human performance and nutrition consulting

QUESTION
So how do the rules change based on body type or goal set?

ANSWER
Here's a quick index showing how you can individualize based on your goal set or body type.

Carb Tolerance: Excellent
Typical Goal: Gain Muscle
Typical Body Type: Ectomorph
Typical Activity If An Athlete: Endurance Activity
Carb Timing Rules: Should include sugary carbs during/after each exercise session. Some starchy, whole grain, unprocessed carbs can be eaten at each other meal. Veggies and fruits (3:1 serving ratio) should be eaten at each meal.

Carb Tolerance: Moderate
Typical Goal: Body Optimization
Typical Body Type: Mesomorph
Typical Activity If An Athlete: Intermittent Sport Athlete
Carb Timing Rules: Can include sugary carbs but only during/after exercise. Starchy, whole grain, unprocessed carbs can also be eaten at breakfast and post exercise. They should be used in moderation during the rest of the day. Veggies and fruits (3:1 serving ratio) should be eaten at each meal.

Carb Tolerance: Poor
Typical Goal: Fat Loss
Typical Body Type: Endomorph
Typical Activity If An Athlete: Strength and Power Athlete
Carb Timing Rules:: All starchy and sugary carbs should be included only during/after exercise if at all. Veggies and fruits (5:1 serving ratio) should be eaten at each additional meal.

Of course, this is just a quick overview of how carb intake and timing can be customized for body type and goal set. The strategies outlined here are explained more fully in Precision Nutrition.