having a high percentage of fat and sturdy build, large bone, broad shoulders and wide waist;


It is the muscular subject with athletic build, medium bone, broad shoulders and narrow waist;


The lean person with longline build, small bone, narrow shoulders and narrow waist.
Essentially endomorph describes adiposity, mesomorph describes muscularity and ectomorph describes longness.
From the athletic point of view we must add that these physical characteristics are related to certain metabolic characteristics that involve a different response of each subject to nutrition and training.

Somatotype Nutrition And Obesity

Metabolism And Somatotype


The endomorph easily tends to get fat even if it eats little, has a slow metabolism. His body is genetically predisposed to the accumulation of substances, fats and proteins, therefore, easily develop muscle mass but just as easily get fat and struggle to lose weight is brought to bear high volumes of work and then long training, but fails to achieve high-intensity training.


The mesomorph is brought to develop muscle tissue, its muscles are predominantly white fibre and therefore have high hypertrophic abilities and high muscle strength. His body is prepared to perform work at high intensity but also to support discrete volumes of load therefore good training skills at high intensity.Its metabolism is high as its muscularity involves a high calorie expenditure, hardly fattens and manages to lose weight easily.


The ectomorph has a high metabolism, so it struggles to develop muscle mass also because its muscles tend to be red fiber. It hardly fattens due to its high metabolism. He has poor ability to withstand work, therefore he must perform short workouts.

Analysing these descriptions it is easy to guess that the approach to training and nutrition must be different depending on the somatotype. To maximise the performance of each athlete or more simply to shape the body in the fastest and most effective way training and nutrition must take into account these physical characteristics.

Somatotype Nutrition And Obesity

Workout And Somatotype

Picture Weight training


The endomorph for his ability to endure work and for his need to burn calories, to achieve an improvement in his physical form has to train a lot. 
Endomorph can easily perform 5/6 workouts per week, so it hardly reaches overtraining, also because it can not work at high intensity.

Training should include a good dose of aerobic activity (30/40 minutes) in each session. Isotonic/Weight training must be developed with many exercises and many sets using both basic and complementary exercises.

Hitting the muscles in various ways allows them to maximise their growth potential and promotes the consumption of fat, especially intramuscular. 


The mesomorphic or the body of the athlete par excellence. You could train in any way, so you would get results anyway. His genetics forgive him everything and allow him to do everything without problems either of overtraining, or fat accumulation.
His hormonal profile is brought into anabolism.
Despite these strong statements even the mesomorphic to maximise its results must use specific training methods such as high intensity training and powerlifting.
Therefore, for this somatotype, a training frequency of 3/5 days a week is optimal. 
Basically the aerobic work allows him to express himself to the maximum in anaerobic training so it is ideal for this subject to perform 10/20 minutes of aerobic activity with mode type interval training or threshold training.


The ectomorph is also called a hardgainer which means a person who struggles to grow muscle mass.
It is not genetically predisposed to physical activity and to develop muscle tissue. It is suitable for endurance sports more than strength sports. 
His body needs long recoveries, so training days should be absolutely less than rest days (you should train 2/3 times a week).
Workouts should be short and based exclusively on the basic exercises, also the ectomorph should forget the methods of high intensity training (stripping, superset, negative etc.).
This somatotype must perform 1 or 2 exercises at most per muscle, must maintain a high recovery time between sets (2/3 minutes) and must finish your training in maximum 40 minutes.

Somatotype Nutrition And Obesity

Nutrition And Somatotype

Picture Endomorph Ectomorph Mesomorph Diet



The mesomorphic is the subject kissed by genetics and grows easily.
Such a subject has good carbohydrate tolerance, can afford to push himself to high calories, and does not need many dietary or training tricks. 
The diet for the mesomorphic can be based on strategies such as the prolonged reverse diet, pushed even above the TDEE or a high carbs even in the definition phase which will allow him to eat huge amounts of food remaining the same pulled but with full muscle bellies.


The ectomorph is the classic hard gainer with difficulty growing, they are also skinny-fat and more than bodybuilding is predisposed to running.
On the food side, the ectomorph diet puts us at a crossroads. On the one hand an ectomorphic subject hardly takes weight, on the other it does not grow. 
What Should You do? 
The solution is to understand the concepts of IIFYM in the wrong sense, that is to use foods very high in calories (and often not so healthy) to be able to push yourself to really high calories.


Juice Plus Omega Blend

The Human Immune System is our frontline defence. Omega Blend helps to support cardiovascular health, inflammation and immunity system .

Somatotype Nutrition And Obesity


Indications on the diet for ectomorph, mesomorph or endomorph, as well as training are only general advice and logical reasoning. 
The reasons are essentially two: 
The first one is that each of us is unique and has to move continuously in time, step-by-step.
The second is that there is no scientific evidence on training and nutrition and any indication is to be understood as an empirical assessment or simply a case study.
Proof of this is the advice on nutrition and training are only basic considerations to be considered as a starting point so as to move according to the results achieved.

Pin It on Pinterest