Features of ectomorph nutrition during weight training

American scientist at Harvard University William Sheldon in 1974 identified three body types for men and women:

• Endomorphs are people of small stature with broad bones and a predisposition to be overweight, often fatty tissue predominates over muscles;
• Mesomorphs are distinguished by well-developed muscles, broad shoulders and chest, but a relatively narrow waist;
• Ectomorphs are tall, thin, with weak muscles and a small layer of adipose tissue.

This system has gained great popularity among bodybuilders, as it helps to create an effective individual nutrition and training program depending on the constitution of the body. For example, gaining muscle mass for an ectomorph is a difficult task that requires diligence and time due to rapid muscle fatigue and accelerated metabolism. The most important step on the path to a muscular body is a balanced, high-calorie diet.

Sports nutrition for ectomorph

Thin people find it difficult to build muscle, as they require an increased amount of calories and proteins to do so.
Here sports nutrition, which has a great effect on muscle mass, can come to their aid. We recommend reading about how to choose high-quality sports nutrition.

Creatine

It is a necessary supplement for sports activities that require weight gain. This component helps accumulate ATP molecules in muscle fibers, which makes it possible to perform greater physical activity - perform more repetitions of exercises, use more weight and load on machines.

The most common type of creatine is monohydrate. It can be purchased at any specialized store that sells nutrition for athletes at a very reasonable price.

This element has a positive effect on increasing muscle mass and increasing endurance. It is recommended to consume approximately 5 g of creatine during the day, but it is better to divide this amount into several doses.

Gainer

These are special mixtures containing proteins and carbohydrates. The bulk of gainers contains whey protein and simple carbohydrates. It is not economically profitable to buy them, but you can prepare them at home from the appropriate ingredients.

There is a type of gainer that contains complex carbohydrates, namely amylopectin. This element refers to fast carbohydrates that do not cause a surge in insulin, that is, they do not lead to fat accumulation, but only contribute to the production of quick energy.

This gainer is perfect for ectomorphs. This product should be consumed before or after training sessions. During sports activities, the consumption of amylopectin is acceptable to replenish energy and enhance pumping.

Find out what a gainer is and why it is taken, as well as how to prepare it at home.

Protein

To pump up muscles, simple food is not enough to supply the required amount of protein. In this case, an indispensable supplement in the diet is protein, which is contained in nutrition specially produced for athletes.

For ectomorphs, such nutrition is simply necessary to achieve the required weight. High-quality protein is needed when playing sports in increased quantities and is an important component of any athlete’s diet.

Whey protein promotes good and rapid weight gain. For a lean build, nutritious proteins such as egg, beef and casein are also suitable. For beginners, it is best to start with whey protein or combinations with it.

It is especially important to take whey protein after training and between meals. It's best to take casein just before bed.

Important! When purchasing proteins and gainers, you should pay attention to the composition of the product. If you are lactose intolerant, you should avoid purchasing milk-based products that contain whey, whole milk proteins or casein.

Video: how to choose protein

Video: how to choose protein

BCAAs

When playing sports, experts recommend taking BCAA - leucine, isoleucine, valine. The concentration of these amino acids in muscle fibers is highest.

Taking BCAA supplements has a positive effect on people who lead an active lifestyle and play sports:

• increases the ability to synthesize protein;
• helps reduce catabolic phenomena in the body;
• burns fat deposits;
• helps the recovery process after physical activity;
• promotes insulin production.

It will be useful for you to learn more about BCAA sports nutrition.

BCAAs are recommended to be taken in the morning before breakfast, before and after training, and also during physical activity. The daily intake of such a drug should be at least 30 g.

The consumption rate of 5–10 grams recommended in the instructions for use of BCAAs for an ectomorph will not give a noticeable result. It is advisable to take BCAA with another amino acid - glutamine. It is especially necessary when taking vitamins and minerals.

How many calories does an ectomorph need daily?

An individual daily requirement is calculated for each type. Ectomorphs need more calories than mesomorphs. Proper nutrition for weight gain for a man should be comprehensive, the program is drawn up clearly according to plan.

Calculation of calories for weight gain for an ectomorph

To start the proper functioning of the body, you need to create a special menu for weight gain. For ectomorphs, daily caloric intake increases. The diet for weight gain is based on foods with a natural composition, rather than flour, sweet and unhealthy foods. Products with high nutritional value make up 85% of the diet. In the remaining 15%, you can include unhealthy favorite foods to gain weight and not lose weight.

Calculation of calories for weight gain

The daily calorie intake is calculated using the formula: number of calories x body weight x daily activity = required caloric intake.

How many calories does an ectomorph need according to the scheme? For this type, 60 calories is the optimal level. For mesomorphs - 50, endomorphs - 45.

How to calculate activity? To do this, you need to understand what category of people a person belongs to. For example, if he moves little and sits more at the computer/steering wheel, then the number 1 is assigned, if he engages in sports or heavy physical labor every day, then 1.5. The higher the activity during the day, the more the body needs useful elements for recovery.

Note! A person’s age is also taken into account: older people not only have a slower metabolism, but it is also much more difficult for them to gain muscle mass, so they need regular strength training with a gradual increase in weights.

For proper weight gain, an ectomorph's diet should contain a lot of carbohydrates, 1 gram = 4.1 kcal. For muscles to grow, you need 7-8 grams of carbohydrates per 1 kg of live weight.

Diet

Protein calculation: 1 gram = 4.1 kcal. There are 2 grams of protein per kg for an ectomorph.

Fats in the menu are kept to a minimum, 1 gram = 9 calories. It is calculated as follows: 1 gram per 1 kg. This is quite enough for the normal functioning of the body.

Recovery after training

On rest days between visits to the gym, it is necessary to limit physical activity. It is not recommended to run, play football, and so on. Otherwise, energy will be burned rather than accumulated.

To fully recover, you need to sleep at least 8 hours. People who like to take a nap during the day should definitely sleep for 40-50 minutes, but no more.

You need to eat at least five to six times a day. Portions should be small. Feelings of hunger should not be allowed to arise. Otherwise, the body will switch to a mode of burning muscle tissue in order to obtain the necessary substances. The fat layer is always broken down first. It is negligible or completely absent in the ectomorph. Consequently, muscle cells immediately begin to split.

You need to have as much breakfast as possible. This is the first and most important part of the diet for the day. It is recommended to eat porridge for breakfast. It can be anything. The main thing is to like it and bring pleasure. It can be varied with boiled meat.

Sports nutrition for ectomorph

It is often difficult to meet the daily requirement of proteins, fats and carbohydrates with natural food alone. Then sports nutrition for an ectomorph comes to the rescue. Let's look at the main products.

Protein

High-quality protein is the basis of any diet. With the help of protein, it is much easier to reach your daily protein requirement. It is especially important to take it after training, between meals and before bed (we are talking about casein). During the period of gaining muscle mass, there is no point in spending money on an expensive isolate or hydrolyzate; whey protein is quite enough. Choose products from any Western brand whose pricing policy suits you.

Gainer

Gainers, also known as protein-carbohydrate mixtures, are the most controversial sports nutrition product. Some consider them a pointless product, and some do not see their progress without it. The truth, as usual, is somewhere in the middle.

Most gainers on the market consist of two main components: whey protein and simple carbohydrates (sugar, maltodextrin, dextrose, etc.). It’s really not entirely reasonable to buy this; the same mixture can be made at home without spending extra money.

But there are other gainers that contain complex carbohydrates, and cheap and useless components, like sugar, are replaced with expensive amylopectin. Amylopectin is a fast carbohydrate that does not cause a spike in insulin, which does not lead to fat accumulation, only fast energy. This product is ideal for ectomorphs to use before or after training. Amylopectin is also great for use during training - it constantly provides energy and enhances pumping.

BCAA and amino acids

Any athletes will benefit from taking BCAA (leucine, isoleucine, valine). These are the three amino acids whose concentration is highest in muscle cells. Here is a short list of their beneficial properties:

1. increased protein synthesis;
2. reduction of catabolic processes in the body;
3. improving the breakdown of adipose tissue;
4. acceleration of recovery after training;
5. stimulation of insulin production.

The optimal time to take BCAA or complex amino acids: immediately after waking up, before, during, after training and before bed. However, the daily dosage of amino acids should be quite large, at least 30 grams. The ectomorph will not feel anything from the dosage of 5-10 grams stated on the packaging by the manufacturer. It is advisable to use BCAA together with another amino acid – glutamine. Glutamine is necessary for the body to maintain immunity.

Pre-workout supplements

This sports nutrition for gaining muscle mass will be extremely useful for an ectomorph. Thanks to taking this supplement, the mental attitude towards training improves, blood flow to working muscles increases, and more energy is consumed.

Many pre-workout complexes contain various stimulants (DMAA, DMHA, ephedrine, etc.). For ectomorphs, their use is undesirable, as they will “force” you to work up a sweat in the gym and spend too many calories. This will make it difficult to gain muscle mass. In addition, to get the full effect, you should consume them on an empty stomach. There is too long a break between meals (about 4 hours). This is undesirable for an ectomorph. Therefore, it is better to opt for complexes with a small amount of stimulants (100 mg of caffeine will be more than enough) and working components for pumping such as arginine, agmatine or yohimbine.

Vitamin-mineral complex

Exercising in the gym leads to a large waste of vitamins and minerals. This leads to a weakening of the body's immune system. For this reason, every athlete gets colds quite often. For preventive purposes, it is recommended to use a vitamin-mineral complex year-round, so you will be confident in your health.

Creatine

Creatine is rightfully considered one of the most effective supplements. It promotes the accumulation of ATP molecules in the muscles, which allows you to perform more repetitions and lift more weight. The most common form is creatine monohydrate, which can be purchased at any sports nutrition store at an affordable price. Numerous studies show that creatine actually helps increase muscle mass and strength. When starting to take creatine, many people recommend doing a “loading” phase, but recent research disproves this myth. It is enough to consume about 5 grams per day, and it is better to break this amount into several small doses.

Main conclusions

Despite the peculiarities of physiology, it is quite possible for an ectomorph to gain muscle mass.

1. When compiling a diet, the main attention is paid to the ratio of dietary fat, calorie content and drinking regimen.
2. The main percentage of the menu is occupied by complex carbohydrates.
3. Of the foods allowed for consumption, emphasis should be placed on cereals, potatoes, seafood, meat, nuts and dried fruits.
4. Prohibited consumption: alcohol, sugar (in large quantities), sausages.
5. The best sports supplements for ectomorphs are weight gainers and creatine.

Nutrition is an important factor in the process of gaining weight. A properly selected diet can not only accelerate muscle growth, but also help consolidate the results.

Share your comments and your own experiences related to the process of building muscle and maintaining an appropriate diet.

Recommendations for diet and menu planning

1. Focus on total calories. It's okay if sometimes there is a slight imbalance in nutrients, but the total calorie content should always be approximately the same.
2. Keep your fast food consumption to a minimum. For ectomorphs, it is quite acceptable to regularly consume your favorite “junk” food in small quantities. However, it is better to find a healthier alternative to this. Burgers, pizza and baked goods can be made at home using healthy ingredients.
3. Drink more water. This is necessary for normal hydration and maintaining water-salt balance. A person needs to consume at least 1 liter of water per 30 kg of body weight.
4. Don't overeat. You should feel slightly hungry every 2-3 hours, then you can easily eat the required amount of food. If you eat your fill every time, you won’t be able to fit in 6-8 meals.
5. Do fasting days. This will improve the functioning of the entire gastrointestinal tract. Try fasting once every two weeks, consuming only water or kefir, and see the results.

Principles of nutrition

Now you know what this body type is and can determine if you fall into this category. Now let's move on to the next section of the article, which covers the principles of the diet and look at nutrition for an ectomorph to gain muscle mass, and what the daily menu should look like.

Consume excess calories

There is no need to explain that to build muscle and gain weight, ectomorphs will need more calories than they are used to consuming. Contrary to popular belief, ectomorphs, like those who want to lose weight, need to track their calorie levels. How to do this?

Start by calculating the total number of calories you consume daily. You can use the table of calorie content of foods. Knowing your approximate level of calorie consumption, you need to calculate your daily consumption using a calorie calculator. If your calorie intake and calorie expenditure are the same, you are unlikely to gain weight.

Focus on high-calorie foods

Based on the previous principle, skinny guys should eat enough food throughout the day

Taking this into account, a diet for an ectomorph for weight should also take into account the calorie content of the foods consumed. Let me explain

As an ectomorph, you need to avoid any low-calorie foods, because then you will have to consume them in large quantities to even slightly increase the caloric intake of your diet. For example, a small bowl of oatmeal contains only 100-120 kcal, but can effectively suppress hunger and make you feel full for a long time.

Therefore, it is recommended to abandon such foods in favor of foods with high energy value, such as dried fruits, meat, fish and whey protein.

Consume more carbohydrates

To grow muscles and maintain significant muscle mass, the body needs a lot of energy, and when it is not enough, the body not only does not increase the number of muscles, but also breaks down those that already exist. That is, you can lose weight simply because you don't eat enough. Carbohydrates for hardgainers are the main macronutrient, which should make up 50% of the daily diet.

Among the available ones we can highlight:

• Buckwheat
• Oatmeal
• Rice
• Flour products
• Sweets (but if you see a strong increase in fat, remove them)
• Pasta
• Potato
• Sweet fruits
• Berries

Eat as often as possible

Honestly speaking, three meals a day is no good. Since you are on an ectomorph diet, you will have to eat at least 6-8 times a day at regular intervals. Of these, at least three meals should be full meals, and three should be in the form of small portions or snacks.

I would recommend making breakfast, lunch and dinner your main meals, and adding healthy snacks in between. This regime will not only allow you to maintain a stable level of energy throughout the day, but will also contribute to the mass-gain process, which is difficult to achieve in any other way.

Related article: A detailed nutrition plan for bodybuilders to build muscle and increase strength.

Use protein shakes

Who said protein shakes are only for elite athletes and bodybuilders? The average skinny gym goer can also benefit greatly from this product. The first and most important point is that protein shakes, especially those made with high-quality whey isolate, are one of the best ways to increase your protein intake. Moreover, they will allow ectomorphs to easily achieve their daily calorie intake. In addition to whey protein, you can add other ingredients to your shake such as oatmeal, peanut butter, fresh fruit and yogurt.

In answer to the most popular question that I get asked quite often, about the advisability of using gainers for ectomorphs to gain weight, I would recommend that you stay away from them at all costs. Yes, they are high in calories, but they contain too much sugar and artificial additives.

Relying entirely on mass gainers will harm your health in the long run.

Instead of these supplements, I advise you to pay attention to the optimal sources of complete protein: whey and casein proteins

Training program for gaining muscle mass

At one time, Charles Staley developed an effective program that involves alternating exercises in such a way that each of them serves as a warm-up for the next one. In bodybuilding, this strategy is used in the push-pull split.

For example, in classical weightlifting, the athlete first does the main exercise, and then the auxiliary ones. So you can do the snatch and clean and jerk first, and then break it down into components: deadlift, chin row, and overhead press.

• Snatch and clean and jerk: 3 sets of 3 reps
• Deadlift: 3 sets of 3-5 reps
• Chin Row: 3 sets of 5-7 reps
• Overhead press: 3 sets of 5-7 reps

This technique is very effective for building muscle mass because it allows you to perform high-volume, low-volume training on each exercise. Thus, each muscle group is worked in a large number of approaches, since the exercises overlap.

Another advantage of this technique is that each workout begins with multi-joint exercises performed at high speed. This prepares your nervous system for the subsequent strength exercises, which will be performed at a slow pace. In other words, snatching and jerking the barbell will allow you to lift more weight in your squats and deadlifts.

Below is a program that will help you increase strength and build a lot of muscle mass if you eat a high-calorie, high-protein diet.

Monday

Wednesday

How to create a nutrition program

When drawing up a nutrition program for an ectomorph, first of all it is necessary to determine the energy requirement sufficient to maintain the weight in the form in which it is at this stage. If you rely on average data, then it is determined by the formula: body weight multiplied by 50. The resulting figure must be increased by at least 1000 calories. This is the amount of calories you need to start from when thinking about your diet.

Next, you should determine what part of the diet will consist of the main food nutrients: proteins, fats and carbohydrates. You can take the ratio 30:20:50 as a basis, respectively. Knowing the daily amount of calories, it is easy to calculate how many of them will be for each nutrient. These numbers can be adjusted in the future.

To gain weight, an ectomorph's diet should also include vitamins, minerals, fiber and plenty of fluids (especially plain water). Vitamins and minerals will ensure muscle growth, fiber is the key to proper digestion, and water is the basis of metabolic processes.

Having decided on a set of products, distribute them throughout the day according to your schedule, but adhering to the above rules. It is best to draw up such a program for the next few days, for example, a week, so that it is possible to anticipate any deviations and analyze the results.

The ectomorph diet will be more effective if you combine it with proper rest and regular proper training. An ectomorph is not in danger of gaining fat. Even if any excess appears, it will be easy to get rid of it. Therefore, if 1000 kcal is not enough for you, then feel free to add 2000. And to reduce the load on the stomach, a small part of the food can be replaced with sports nutrition in the form of protein, gainer or amino acids.

Previous Proper nutritionNutrition for an endomorph Next Proper nutritionBuckwheat after training: does an athlete need it

Diet advice from experts

Margarita Kuts, nutritionist, gastroenterologist

If weight gain has slowed down even while following a special diet, the menu can be adjusted. For example, add an extra snack or dinner in the form of a protein-carbohydrate shake.

Kirill Kolyaskin, sports nutrition specialist

In his blog, Kirill gives some advice to people with a thin body type. Firstly, you need to maintain the BJU ratio and consume a sufficient amount of carbohydrates. Secondly, you should not eat your daily protein intake at once, as it will not have time to be fully absorbed by the body. Thirdly, if it is not possible to eat a given amount of food, then some of them can be replaced with sports supplements.

Gorshkova Alena Vladimirovna, nutritionist, endocrinologist

Gaining muscle mass without harming the body is a whole science. First of all, attention should be paid to complex carbohydrates, complete proteins and vegetable fats. Frequent meals will allow you to break the amount of protein and carbohydrates into several servings and make it easier for your body to absorb them.

Ectomorph Training - Six-Day Split

A time-tested technique that is perfect for naturally thin ectomorphs. The only drawback is the duration of the training, which requires you to have free time every day. It is much more convenient to start borrowing on Monday

This allows you to finish the entire training by Sunday and have a good rest, which is especially important for those people whose activities are in one way or another connected with certain loads that can interfere with the proper recovery process

The main feature of this training is isolation. Each gym visit in the program targets one single muscle group. This is ideal especially for beginners. No difficulties. You just need to go to the gym and work on the muscles that correspond to a particular day.

Regarding time, one lesson will take 40 minutes. This is another plus of the training, which fully meets one of the main requirements for training an ectomorph - no overtraining or long sessions.

Monday: chest (Pectoral exercises)

• Bench press 4x6-8
• Incline Bench Press 4x6-8
• Lying dumbbell flyes 3-4x8-10
• Dips 4 sets of 6-8 reps (use additional weights)

Thursday: biceps (Biceps exercises)

• Standing biceps curl 4x8-10
• Seated dumbbell curls for biceps 4x8-10
• Raising the barbell for biceps with a reverse grip 4x8-10

Sunday is a day off

At the same time, abdominal exercises can be done daily. This is due to the fact that the program, created specifically for ectomorphs, is not complex and exhausting. When lifting heavy weights, it is acceptable and even recommended to use cheating in order to lift the weight close to the maximum. The main thing is to make it impossible to do more repetitions than recommended.

How to determine your body type: ectomorph, mesomorph and endomorph?

Maybe in a higher spiritual sense we are all created equal, but not in a physical sense.

Some people are born with narrow shoulders and hips, small joints, a wiry, thin build, and long limbs.

Others have broad shoulders, a narrow waist and round muscles.

Or this option - a large, stocky build with wide hips, massive joints and shorter limbs.

Some people stay lean and lean no matter what they eat, others gain muscle and strength quite quickly without significant fat gain, and some people gain both muscle and fat quickly and constantly face serious difficulties when trying to get rid of excess fat. sediments.

So, these characteristic features describe 3 main body types: ectomorph, mesomorph and endomorph.

Some people have all the hallmarks of one type in its pure form, but more common is a certain predominant type with “shades” of others.

For example, the following options: predominantly a mesomorph with some ectomorphic characteristics, or an endomorph with some “traits” of a mesomorph.

So let's take a closer look at each body type and think about what we can learn from it.

Basic nutritional rules for gaining weight for an ectomorph

You should pay special attention to diet and proper nutrition. Success in gaining muscle mass, one might say, depends 99% on proper nutrition for an ectomorph.

So, the basic rules are as follows:

1. The ratio of BJU should be approximately this: 70% carbohydrates, 15% protein and 15% fat.

2. Daily calorie content should be calculated using the formula: multiply your weight by 40, and add another 200 kcal on non-training days and 500 kcal on training days. For example, a person weighing 60 kg per day should consume at least 2600 kcal (60 x 40 + 200).

3

Particular attention should be paid to the consumption of omega 3-6-9 fats. Omega-3 is found in fish and flaxseed oil, and omega-6-9 in olive and sunflower oil

4. From sources of slow carbohydrates, preference should be given to porridge: rice, oatmeal and rolled oatmeal. It is better to avoid buckwheat, because... You will get less energy from it, and its glycemic index is much lower.

5. Porridge should definitely be cooked in milk, and for every 200g of dry cereal add 4 tsp. Sahara. This way you will get much more energy. Even if you are intolerant to dairy products, you can still safely add 50 ml of milk at the very beginning of cooking, because... high temperature destroys lactose, and once the porridge is cooked, there will be no lactose in it.

6. In addition to milk, add more water to the porridge so that it turns out boiled. Thus, you will raise the glycemic index a little more, and it will also be easier for the intestines to digest it.

7. Meals should be very frequent, every 1.5-2 hours. And even better, every hour - if you are at home and have the opportunity to eat often.

8. Imagine that eating food is your job. Those. The goal is not to have fun, but to work! Yes, sometimes it will be very difficult to consume more food, but the result depends on this, because nothing is easy, everything comes with difficulty.

9. The amount of protein is standard: in the range of 1.5-2g per kilogram of weight, no more. You should not chase the amount of protein. Carbohydrates come first, and they should be consumed first.

10. For proper bowel function, you should eat more vegetables. Vegetables improve peristalsis and help better absorption of nutrients.

11. Drink more water: With a fast metabolism, the body requires increased water content, especially when gaining muscle mass. The lower the blood viscosity, the easier it is for nutrients to reach their destination. Thus, the muscles will receive a powerful stimulus to grow.

Features of creating a diet for this body type

Cell renewal in the average person's body takes about 40 days. In ectomorphs, the same process occurs 1.5 times faster. This speed requires higher energy expenditure, and as a result, gaining weight and muscle mass becomes a real problem for people of this body type. As for the advantages, it is worth mentioning that the percentage of fatty tissue in the body of an ectomorph will always be low.

There are a number of rules that can guide you when creating a nutrition plan for building muscle mass:

1. The correct ratio of BZHU. Since carbohydrates are the main source of calories, their share in the diet should not be less than 70%. Fats and proteins are present in an equal ratio: 15% to 15%.
2. Calorie content. The bulk of calories come from carbohydrates. We are talking about both fast and slow types, with different glycemic index indicators. Each of them is used at a certain time. Complex carbohydrates with low GI - a couple of hours before training, simple carbohydrates - immediately after training to quickly replenish energy reserves. The daily calorie content for an ectomorph is calculated by the formula: multiply your own weight by 40 and add 500 calories if we are talking about a training day and 200 on free days.
3. Meal frequency. Here opinions differ. The old school of bodybuilding believes that for an ectomorph it is not so much the frequency that is important, but the amount of food taken at one time. The new one states that ideally, thin people who want to gain weight should eat hourly or at 2-hour intervals. Most modern athletes are guided by the rule of frequent techniques.
4. Protein in standard dosage. Just like in the diet of mesomorphs, the amount of protein should not exceed 1.5-2 grams per kilogram. For ectomorphs, carbohydrates will always come first in terms of nutrition.
5. Unsaturated fats. This type is very beneficial for the body, especially during training, as it prevents the process of catabolism (muscle breakdown). Unsaturated fats are found in large quantities in vegetable oils, seafood, nuts, avocados, soy and tofu.
6. Vegetables. Despite their low calorie content, they should be present in the diet, as they are responsible for the normal functioning of the intestines and the rapid absorption of nutrients. In addition, like fruits, they are a source of natural vitamins.
7. Drinking regime. Drinking 2 to 3 liters of water per day will maintain a normal level of water-salt balance and prevent an increase in blood viscosity, thus, all micro and macronutrients can reach muscle tissue cells faster.
8. Refusal of fast food. Despite the low possibility of fat tissue growth in an ectomorph, fast food does not bring him any benefit. A large number of empty calories are consumed quickly and do not contribute to muscle growth.

Interesting! If there is stagnation in the process of gaining weight, nutrition experts recommend fasting days. For ectomorphs, it is enough to unload 2 times a month. This will improve the functioning of the gastrointestinal tract and stimulate the absorption of carbohydrates.

Be sure to watch: Gallery image with caption: Sports nutrition for gaining muscle mass at home Gallery image with caption: Side effects of creatine on the body Gallery image with caption: Nutrition and weight. Rules for creating a diet for men building muscle Gallery image with caption: Protein foods for gaining muscle mass

Example menu for an ectomorph

Consider an example menu for an ectomorph in the following table:

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It is not necessary to completely adhere to this menu; you can change its components. The main thing is to follow dietary recommendations and choose healthy foods.

Strength training, proper diet, and the use of sports nutrition can help ectomorphs gain muscle weight. You should correctly calculate daily calories and create a diet.