Do you consider yourself a person with an athletic build, who gains muscle easily and has a fast metabolism? If so, you may belong to the mesomorphic body type, one of three somatotypes that psychologist William Sheldon proposed in the 1940s to classify people’s physical characteristics.
Mesomorphs have privileged genetics for sports and fitness, as they can build powerful muscle mass and maintain a low level of body fat with relative ease. However, this does not mean that they can neglect their diet and training, as they can also lose their physical shape if they do not follow healthy habits.
In this article, we’ll explain what a mesomorph body type is, what its physical characteristics are, its metabolism and genetics, and how to tell if you’re a mesomorph. In addition, we will give you the keys to follow a diet suitable for mesomorphs, which allows you to enhance your performance, your health and your aesthetics. We’ll also show you an example of a diet menu for mesomorph body type and answer some frequently asked questions on this topic.
What is mesomorph body type?
Physical Characteristics of Mesomorphs
Mesomorphs are characterized by an athletic build and the classic «V» shape. They typically have a broad torso, narrow waist, broad shoulders, and muscular arms and legs. Their bone structure is medium, and their weight is usually balanced with their height.
Mesomorphs have a higher proportion of muscle mass and a lower proportion of body fat than the other two body types: ectomorphs and endomorphs. This gives them a defined and toned appearance, which can improve with proper exercise and nutrition.
Mesomorphs also have a good distribution of body fat, which tends to accumulate evenly and not in localized areas. This makes them less likely to suffer from health problems related to excess fat, such as obesity, diabetes or cardiovascular disease.
Metabolism and genetics of mesomorphs
Mesomorphs have a fast metabolism, which means they burn a lot of calories at rest and during physical activity. This allows them to maintain a healthy weight more easily than endomorphs, which have a slow metabolism and tend to store fat. However, mesomorphs should also control their caloric intake and avoid overconsumption of processed, sugary, or fatty foods, as they can gain weight if they don’t eat a balanced diet.
Mesomorphs have favorable genetics for muscle development, as they have a greater number of fast-twitch muscle fibers, which are responsible for generating strength and power. In addition, mesomorphs have a good ability to recover and adapt to training, which allows them to progress quickly and avoid stagnation.
Mesomorphs also have a good hormonal balance, which promotes protein synthesis and the production of testosterone and growth hormone, which are the main anabolic hormones. These hormones are responsible for stimulating muscle growth and fat burning, which contributes to improving the body composition of mesomorphs.
How do I know if I’m a mesomorph?
To find out if you are a mesomorph, you can look at the following characteristics:
- You have an athletic build and a «V» shape.
- You have a broad torso, a narrow waist, broad shoulders, and muscular arms and legs.
- Your bone structure is medium, and your weight is balanced with your height.
- You have a higher proportion of muscle mass and a lower proportion of body fat than average.
- Your body fat is evenly distributed and doesn’t accumulate in localized areas.
- You have a fast metabolism and burn a lot of calories at rest and during physical activity.
- You have a good ability to recover and adapt to training.
If you meet most of these characteristics, you’re likely mesomorph. However, you should keep in mind that body types are not fixed categories and can vary throughout life depending on habits, lifestyle, age, and other factors. Therefore, the most important thing is to know your own body and its needs, and to adapt your diet and training to your personal goals.
Why is diet important for mesomorphs?
Benefits of a Diet Suitable for Mesomorphs
A diet suitable for mesomorphs can provide the following benefits:
- Improve athletic performance and fitness by providing the energy and nutrients needed for training and recovery.
- Optimize muscle building and fat burning, by adjusting calorie and macronutrient intake according to the goal and level of physical activity.
- Prevent weight gain and excess body fat by avoiding excessive consumption of processed, sugary, or fatty foods, which can disrupt metabolism and hormonal balance.
- Prevent muscle loss and physical deterioration by maintaining an adequate supply of protein and other essential nutrients for muscle, bone and joint health.
- Prevent and reduce the risk of diet-related diseases, such as diabetes, cardiovascular disease, high cholesterol, hypertension or cancer, by following a balanced, varied diet rich in plant-based foods, which provide antioxidants, vitamins, minerals and fiber.
Risks of an Inadequate Diet for Mesomorphs
An unsuitable diet for mesomorphs can carry the following risks:
- Decrease athletic performance and fitness, by leading to fatigue, weakness, dehydration, cramps, injury, or overtraining.
- Hinder muscle development and fat burning, by generating an imbalance between caloric intake and expenditure, and between the proportion of macronutrients.
- Increase weight and body fat percentage, by consuming more calories than burned, and by promoting the accumulation of fat in areas such as the abdomen, chest, arms or legs.
- Losing muscle mass and deteriorating physical fitness, as they do not meet the needs of proteins and other essential nutrients for muscle, bone and joint health.
- Increase the risk of diet-related diseases, such as diabetes, cardiovascular disease, high cholesterol, hypertension or cancer, by following an unbalanced, monotonous diet poor in plant-based foods, which can lead to inflammation, oxidative stress, nutritional deficiencies and alterations in the gut microbiota.
What to eat and how to eat according to mesomorph body type?
Ratio of macronutrients to mesomorphs
Macronutrients are the nutrients that provide energy to the body and are divided into three groups: carbohydrates, proteins, and fats. The proportion of macronutrients you should consume depends on your goal, level of physical activity, and body type.
Mesomorphs tend to respond well to a balanced macronutrient ratio, allowing them to get enough energy for training and recovery, while also supporting muscle building and fat burning. A balanced macronutrient ratio for mesomorphs could be as follows:
- Carbohydrates: 40% of total calories.
- Protein: 30% of total calories.
- Fat: 30% of total calories.
Carbohydrates are the main source of energy for the body and brain, and are essential for sports performance and fitness. Mesomorphs should choose quality carbohydrates that have a low glycemic index and provide fiber, vitamins, minerals, and antioxidants. Some examples of quality carbohydrates are:
- Whole grains: rice, oats, quinoa, wheat, rye, etc.
- Legumes: lentils, chickpeas, beans, soybeans, etc.
- Tubers: potato, sweet potato, cassava, etc.
- Fruits: apple, pear, banana, orange, kiwi, etc.
- Vegetables: broccoli, spinach, carrot, tomato, lettuce, etc.
Proteins are the nutrients that are responsible for building and repairing the body’s tissues, especially muscles. Protein also contributes to satiety, caloric expenditure, and hormonal balance. Mesomorphs must consume proteins of high biological value, which contain all the essential amino acids and which are easily digestible and absorbed. Some examples of proteins of high biological value are:
- Meat: chicken, turkey, beef, pork, etc.
- Fish: salmon, tuna, sardines, hake, etc.
- Eggs: whole or white.
- Dairy: milk, yogurt, cheese, etc.
- Protein powder: whey, casein, vegetable protein, etc.
Fats are the nutrients that provide the most energy per gram and that perform vital functions for the body, such as the formation of cell membranes, the synthesis of hormones, the absorption of fat-soluble vitamins and the protection of organs. Mesomorphs should consume healthy fats, which are of plant or animal origin and contain essential fatty acids, such as omega-3 and omega-6. Some examples of healthy fats are:
- Vegetable oils: olive, coconut, avocado, etc.
- Nuts: almonds, walnuts, pistachios, etc.
- Seeds: chia, flax, sesame, etc.
- Avocado or avocado.
- Oily fish: salmon, tuna, sardines, etc.
- Egg yolk.
Foods to avoid for mesomorphs
Foods to avoid for mesomorphs are those that provide a low quantity and quality of macronutrients, are poor in micronutrients (vitamins and minerals), and have low nutritional value. These foods are those that are part of an unbalanced, monotonous, and unhealthy diet, and should be consumed in moderation or eliminated completely. Some examples of foods to avoid for mesomorphs are:
- Fatty meat: pork, lamb, sausages, etc.
- Canned fish: anchovies, sardines, tuna, etc.
- Full-fat or sugary dairy: milk, yogurt, cheese, etc.
- Refined cereals: white bread, pasta, rice, etc.
- Sugar and artificial sweeteners: sucrose, fructose, aspartame, etc.
- Pastries and pastries: donuts, croissants, muffins, etc.
- Sweets and sweets: candies, chocolates, cookies, etc.
- Refined vegetable oils: sunflower, corn, soybean, etc.
- Trans fats: margarine, shortening, etc.
- Fast and processed food: hamburgers, pizzas, nuggets, etc.
- Sauces and dressings: mayonnaise, ketchup, mustard, etc.
- Salt and spices: sodium, glutamate, etc.
Mesomorph Nutrition Plan
General Tips for Following a Balanced Diet for Mesomorphs
To follow a balanced diet for mesomorphs, it is recommended to follow the following general tips:
- Calculate the calories needed based on your goal, physical activity level, and body type. You can use an online calorie calculator or consult with a nutritionist. Spread calories over 4 or 5 meals a day, spaced every 3 to 4 hours, to keep your metabolism active and prevent hunger and binge eating.
- Adjust the macronutrient ratio according to the goal and level of physical activity. You can use an online macronutrient calculator or consult with a nutritionist.
- Choose quality foods that provide a good quantity and quality of macronutrients, are rich in micronutrients and have a high nutritional value.
- Avoid or limit the consumption of low-quality foods that provide a low quantity and quality of macronutrients, are poor in micronutrients and have low nutritional value.
- Drink at least 2 litres of water a day to maintain good hydration, promote the elimination of toxins and improve the functioning of the body.
- Adapt your diet to your workout, schedule and personal preferences. It is recommended to consume carbohydrates before and after training, for energy and to recover muscle glycogen. It is also recommended to consume protein after training, to promote protein synthesis and muscle repair. Fats can be consumed at meals further away from training, to avoid interfering with digestion and absorption of the other macronutrients.
- Vary your diet and try new foods to avoid boredom, monotony and nutritional deficiencies. The food pyramid or healthy plate can be used as a guide to create balanced and varied menus.
Sample Diet Menu for Mesomorph Body Type
Below is an example of a diet menu for the mesomorph body type, which meets the recommendations above. It is an indicative menu, which can be adapted according to the needs, tastes and allergies or intolerances of each person.
- Breakfast: egg white omelette with fresh cheese and tomato, wholemeal bread with olive oil, a piece of fruit and a glass of skimmed or semi-skimmed milk.
- Mid-morning: a handful of nuts and a low-fat or semi-skimmed yoghurt.
- Lunch: lettuce, tomato, carrot, tuna and olive salad, brown rice with chicken and vegetables, a piece of fruit and a glass of water.
- Snack: A protein powder shake with skimmed or semi-skimmed milk and a banana.
- Dinner: baked salmon with potato and broccoli, a piece of fruit and a glass of water.
Mesomorphs are people with an athletic build, who have a higher proportion of muscle mass and a lower proportion of body fat than average. They have a fast metabolism, favorable genetics for muscle development, and good hormonal balance. However, this does not mean that they can neglect their diet and training, as they can also lose their physical shape if they do not follow healthy habits.
The diet for mesomorphs should be balanced, varied and rich in quality foods, which provide a good quantity and quality of macronutrients, which are rich in micronutrients and have a high nutritional value. The ratio of macronutrients should be adjusted according to the goal and level of physical activity, but a balanced ratio of carbohydrates, proteins, and fats is usually recommended. Foods to avoid are those that provide a low quantity and quality of macronutrients, are poor in micronutrients, and have low nutritional value.
If you are a mesomorph and want to improve your performance, your health and your aesthetics, we encourage you to follow a diet suitable for your body type, which allows you to enhance your qualities and avoid risks. We also recommend that you consult with a nutritionist or a personal trainer, who can advise you and design a personalized nutrition and training plan adapted to your needs and goals.
We hope you found this article helpful and that you learned more about the mesomorph diet. If you liked it, share it with your friends and family, and leave us a comment with your opinion or your doubts. Thanks for reading!