What Supplements Should Be Taken If You Have Ectomorph Body Type?
When planning meals, it is very important to consider body type, which is a key factor in both diet planning and training. Today, in the following article we will consider basic recommendations for people with an ectomorph body type – they are characterized by high growth, small muscle volumes, narrow bones, and a small amount of subcutaneous fat. Read on to know more.
Who is an ectomorph?
The main signs of an ectomorph are long arms and legs, narrow hands, shoulders and feet, an elegant body, thin, hardy, long muscles that are difficult to build up. The structural features of the joints and muscles of ectomorphs are the main obstacle in strength sports, but they provide tangible benefits in exercises where endurance prevails. This is possible due to the large number of muscles fibres that contract slowly.
When doing sports, ectomorphs need to pay minimal attention to aerobic exercise, the program should be based on strength exercises, in a split format. Active training should not be longer than one hour, otherwise, the body will simply be depleted.
The specific structure of the muscles of an ectomorph during prolonged training can play a cruel joke – the muscles will be burned out, and the effect will not be achieved.
When working on weight gain, do not forget to rest, as a rule, this takes several days, but some muscle groups need to be given a week to rest. Do not forget also that a full set of mass is impossible without sleep, at least eight hours a day.
The accelerated metabolism inherent in ectomorphs complicates the process of gaining weight, especially if the athlete follows the traditional advice of nutritionists.
What to do to improve the mass gain?
To gain weight, the diet of an ectomorph needs to be filled with food containing large doses of proteins, carbohydrates, which are characterized by high-calorie content. Since ectomorph does not have to follow strict nutritional rules, he can eat more foods.
The determining factor for ectomorph weight gain is a balanced diet. Research shows that it is almost impossible to achieve impressive results without taking sports nutrition. This is explained, as already mentioned, by the accelerated metabolism in the body of the ectomorph.
Protein shakes or supplements should be taken at the rate of 3-5 grams per kilogram of body weight.
The main emphasis in the diet of ectomorphs should be on protein and carbohydrate supplements, about 25% protein, and 50% carbohydrates. For ectomorphs, gainers are the best suited to satisfy these needs.
It is important to eat food in small portions, 5-6 times a day, at short intervals. The norm of fat per day for an ectomorph is quite high – about 20%.
In this case, fats should be consumed mainly of vegetable origin. It is especially beneficial to take fish oil as the main source of vital, omega-3 fatty acids.
Carbohydrates can be obtained from cereals, flour projects, but made from wholemeal flour. Do not forget about fruits and herbs that supply vitamins and elements to our bodies.
If you are an ectomorph, we hope that this article will be beneficial for you. Don’t forget to get a proper consultation with a professional before taking any supplements. As to the above recommendations regarding supplements and shakes visit the Bulk website where you can find it all.
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