Body Types of Athletes: Somatotypes, Training Tips, and Nutrition

What Are Somatotypes?

Somatotyping is a system used to classify body types based on three elements:

• Endomorphy: referring to relative fatness or muscularity
• Mesomorphy: referring to relative musculoskeletal robustness
• Ectomorphy: referring to relative linearity or slenderness

By analyzing the extent of these three traits, individuals can be categorized into one of three main somatotypes:

Endomorph

Endomorphs tend to have higher levels of body fat and find it more difficult to lose fat weight. They have a rounded shape with wider hips and they gain muscle mass fairly easily. Endomorph body types are common in sports like football, powerlifting, and sumo wrestling.

Mesomorph

Mesomorphs naturally have well-defined muscles and athletic physiques. They can lose and gain weight without too much effort, and put on muscle mass quickly and easily compared to other body types. Mesomorphs excel in sports like sprinting, rugby, swimming, and bodybuilding.

Ectomorph

Ectomorphs typically have lean, linear physiques with long limbs and fast metabolisms. They struggle to gain weight and have a difficult time building muscle mass. Ectomorph body types lend themselves to endurance sports like marathon running, cycling, and cross country skiing.

Somatotype Distribution in Athletes

Studies show that elite athletes in strength and power sports like football, wrestling, and weightlifting tend to be either mesomorphs or endomorphic mesomorphs.

Sports that require moderate strength and power coupled with endurance like soccer and lacrosse tend to have athlete somatotypes averaging a balanced mesomorph type.

Ultra-endurance sports like distance running and race walking are dominated by more pure ectomorphic body types built for speed and lightness over brute strength.

Ideal Somatotype by Sport

While genetics play a key role, the ideal somatotype often aligns with the demands of the sport:

Sprinting

Mesomorphs and balanced mesomorph-ectomorphs excel at generating full-body explosion and speed over short distances.

Middle Distance Running

Middle distance runners are often more linear ectomorphic mesomorphs built for combining speed with moderate endurance.

Long Distance Running

Ectomorphs prevail in marathon running where lightness and efficiency matter more than power in covering 26+ miles.

Team Sports

Football, rugby, and hockey players typically have mesomorph-dominant somatotypes to balance strength, power, and moderate endurance.

Racquet Sports

Tennis and squash players tend to be balanced mesomorphs, with strong cores and muscular legs for quick accelerations.

Combat Sports

Fighters tend to be stocky mesomorphs or endomorphs with strength to overpower opponents with throwing or knockout punches.

Bodybuilding

Professional bodybuilders are almost exclusively extreme mesomorphs with heavy muscle mass and very low body fat percentages.

Training Tips Based on Body Type

While some sports favor certain somatotypes, athletes can optimize training and diet to perform their best within their body's limitations.

Endomorph Training Tips

Endomorphs should emphasize:

• High Intensity Interval Training (HIIT) for burning fat
• Higher volume strength training with moderate weight to build muscle
• Cardio of at least 30 minutes daily to raise metabolism

Mesomorph Training Tips

Mesomorphs should emphasize:

• Heavy compound lifts with lower rep ranges to build mass
• Power movements like Olympic lift variations
• Sprint workouts to develop power and speed

Ectomorph Training Tips

Ectomorphs should emphasize:

• High volume strength training to stimulate maximum muscle growth
• Increasing caloric intake dramatically to promote weight gain
• Prioritizing technique and injury prevention

Nutritional Needs by Body Type

Diet is key for fueling training, recovery, and optimal body composition for your somatotype and sport.

Endomorph Nutrition Tips

Endomorphs should focus on:

• Low glycemic index carbs like sweet potatoes and oatmeal
• Emphasizing protein intake up to 1 gram per pound of body weight
• Healthy fats from fish, nuts, seeds, avocados, and olive oil
• Calorie deficits to promote fat loss around workouts

Mesomorph Nutrition Tips

Mesomorphs should focus on:

• Carb cycling by training day protein needs
• Eating the majority of carbs around workouts
• Getting adequate protein for building lean mass

Ectomorph Nutrition Tips

Ectomorphs should focus on:

• Consuming calorie surpluses to promote weight gain
• Eating protein frequently throughout the day
• Emphasizing post-workout carb intake
• Healthy high calorie ingredients like nuts, whole grains and red meats

Takeaway on Body Types and Training

While genetics dictate somatotypes, athletes can tailor diet and training to maximize their potential. Understanding your personal body type tendencies provides a framework for fueling performance, accelerating muscle gain, and controlling body fat for excelling in your sport.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.