Pre and Post Workout Nutrition for Specific Body Types

Pre and Post workout nutrition play a key role in one’s recovery and results when they begin a training regimen.  It is important to get a balance of carbohydrates, proteins, and fats throughout your day in order to maintain a healthy body composition.  Based off of one’s body type, there can be a benefit from getting a specific amount of each pre and post workout, plus adding in proper supplementation during their workout.

The three different body types include the following:

Ectomorph - smaller frame, tends to be leaner, usually trying to gain muscle

Mesomorph - athletic build, medium-sized frame, usually trying to optimize physique or sports performance

Endomorph - larger frame, tends to have a slower metabolism, usually trying to lose fat or support strength

Below are three images to describe the portions sizes and timing of one’s pre and post workout meal.  You can see that all three body types can benefit from a source of protein and vegetables, but the main differences take place in the amount of dense carbohydrates and healthy fats one has.  


An ectomorph can benefit from more carbohydrates and less fat; a mesomorph can benefit from a balance of both carbohydrates and fats; an endomorph can benefit from less carbohydrates and more healthier fats.

Proper supplementation during exercise can also aid in bettering one’s results and recovery.  The two that we highlight are BCAAs (Branched Chain Amino Acids) and a Protein + Carbohydrate Drink (P+C Drink) during your workout.  BCAA’s help fuel and maintain your lean muscle. A P+C Drink is typically has a 1:2 or 1:3 ratio of protein to carbohydrates.

The amounts of each can vary depending on your training and body composition goals, which are highlighted in the diagrams above.  

As you are preparing for your next workout, take all the following into account.  Your body will thank you on the recovery end, and your results will increase at a better rate!

Written by: Megan Osysko

What are you drinking before and during your workout?

A lot of our clients often ask about post-workout nutrition, but not many worry about what they are consuming pre- and intra-workout. What you drink before and during your workout can have just as much of an effect (or even more) than what you have after. Lately we have found our members, especially those who workout early in the morning, have been struggling to find things to help power their workout. Below ere are some of their choices lately. (SEE AVOID THIS PHOTO)

Most of the items pictured have caffeine and carbs, both of which are helpful, but lack other key ingredients and fail to deliver the benefits you can get from a good supplement routine.  Without digging too deep into the science here are our recommendations for pre-workout and intra-workout supplements.

Pre-Workout Blend

Can be found already packaged as a “pre-workout” blend usually containing caffeine or can be a mix of the items below mixed together.

  • Creatine 5 grams

Increases physical performance in high intensity exercises done in less than 60 seconds and can aid lean-muscle gain.

  • Beta-Alanine 2-5 grams

Increases physical performance in the 60–240-second range and can aid lean-muscle gain.

  • Caffeine100-250 mg

Stimulant that can be used to improve endurance and provide mental stimulation. Can be found in coffeeenergy drinkstea or pill form.



  • BCAAs 10-20 grams

Promotes recovery, minimizes muscle breakdown and can enhance strength endurance/decrease fatigue. Look for an established ratio (2:1:1) of leucine, isoleucine and valine.

  • Carbs 15-30 grams

Can reduce mental fatigue and muscle breakdown along with providing energy for long, intense workouts. Look for brands using Branched Chain Cyclic/Cluster Dextrin like Gaspari Glycofuse.

Written By: Kris Petersen