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Figuring out the kind of balanced lifestyle that works for you is key, but doing your research is essential.

Should you drink a protein shake? Should you workout on an empty stomach? Do you need pre-workout supplements?

These are a few of the most common questions I get asked daily. Timing your meals with workouts can be tricky and may take a little trial and error.

There is definitely scientific evidence to support many theories, but most of the evidence is either done on rats or on a select group of people that don't fit the same bill as you and I.

First of all, in terms of workouts, it depends on the type, duration, time of day, body type, life demands, gender, genetics, willpower and current fitness level.

This is why some people are successful on one plan and others bomb it and the successful ones may have trialed multiple plans before getting it right. They may also be successful on the surface or for a short term but be doing serious damage long term.

So let's talk about body type first. Have you heard of the terms ectomorph, mesomorph and endomorph? This is a good way to classify someone's build.

An ectomorph is typically tall, but can be any height with slender features (does not mean they are skinny, but that they have a slimmer bone structure) and typically have a fast metabolism depending on age and fitness level. This body type typically benefits from four to six small meals/snacks per day, about two or less handfuls of food every few hours. Call them the grazer. Each time they eat, they should have a good balance of lean protein, plant based fat, whole unprocessed carbs (30 per cent protein, 30 per cent fat and 40 per cent carbs). These are the macronutrients that I refer to throughout the article.

If they are very active (i.e., gym everyday plus athletics or highly physical job four to six days a week) they may need to look at getting more carbs post workout or post major workload (30 per cent p, 20 per cent f and 50 per cent c). If their workouts are longer than 60 minutes, they may require nutrition during the workout, depending on intensity or how many hours it's been since their last meal/snack. Their metabolism is at its highest point workout and they need the vitamins and minerals to help metabolism and digestion happen properly in order to replenish and repair the body. This body type can get in one big workout in the day and then live an active lifestyle or they may benefit from shorter bouts of exercise throughout the day.

For a mesomorph, the principles are slightly different. A mesomorph is typically short to medium height with a more curvy build. They build muscle and burn fat easily but they also increase body fat easily if they are not careful (i.e., large portions or overeat processed foods). They typically benefit best from one intense workout per day (five to six days per week) and then one or two more active sessions in the day (i.e., going for walk, bike ride, swim, etc.) to keep they metabolism fired up. If this is the case, then they usually benefit most from three meals in the day, post workout or activity, plus two to three small snacks depending on length of time between meals (more than four hours). Call them the traditional.

They could have two to three handfuls of food post intense workout and then two or less handfuls for the other two meals. A snack would typically be a handful or less. Post workout meals should be about 25 per cent p, 20 per cent f and 55 per cent c. All other meals and snacks should have about 30 per cent p, 20 to 25 per cent f, 45 to 50 per cent c. A day might be this: morning walk or light jog for 30 to 60 minutes at 6:30 a.m., breakfast at 8 a.m., small snack at 10:30 a.m., or 11 a.m., intense workout at 12 p.m. or 1 p.m., bigger lunch at 1:30/2 p.m., walk/ active living/sports at 4 p.m. or 5 p.m., dinner at 6 p.m., small snack at 7:30 p.m. or 8 p.m.

If mesomorphs time their meals right with workouts, they don't typically need to have anything during a workout unless it is mostly high intensity and lasting longer than 90 to 120 minutes (i.e., running a half to full marathon). Post-workout nutrition is really crucial for them and they should consume something within a half hour after a workout.

An endomorph might be the most misunderstood. Many people assume if someone is carrying excess body fat that they are an endomorph. Endomorphs are typically medium to tall in height and they have a larger bone structure. Some ways you can tell the difference between the three body types is their face and hands. Even if they carry excess body fat, they may have long delicate fingers and their facial features may be smaller or closer together, indicating an ectomorph or mesomorph with excess body fat. That being said, endomorphs can easily add more body fat if they are not careful with timing of meals and focusing on healthy foods.

Endomorphs benefit from a longer, moderate to intense workout (six to nine/10 RPE or rate of perceived exertion) for 45 to 90 minutes. They will have the most success if they have a physically active job or may even benefit from two 45 to 60 minute workouts and active living six days a week. This might mean attending a group exercise class and playing a sport or another class in the day. If you are short on time, consider that early morning workout to get it out of the way.

Endomorphs can eat similarly to a mesomorph, especially if they are active. If they have sedentary day seated at a desk, they will benefit more from two meals (each two to two and a half handfuls) in the day and two to three small snacks. A day for them might look like this: morning workout at 6 a.m., breakfast at 7:30 a.m., snack at 10 a.m. or 11 a.m., snack at 2 p.m., dinner at 5 p.m. or 6 p.m., sport or fitness class at 7 p.m., small snack at 8 p.m. to 8:30 p.m. They may have some nutrients during a long workout of 90 to 120 minutes.

If you follow the handful principle for portions, it usually fares better than counting calories. Your stomach knows when it's full, not how many calories you've had. Women typically need less food than men but as you get to about 30 to 35 years old, it's about the same, relative to your body size and type. For example, Serena Williams the tennis player and LeBron James (basketball) are both endomorphs but each will eat their handfuls of food reflective to the size of their hands which is relative to their body size. However, LeBron might eat similar to Serena if he was not as active as he is. They are only a few years apart in age so their needs are similar, besides they are both highly active. If Serena is postpartum then her needs are different and when they are in off-season or retire and change their lifestyles/ workouts then their needs are different.

Research is showing more and more that there is no one way of healthy eating. What works for one person may not work for another because you live totally different lifestyles. I'm neither for nor against popular diet or lifestyles like Keto, Vegan, Vegetarian, Whole 30, Paleo, etc. I'm a big believer in eating little to no processed foods and drinking mostly water or herbal tea throughout the day. This may be overwhelming and seem complicated and that's because it is. Let a professional help you if you're struggling in any way or not getting the results you want.

Karen Nixon-Carroll is the Program Manager at Fanshawe's Fitness Centre.