Sports nutrition for ectomorphs: tips for a mass of mass

Chapter 1: Understanding the ectomorphic type of physique and its needs

Ectomorphs, characterized by a thin physique, rapid metabolism and difficulties with a set of both muscle and fat mass, are a unique task in the context of sports nutrition and training. Before plunging into the specifics of sports nutrition, it is necessary to carefully understand the features of this somatotype and its physiological requirements.

1.1. Determination and characteristics of ectomorph:

The ectomorphic type of physique is described by the following features:

• Thin bones and limbs: Ectomorphs usually have narrow shoulders and hips, which visually makes them more elongated.
• Fast metabolism: This is a key characteristic. The Ectomorph body burns calories very quickly, even at rest. This complicates the creation of a calorie print necessary for weight gain.
• Low level of subcutaneous fat: Ectomorphs, as a rule, have a very small percentage of fat in the body, which can be genetically predetermined.
• Difficulties with a set of muscle mass: Due to the rapid metabolism and hormonal features, ectomorphs are difficult to increase muscles, even with intense training.
• Free: The general view is slim and thin.
• Long muscles: Ectomorph muscles are often long and narrow.

It is important to note that rarely someone is a “pure” ectomorph. Most people are a combination of different somatotypes (ectomorph, mesomorph, endomorph), but understanding of the predominant type helps to adapt diet and training.

1.2. Physiological features of ectomorph:

• Sensitivity to insulin: Ectomorphs often have high sensitivity to insulin, which means that their body effectively utilizes carbohydrates. This may be an advantage, but also requires careful control in order to prevent sharp jumps of blood sugar.
• Hormone levels: Ectomorphs can have a relatively low level of anabolic hormones, such as testosterone, and a higher level of catabolic hormones, such as cortisol. This contributes to the breakdown of muscle tissue and complicates its restoration.
• The need for calories: Due to rapid metabolism, ectomorphs require significantly more calories than other types of physique to gain weight. The calorie surplus should be constant and quite significant.
• Appetite: Some ectomorphs have difficulty in consuming large volumes of food due to relatively small appetite. This may require frequent nutrition in small portions.
• The effectiveness of digestion: Although the metabolism is a fast, digestive system may not always effectively absorb all nutrients due to the rapid passage of food.

1.3. The importance of an individual approach:

Despite the general characteristics, each ectomorph is unique. Factors, such as age, gender, level of activity, genetics and general health, affect individual nutrition needs. Therefore, it is important not to blindly follow the general recommendations, but to adapt the diet and strategy of sports nutrition, taking into account personal characteristics and goals.

1.4. Ectomorph myths:

• “Ectomorphs can eat anything, and not get fat.” This is a dangerous delusion. Elose food can harm health, even if it does not lead to weight gain. It is important to focus on nutrients.
• “Ectomorphs cannot be gained by muscle mass.” This is not true. Although it is more complicated than for mesomorphs, ectomorphs can successfully increase muscle with proper nutrition and training.
• “Only additives will help ectomorph gain weight.” Additions are only an addition to a balanced diet and training. They will not replace proper nutrition.

Chapter 2: Fundamentals of sports nutrition for ectomorphs: macronutrients and calorie content

The key factor in success for ectomorph in the mass set is the creation of a constant and sufficient calorie surplus. This means the consumption of more calories than the body burns. The correct distribution of macronutrients (proteins, carbohydrates, fats) plays a decisive role in providing the body with the necessary building blocks and energy for muscle growth.

2.1. Calopot calculation:

• Determination of basic metabolism (BMR): BMR is the number of calories that the body burns at rest to maintain basic functions. There are various formulas for calculating the BMR, for example, the formula of Harris-Benedict or Mifflin-San Geor. A more accurate method is BMR measurement in a specialized laboratory.
• Determining the level of activity: Determine your level of activity (sedentary, moderate, active, very active) and multiply the BMR by the corresponding activity factor. This will give you the total number of calories necessary to maintain the current weight.
• Creation of calorie surfaces: For weight gain, add from 250 to 500 calories per day to this. A more aggressive surplus (for example, 750-1000 calories) can lead to a faster weight gain, but also increases the likelihood of fat set. Start with a moderate surplus and track the results to adjust the calorie content as necessary.
• Example of calculation:
  • BMR: 1700 calories
  • Level of activity: moderate (coefficient 1.55)
  • Calories to maintain weight: 1700 * 1.55 = 2635 calories
  • Calorius surplus: 2635 + 300 = 2935 calories per day for weight gain.

2.2. Squirrels:

• The role of proteins: Proteins are muscle building blocks. They are necessary for the restoration and growth of muscle tissue after training.
• Recommended consumption: Ectomorphs are recommended to consume from 1.6 to 2.2 grams of protein per kilogram of body weight per day.
• Springs of protein:
  • Animal sources: Chicken breast, turkey, beef (low -fat), fish (salmon, tuna), eggs, dairy products (cottage cheese, yogurt, milk).
  • Plant sources: Legumes (beans, lentils, chickpeas), tofu, pace, movie, nuts, seeds.
• Council:
  • Try to receive protein from a variety of sources to provide the body with all the necessary amino acids.
  • Turn on the protein in each meal to maintain a constant flow of amino acids in the muscles.
  • Protein cocktails can be a convenient way to increase protein consumption, especially after training.

2.3. Carbohydrates:

• The role of carbohydrates: Carbohydrates are the main source of energy for the body, especially during intense training. They also play an important role in restoring glycogen reserves in the muscles.
• Recommended consumption: Ectomorphs are recommended to consume from 4 to 6 grams of carbohydrates per kilogram of body weight per day, depending on the level of activity.
• Sources of carbohydrates:
  • Complex carbohydrates: Oatmeal, brown rice, film, whole grain bread, macarones from solid wheat varieties, potatoes, potatoes.
  • Simple carbohydrates: Fruits, vegetables, honey (moderately).
• Council:
  • Give preference to complex carbohydrates that provide the body with energy for a long period of time and maintain a stable blood sugar.
  • Consume simple carbohydrates after training to quickly restore glycogen reserves.
  • Avoid an excess of simple carbohydrates from processed products (sweets, carbonated drinks), as they can lead to sharp jumps in blood in blood and a set of fat.

2.4. Fat:

• The role of fats: Fats are necessary for hormonal regulation, assimilation of vitamins, maintaining cell health and energy providing energy.
• Recommended consumption: Ectomorphs are recommended to consume from 0.8 to 1.2 grams of fat per kilogram of body weight per day.
• Sources of fat:
  • Saturated fats: Meat, dairy products, coconut oil (moderately).
  • Unsaturated fats:
    • Mononasial: Olive oil, avocados, nuts (almonds, cashews), seeds (sunflower, pumpkin).
    • Pauline -saturated: Fish (salmon, mackerel, sardines), linseed oil, walnuts, chia seeds.
• Council:
  • Give preference to unsaturated fats, especially omega-3 fatty acids that are useful for the health of the heart and brain.
  • Avoid excess saturated fats and trans fats contained in processed products.
  • Do not be afraid to use fats – they are important for hormonal function and overall health.

2.5. Distribution of macronutrients:

An approximate distribution of macronutrients for ectomorph, striving to gain muscle mass:

• Squirrels: 30-35% of the total number of calories
• Carbohydrates: 40-50% of the total number of calories
• Fat: 20-30% of the total number of calories

This is only a starting point. It is important to experiment and adapt the ratio of macronutrients depending on individual needs and results.

2.6. Power frequency:

Frequent nutrition (5-7 times a day in small portions) can be useful for ectomorphs, as this helps maintain a stable blood sugar and provides a constant flow of nutrients in the muscles. It also facilitates the consumption of a large number of calories.

Chapter 3: The choice of food for ectomorph: practical tips and examples

The choice of correct products plays a key role in a successful set of mass for ectomorph. Focus on nutritious, high-calorie products that provide the body with the necessary macro- and micronutrients.

3.1. Products that contribute to the set of mass:

• Meat:
  • Beef: Choose low -fat pieces, such as clipping, fillet or pashina steak. The beef is rich in protein, creatine and iron.
  • Chicken breast: A great source of low fat protein.
  • Turkey: There is also a good source of protein, a little more fat than chicken breast.
• Fish:
  • Salmon: Rich omega-3 fatty acids, protein and vitamin D.
  • Tuna: A good source of protein, but consume moderately due to the content of mercury.
  • Sardins: Rich in calcium, omega-3 fatty acids and vitamin D.
• Eggs:
  • A great source of protein, healthy fats and vitamins. Do not be afraid to eat whole eggs (along with yolk).
• Dairy products:
  • Cottage cheese: The high protein content is slowly absorbed, which makes it an ideal snack before bedtime.
  • Greek yogurt: Rich in protein and probiotics.
  • Milk: Source of protein, carbohydrates and calcium. Consider whole milk to increase calorie content.
  • SHE: Choose cheeses with a high protein content and moderate fat.
• Grain:
  • Oatmeal: Slowly absorbed, provides energy for a long period of time. Add to it fruits, nuts and seeds to increase calorie content.
  • Brown rice: A great source of complex carbohydrates.
  • Quinoa: It is rich in protein, fiber and minerals.
  • Whole wheat bread: Choose bread from whole grain, not white flour.
• Legumes:
  • Beans: It is rich in protein, fiber and carbohydrates.
  • Lentils: Also a good source of protein and fiber.
  • NUT: A universal product that can be used in various dishes.
• Nuts and seeds:
  • Almond: Rich in protein, useful fats and vitamin E.
  • Walnuts: The omega-3 fatty acids and antioxidants are rich.
  • Seeds of Chia: We are rich in fiber, omega-3 fatty acids and antioxidants.
  • Flax seeds: Also a good source of omega-3 fatty acids and fiber.
• Fruits:
  • Bananas: Rich in potassium and carbohydrates, an excellent snack before training.
  • Avocado: Rich in useful fats and fiber.
  • Dried fruits (dried apricots, raisins, dates): High -calorie and rich in vitamins and minerals.
• Vegetables:
  • Potato: A good source of carbohydrates and potassium.
  • Batate: More nutritious than ordinary potatoes, rich in vitamin A and fiber.
  • Corn: A good source of carbohydrates and fiber.
• Healthy fats:
  • Olive oil: Use for cooking and salad dressing.
  • Coconut oil: Use moderately for cooking.

3.2. Examples of food meals:

• Breakfast: Oatmeal with fruits, nuts, seeds and protein powder; Omlet of 3 eggs with vegetables and cheese; Greek yogurt with muesli and berries.
• Dinner: Chicken breast with brown rice and vegetables; Beef steak with a battery and broccoli; Salad with Kinoa, beans, avocados and chicken.
• Dinner: Salmon with potatoes and green beans; Turkey with pasta from solid wheat varieties and tomato sauce; Cottage cheese with fruits and nuts.
• Snacks: Protein cocktail; Nuts and seeds; Fruits; Cottage cheese; Greek yogurt.

3.3. Recommendations for cooking:

• Prepare at home: This allows you to control the ingredients and calorie content.
• Plan in advance: Make a menu for a week and cook food in advance to avoid spontaneous and unhealthy snacks.
• Use useful cooking methods: Baking, steamed steam, grill.
• Do not be afraid to add spices and herbs: They can improve the taste of dishes and increase appetite.

3.4. Products that should be avoided or limited:

• Processed products: Fast-food, chips, sweets, carbonated drinks. They contain many empty calories, sugar and harmful fats.
• Alcohol: Reduces testosterone levels, slows down restoration and contains many empty calories.
• Sahar: Avoid added sugar in large quantities.
• Transjir’s: Contained in processed foods and fried foods. They are harmful to the health of the heart.

3.5. Adaptation of a diet for training:

• Before training: Consume carbohydrates to provide the body with energy. For example, banana, oatmeal or whole grain bread.
• After training: Consume protein and carbohydrates to restore glycogen and restoration of muscles. For example, a protein cocktail with fruits or chicken breast with rice.

Chapter 4: Sports supplements for ectomorphs: help in a mass set

Sports additives can be a useful addition to a balanced diet and training for ectomorphs, helping them achieve their goals for a set of mass. However, it is important to understand that additives do not replace proper nutrition and training.

4.1. Protein powders:

• Role: Protein powders are a convenient way to increase protein consumption, especially after training or during the day when there is no way to eat fully.
• Types:
  • Wastein protein: It is quickly absorbed, ideal for admission after training. There are different forms: concentrate, isolate, hydrolyzate. The hydrolyzate is absorbed faster, but it costs more.
  • Casein protein: Slowly absorbed, ideal for admission before bedtime to provide muscles with amino acids during the night.
  • Soy protein: A plant source of protein is suitable for vegetarians and vegans.
  • Complex proteins: They contain a mixture of different types of protein to ensure both quick and slow assimilation.
• Recommendations: Choose protein powders from trusted manufacturers with a good reputation. Pay attention to the protein content on the portion and content of added sugars.

4.2. Gainers:

• Role: Gainers are high -calorie additives containing a large amount of carbohydrates, proteins and fats. They are intended for people who are difficult to gain weight due to rapid metabolism or insufficient appetite.
• Composition: The composition of the geners can vary, but usually they contain serum protein, complex carbohydrates (for example, Maltodesstrin) and a small amount of fat.
• Recommendations: Choose gainers with a good ratio of proteins and carbohydrates (for example, 1: 2 or 1: 3). Pay attention to sugar content and avoid geners with a large number of artificial additives. Use the gainers as an addition to a regular diet, and not as a replacement for full meals.

4.3. Creatine:

• Role: Creatine is a natural substance that is contained in the muscles and plays an important role in energy metabolism. Reception of creatine increases the reserves of creatine phosphate in the muscles, which allows you to train with greater intensity and contributes to the growth of muscle mass.
• Types: The most common and studied type of creatine is creatine monohydrate. Other forms, such as creatine hydrochloride (HCL) and creatine ethyl ether are also available, but their effectiveness is not proven as well as creatine monohydrate.
• Recommendations: Take 3-5 grams of creatine monohydrate per day. You can start with the loading phase (20 grams per day for 5-7 days), and then switch to a maintenance dose (3-5 grams per day). Creatine should be taken daily, regardless of whether you are trained or not.

4.4. BCAA (branched amino acids):

• Role: BCAA (leucine, isolacin, valin) are three irreplaceable amino acids that play an important role in the synthesis of protein and muscle restoration.
• Advantages: BCAA can help reduce muscle pain after training, accelerate restoration and prevent muscle destruction (catabolism).
• Recommendations: Take 5-10 grams of BCAA before, during or after training.

4.5. Vitamins and minerals:

• Role: Vitamins and minerals are necessary to maintain overall health and optimal work of the body. Intensive training can increase the need for some vitamins and minerals, such as vitamin D, B vitamins, magnesium and zinc.
• Recommendations: Take a multivitamin complex to provide the body with all the necessary vitamins and minerals. Particular attention should be paid to vitamin D (especially in winter), magnesium and zinc.

4.6. Other additives:

• TRIBULUS TERRSTIS: It is believed that it increases the level of testosterone, but scientific evidence of this is limited.
• ZMA (zinc, magnesium, vitamin B6): It can improve sleep and recovery.
• Glutamine: It can help strengthen the immune system and reduce muscle pain.

4.7. Important warnings:

• Consult a doctor: Before you start taking any sports supplements, consult a doctor, especially if you have any diseases or take medications.
• Choose quality products: Buy additives only from trusted manufacturers with a good reputation.
• Do not abuse additives: Follow the recommended dosages.
• Additives are only an addition: Do not replace them with proper nutrition and training.

Chapter 5: Training mode for ectomorphs: focus on hypertrophy

The correctly selected training mode plays an equally important role in the set of mass for ectomorphs than sports nutrition. Training should be aimed at stimulating muscle hypertrophy (muscle growth).

5.1. Principles of training for ectomorphs:

• Focus on basic exercises: Basic exercises (squats, lying -bench press, deadlift, pull -ups, push -ups, bench press above your head) use several muscle groups at the same time and stimulate the production of anabolic hormones.
• Use moderate weights: Work with weights that allow you to perform 8-12 repetitions in each approach with the right technique.
• Make a sufficient number of approaches: Perform 3-4 approaches in each exercise.
• Rest enough between approaches: Rest for 1-2 minutes between the approaches so that the muscles have time to recover.
• Do not turn over: Ectomorphs are more prone to overtraining than other types of physique. Limit the number of training per week to 3-4 and follow your well-being.
• Progressive overload: Gradually increase the weight, the number of repetitions or approaches as you become stronger. This is a key factor for the constant growth of muscles.
• Technique: The correct technique of performing exercises is critical to prevent injuries and maximum muscle growth stimulation.
• Variety: Include different exercises in the training program to stimulate muscle growth from all sides.
• Listen to your body: Pay attention to the signals that your body sends you. If you feel fatigue or pain, let yourself relax.

5.2. Example training program:

This is just an example. It is important to adapt the training program for your individual needs and goals.

• Day 1: The top of the body (bench press)
  • Buy Life: 3-4 approaches of 8-12 repetitions
  • Dumbbell-bench press on an inclined bench: 3-4 approaches of 8-12 repetitions
  • Bearing of the bar above the head: 3-4 approaches of 8-12 repetitions
  • Rush traction to the chin: 3-4 approaches of 10-15 repetitions
  • Dumbbell breeding to the sides: 3-4 approaches of 12-15 repetitions
  • Triceps on the block: 3-4 approaches of 12-15 repetitions
• Day 2: Bottom Body
  • Squats with a bar: 3-4 approaches of 8-12 repetitions
  • Bearing legs: 3-4 approaches of 10-15 repetitions
  • Lunges with dumbbells: 3-4 approaches of 10-15 repetitions for each leg
  • Flexion of the legs in the simulator: 3-4 approaches of 12-15 repetitions
  • Rise to socks: 3-4 approaches of 15-20 repetitions
• Day 3: The top of the body (traction)
  • Stannaya traction: 1-2 approaches of 5-8 repetitions (carefully, observe the technique!)
  • Rod traction in inclination: 3-4 approaches of 8-12 repetitions
  • Pulling: 3-4 approaches to capacity
  • The thrust of the upper block to the chest: 3-4 approaches of 10-15 repetitions
  • Dumbbell Tract in inclination: 3-4 approaches of 10-15 repetitions for each hand
  • Biceps with a bar: 3-4 approaches of 8-12 repetitions
  • Hammers: 3-4 approaches of 10-15 repetitions

5.3. Cardio:

Cardio training is important for the health of the cardiovascular system, but ectomorphs should be limited to their number so as not to burn excess calories. 1-2 short cardio sessions per week (for example, 20-30 minutes of light running or walking) will be enough.

5.4. Rest and recovery:

Rest and restoration are as important as training. The lack of sleep and excessive load can lead to overtraining and slow down progress.

• Sleep 7-9 hours a day: During sleep, the body is restored and growing.
• Do your days of rest: Give the muscles the time to restore between training.
• Stretching and massage: Help improve blood circulation and reduce muscle pain.
• Stress management: A high level of stress can negatively affect the hormonal background and slow down the restoration.

5.5. The importance of constancy:

The key to success is constancy. Adhere to the chosen diet and training programs, and you will definitely see the results. Do not despair if progress goes slowly. Remember that a set of muscle mass is a long process.

Chapter 6: Strategies for increasing appetite for ectomorphs

One of the main problems faced by ectomorphs is low appetite. The consumption of a sufficient number of calories becomes a real task. There are strategies that will help increase appetite and facilitate the process of gaining mass.

6.1. Frequent nutrition:

Instead of three large meals, try eating 5-7 times a day in small portions. This will help to avoid a sense of crowded and will facilitate the consumption of a large number of calories during the day.

6.2. Calory drinks:

If it’s hard for you to eat a lot of solid food, try adding calories in the form of drinks.

• Protein cocktails: Mix protein powder with milk, fruits, walnut oil and oatmeal.
• Smoothies: Make a smoothie of fruits, vegetables, yogurt, nuts and seeds.
• Juices: Drink fruit and vegetable juices, but remember that they contain a lot of sugar.

6.3. Add calories to dishes:

Use strategies to increase the calorie content of dishes without increasing their volume.

• Add oil: Use olive, coconut or avocado oil when cooking.
• Add nuts and seeds: Sprinkle salads, yogurts and cereals with them.
• Add avocado: Avocado is an excellent source of beneficial fats and calories.
• Use whole milk: Instead of skim milk, use whole milk.

6.4. Increase the size of the portions gradually:

Do not try to sharply increase the size of portions. Start with a slight increase and gradually increase the amount of food as your body gets used to more.

6.5. Experiment with tastes and textures:

Diversify your diet and experiment with different tastes and textures to make food more attractive. Use spices, herbs and sauces to improve the taste of dishes.

6.6. Eat in a pleasant environment:

Create a pleasant atmosphere during meals. Eat in a calm place, without distracting factors. Turn on pleasant music or talk with friends or family.

6.7. Avoid stress:

Stress can suppress appetite. Find the ways of managing stress, such as meditation, yoga or walking in the fresh air.

6.8. Warm up your appetite:

Easy physical activity before meals can help warm up your appetite. Walk in the fresh air or do a few simple exercises.

6.9. Consider additives to improve appetite:

Some additives, such as zinc, can help improve appetite. However, before taking any additives, consult your doctor.

6.10. Contact a specialist:

If you have serious problems with your appetite, consult a doctor or a nutritionist. They can help you identify the cause of the problem and develop an individual food plan.

Chapter 7: Progress Monitoring and plan adjustment

Monitoring of progress and making the necessary adjustments to the power plan and training is an important aspect of a successful set of mass for ectomorphs.

7.1. Maintenance of a power diary:

Keeping a food diary will help you track the number of calories consumed, macronutrients and micronutrients. This will allow you to make sure that you consume a sufficient amount of nutrients to gain mass.

7.2. Regular weighing:

Weigify regularly (1-2 times a week) at the same time to track changes in weight. If you do not gain weight, increase calories.

7.3. Measurement of body volumes:

Regularly measure body volumes (for example, the volume of the chest, biceps, hips) to track changes in muscle mass.

7.4. Photography:

Take photos of your body every 2-4 weeks to visually evaluate progress.

7.5. Assessment of strength:

Track your strength indicators in the main exercises. An increase in force indicates the growth of muscle mass.

7.6. Assessment of well -being:

Pay attention to your well -being. If you feel fatigue, weakness or pain in the muscles, you may be overturned or do not get enough nutrients.

** 7.7. Correction of the Plan of Pede