Nutrition for an ectomorph to gain muscle mass: list of products, menu for every day

The effectiveness of weight gain depends on the athlete's body type. The hardest thing is for ectomorphs - people who are genetically predisposed to thinness. They have a thin skeleton and minimal subcutaneous fat.

Weight gain occurs slowly due to accelerated metabolic processes. At first glance, increased nutrition will solve the problem, but many people end up consuming calories uncontrollably. Such behavior can only worsen the athlete’s well-being and lead to gastrointestinal diseases.

Gaining muscle mass for an ectomorph: basic rules

Ectomorphs should adhere to certain rules both in eating and in training. In this case, the mass will be gained faster, and the athlete will observe the development of muscles, not fat deposits.

The main nutritional rules for an ectomorph:

• the number of calories consumed is higher than those expended;
• increasing the number of meals - at least 6-8 times a day (every 2-3 hours);
• protein intake should correspond to the formula: 2 grams of protein per 1 kg of weight;
• drinking at least 3 liters of fluid per day;
• taking Omega-3-6-9 fats, which are found in fish, flaxseed and sunflower oil;
• eliminating fast carbohydrates and replacing them with slow ones (rice and oatmeal);
• consumption of complex proteins, which are found in pork, eggs, cottage cheese and milk.

Training should be constant and designed for all muscle groups. Approaches to each type of exercise are no more than 6-10, and the break between them is at least a minute.

Be sure to read: Training program for gaining muscle mass for men: types, technique

Who are ectomorphs?

There are three types of human build: ectomorphic, endomorphic and mesomorphic. Ectomorphs are the skinniest of all. They are often distinguished by modest volumes, a light build and a predominance of lean muscle mass. They generally have a flat chest.

Another characteristic of ectomorphs is their inability to gain weight. In addition, they have fast metabolism. They are often called hardgainers, because such people have a very difficult time gaining muscle mass.

We have already written about the body type - ectomorph, what disadvantages and advantages they have and how to properly structure the training process.

Ectomorph diet

Nutrition for an ectomorph should not be limited to simply increasing calories. Muscle development requires a diet that emphasizes complex carbohydrates, protein, and adequate fiber.

The ectomorph regime is based on the correct ratio of the number of calories consumed and the level of physical activity. Food should be healthy and natural, but in rare cases indulgences in the form of fast food are acceptable.

Table of permitted products

To build muscle mass, an ectomorph needs to eliminate the consumption of empty calories and give preference to foods with a low glycemic index.

List of main acceptable products with calculation of BZHU per 100 g:

Calculation of calorie needs

For proper weight gain, a high-calorie diet is prepared. Calories required are calculated using the formula: 60 x athlete's weight x activity level = permissible calorie intake.

The number 60 in the formula indicates the number of calories per kg of weight that are necessary for the normal functioning of the ectomorph’s body.

Activity level calculation

To measure activity level, a person's daily activities should be studied. If most of the time he moves little (office work, no physical activity), then the activity level is 1.

If a person’s work involves high physical activity, then the coefficient is 1.5. For an office worker, calorie needs will increase on workout days.

Be sure to read: Nutrition for athletes for every day: menu, list of products, types of supplements

Diet

The diet for an ectomorph should consist of 90% natural and healthy foods, the consumption of which helps to gain muscle mass. Let's tell you more about them.

• Porridge is a source of carbohydrates. Preference should be given to rice and oatmeal. To make the porridge more high-calorie, it is recommended to cook it in milk with added sugar.
• Whole milk is an essential product in the diet of an ectomorph. It is a source of calcium, protein and vitamins.
• Chicken (turkey). Poultry meat must be present in the diet of a person struggling to lose weight. The value of chicken meat lies in the content of a large amount of protein and a small amount of saturated fat, which is very important for an ectomorph.
• Beef is valued for its elastin and collagen content. These proteins, made up of amino acids, are essential for healthy joints and ligaments.
• Fish is not only a source of protein, but also of unsaturated fats. Omega-3 fatty acids provide energy for workouts, remove bad cholesterol from the body, and have a beneficial effect on the body as a whole.
• Potato. Contains glycogen - a complex carbohydrate based on glucose. It will provide a supply of energy in the body, which is extremely necessary during training. Deliciously prepared potato dishes will diversify your diet and help build muscle mass.
• Eggs are a source of protein and fat contained in the yolk. Such fats are healthy and essential in the diet of an ectomorph.
• Nuts, almonds and peanuts also fit perfectly into a weight-gaining nutrition program. They contain a lot of vitamins and healthy unsaturated fats. Nuts are perfect as a snack or complement any meal. Almonds are rich in iron and calcium, and peanut butter as part of breakfast will give you a boost of energy for the whole day.
• Bitter chocolate. A delicious and high-calorie dessert that will reduce cravings for unhealthy sweets and lift your spirits.
• Wholemeal bread with bran contains complex carbohydrates and is very useful for ectomorphs. Sandwiches with butter and cheese made from this bread are an excellent option for breakfast.
• Dried fruits are a healthy and higher calorie alternative to fresh fruits. Contains many vitamins, microelements and amino acids.
• Cheese. All types of cheese are rich in proteins and fats. It can be consumed as a separate product or as an additive to potatoes, pasta, meat and fish.
• Vegetable oil is a high-calorie product that is recommended to be consumed in dishes that are not heat-treated. For example, when dressing salads, you should give preference to unrefined oil. This oil is not suitable for frying, because when it is used during heat treatment, harmful substances are formed - carcinogens. It is recommended to fry food in refined oil, which reduces the formation of carcinogens to a minimum.

The consumption of some foods should be minimized or eliminated altogether.

• Sugar. You cannot completely eliminate sugar from your diet, but it is necessary to reduce its consumption. Excessive consumption may lead to the development of diabetes.
• Alcoholic drinks have a detrimental effect on the entire body and, as a result, on the growth of muscle mass.
• Sausage, as well as store-bought semi-finished meat products, contain many preservatives, dyes and other additives. They not only have a detrimental effect on health, but also slow down protein synthesis in the body. For this reason, muscle growth is inhibited.
• Skim cheese. Since fat is needed to build muscle mass, low-fat cottage cheese will not help achieve the desired results.
• Fast food. Despite the high calorie content of hamburgers, cheeseburgers, hot dogs and other unhealthy delicacies, ectomorphs should exclude them from their diet. Fast food meals promote the formation of fat, not muscle mass.

Diet for an ectomorph: proteins, fats and carbohydrates

The diet of an ectomorph is dominated by carbohydrates - at least 5-9 grams per kilogram of weight. It is necessary to increase the amount of carbohydrates gradually, one gram per kilogram of weight every two weeks. Fast carbohydrates - bakery and confectionery products - are excluded.

Proteins should be consumed in quantities of at least 2 grams per kilogram of weight. The daily norm is distributed over 3-4 meals. Preference should be given to low-fat products.

Fats occupy the last position in the diet, but they cannot be excluded. An ectomorph should take no more than 1 gram of fat per kilogram of weight. It is necessary to exclude the consumption of saturated fats.

Advice from nutritionists

To properly gain weight, an ectomorph should follow the advice of nutritionists:

• Calorie content. A person should consume the same amount of calories every day. A difference of 100-200 g up/down is acceptable.
• Eating fast food. The consumption of unhealthy, heavy foods is minimized. For an ectomorph, a rare intake of fast food is acceptable.
• Drinking regime. You need to drink more water. The daily norm can be calculated as follows: 1 liter of water per 30 kg of body weight.
• Overeating. After 2.5-3 hours a person should feel at least a little hungry. You need to eat food in small portions.
• Fasting days. They help normalize the functioning of the gastrointestinal tract, so such days will be useful for ectomorphs. Unloading is done once a week.

If an ectomorph does not know how to gain muscle mass, then first of all he needs to pay attention to his diet. 80% of the figure depends on it. By adjusting your diet, you will be able to achieve positive results and gain the desired weight.

Ectomorph nutrition for gaining muscle mass: menu for every day

The menu is compiled in accordance with the permissible calorie intake and training time.

Breakfast:

• 3 boiled eggs or three-white omelette, a glass of low-fat yogurt, 2 pieces of toast;
• 100 g oatmeal with water or skim milk, banana or peach;
• 100 g of any cereal cooked in water, a slice of cheese, tea.

Eating porridge saturates the body with slow carbohydrates, and in combination with fruits allows you to produce enough energy.

Lunch:

• any cereals, cooked chicken fillet and vegetable salad;
• baked potatoes, low-fat meat, vegetables.
• turkey, pasta, vegetable salad with butter.

Protein and fiber must be emphasized to meet the needs of developing muscle tissue.

Dinner:

• cereals, white or red fish, vegetable salad;
• beef or veal, pasta, avocado salad.

It is necessary to replenish the supply of slow carbohydrates with the help of cereals, and fish contains the necessary Omega-3 acids.

Snack:

• apples;
• bananas;
• nuts.

Between meals, fruits, berries and nuts are welcome. This will prevent you from feeling hungry.

First dinner:

• baked potatoes, low-fat beef and vegetables;
• pasta and chicken breast with vegetable salad;
• fish and boiled rice with mixed vegetables or salad.

Since it is the first meal after training, dinner is high in calories and also rich in dietary fat.

Second dinner:

We recommend no more than 170 grams of baked or boiled fish, chicken or turkey meat. Vegetables and lettuce can be consumed in any quantity.

Before going to bed, you can eat 150 grams of cottage cheese or casein.

Be sure to read: Nutrition for gaining muscle mass for girls: menu, list of products, sports supplements

Sports nutrition for ectomorph

Enhanced nutrition may not always help you gain weight, especially if a person is excessively thin.

In this case, sports nutrition helps:

• Protein helps increase appetite and replenishes daily protein intake. Its effectiveness is greater if you take protein after strength training.
• BCAA and amino acids give muscles definition. The body improves insulin production, increases protein synthesis and muscle tissue regeneration after exercise. The permissible dosage of BCAA is 40-50 grams per day.
• Vitamin complexes . Strength training is exercise that requires a lot of vitamins and microelements. If their deficiency occurs, immunity decreases and weakness appears. Multivitamin and mineral complexes will help avoid this.
• Creatine is taken exclusively for gaining muscle mass. Endurance increases due to the accumulation of adenosine triphosphate.