People differ from each other regarding body types. Some of them are ectomorphs, some are mesomorphs, some endomorphs with other body types that come in between these three: ecto-meso, meso-endo and endo-ecto. They all have strengths and weaknesses of main body types:
- ectomorphs have fast metabolism, have problems gaining muscles and fats, bad muscle memory
- mesomorphs have medium fast metabolism, gain muscles easily, moderate muscle memory
- endomorphs have slow metabolism, gain both fat and muscles easily with best muscle memory
No matter what your body type is, eat more often, smaller sized meals, with no junk food. There are few rules that you have to keep in mind:
- if endomorph and want to lose weight, go low on calories - diet for life
- if ectomorph and want to gain weight, go for muscle gain and eat cleanly. Being ectomorph gives you opportunity to eat junk food from time to time, but don't overdo it - with decades, even ectomorph's metabolism slows down
- if mesomorph eat cleanly and don't bother about calories
To organize your nutrition with little time to spare you must always plan ahead. Don't find yourself in situation that you are hungry and have nothing proper to eat - if that happen, eat whatever you can find - even some fast food - just be sure to stay away as much as possible from fast carbs and bad fats. It is better to eat something then starve the body.
When going to shopping, don't go hungry. And when you shop for groceries, buy according to your nutrition plan few days ahead. Don't buy sweets or anything similar - if you buy it, you will eat it sooner or later.
When cooking, always prepare enough food for few meals. Prepared meat, for example, can be kept in the fridge for tomorrow. Also, choose recipes that don't require hours to make - there are plenty of taste and healthy recipes that require maybe 10 - 15 minutes of active time in the kitchen. Choose kitchen appliances for cooking that have timers. Practically all steam cookers have timers and they can prepare any frozen vegetable, lean cuts of meat, fish or eggs in less than 30 minutes - with maybe minute or two needed to put all that food in steamer and maybe minute or two needed to clean everything after cooking.
If you are on the run, than consider buying Meal Replacement Powders (MRPs). They are protein powder blends with high content of protein and some carbs, fats and fibers. Their content varies, so please read the labels. Good thing is that most of the supplement companies also produce sample packs, so before buying larger containers, try the samples first.
Protein and meal replacement bars are most expensive options on the run, but they are ready made meals providing body with needed nutrients. Price and quality of protein bars vary, again, please read labels. They are even more convenient than MRPs, because all you need is to open the wrapper and eat your bar. Since nutrient needs do vary from person to person, choose your bars according to your needs.
If you are vegan, there are MRPs just for vegans. These MRPs are more expensive than regular MRPs, but they are very good for increasing protein intake in vegan nutrition. Also if you are intolerant to lactose, shell fish, crabs and similar, there are MRPs that are strictly made with no such ingredients.
Obviously there are many ways to organize proper nutrition for the people on the run. What you need is some free time and plenty of motivation to do it day after day. Let the mirror and weight scale show you if you are doing things well...
About The Author
Patrick Mayer is strength coach and sport nutritionist specialized in training and nutrition of both beginners and advanced trainees. For staying fit and healthy, he highly recommends physical activity and proper nutrition.
Patrick Mayer is one of the leading authors on http://www.staying-fit.net/.
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