LESSON #3.2a

Nutrition for 
“I types”

In this video you will learn about how this course will work and how to follow it to maximise your results from this course

Nutrition for “I types”

I types (ectomorphs) are thin, with smaller bone structures and thinner limbs. Think of a typical endurance athlete. And they have a few key features that affect their response to food.

Their engine speed is set to “high revving”. They tend to be thyroid- and sympathetic nervous system-dominant with either a higher output or higher sensitivity to catecholamines like epinephrine and norepinephrine. They typically have a fast metabolic rate.

They’re high-energy. They’re often fidgeters and pacers. They tend to burn off excess calories with near-constant movement throughout the day.

• They tolerate carbs well. These are the rare folks who can seem to eat cookies with impunity.

I types therefore generally do best with more carbohydrates in the diet, along with a moderate protein and lower fat intake. So that’s what we recommend: more healthy carbs and less fat with a moderate amount of protein.
A nutrient distribution for this body type might be around 55% carbs, 30% protein, and 15% fat. (But don’t drive yourself crazy with the math. Just think “higher carbs and lower fat.”)

Here’s what that might look like using our portion control guide.

I type women begin by eating:

  • 1

    1 palm of protein dense foods with each meal (2 for men);

  • 2

    1 fist of vegetables with each meal (2 for men);

  • 3

    1 cupped handfuls of carb dense foods with each meal (2 for men);

  • 4

    0.5 thumb of fat dense foods with each meal (1 for men).

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