Sports nutrition for ectomorph: Features of mass gain

Posted on by

Here is a detailed article on sports nutrition for ectomorphs, focusing on gaining mass. It is structured for SEO optimization and readability.

Sports nutrition for ectomorph: Features of mass gain

I. Understanding an ectomorphic type of physique

A. Characteristics of ectomorph:

  1. General view: Naturally thin, with narrow shoulders and hips. Often described as “naturally slender.”
  2. Metabolism: Usually have quick metabolism, which complicates the set of both muscle and fat mass.
  3. Muscle tissue: Have thin limbs and a relatively small amount of muscle mass.
  4. Weight gain: Experience difficulties with a weight gain, even when consuming a large number of calories.
  5. The level of fat: Usually a low percentage of fat in the body.
  6. Type of physique: Often they have flat breasts and narrow buttocks.
  7. Bone structure: Thin bone structure.
  8. Energy: Often experience difficulties with maintaining energy during the day, especially during intense training.
  9. Genetics: Genetic predisposition to rapid metabolism and thin physique.
  10. Appetite: Do not always have a large appetite, which can complicate the consumption of the required number of calories.

B. Problems of a set of mass for ectomorphs:

  1. Calorie lack: The main problem is the lack of calories to maintain an anabolic state.
  2. High metabolism: The rapid burning of calories makes it difficult to create a calorie surplus.
  3. Appetite: Lack of sufficient appetite for the consumption of the necessary calories.
  4. Difficulties with digestion: Some ectomorphs experience difficulties with digesting large volumes of food.
  5. Incorrect selection of products: The use of “empty” calories instead of nutrients.
  6. The lack of protein: Insufficient protein consumption for the restoration and growth of muscles.
  7. Inadequate training: Incorrect selection of exercises and insufficient intensity of training.
  8. Lack of rest: Insufficient amount of sleep and rest, which prevents muscle restoration.
  9. Stress: A high level of stress that can increase the level of cortisol and prevent a set of mass.
  10. Deficiency of trace elements: Lack of necessary vitamins and minerals that play an important role in metabolism and muscle growth.

IN. Psychological aspects:

  1. Motivation: Maintaining motivation in slow progress can be complicated.
  2. Impatience: You must understand that a set of mass for ectomorphs is a long process.
  3. Comparison: It is important not to compare yourself with people with other types of physique.
  4. Perfectionism: The desire for perfect physique can lead to disappointment.
  5. Support: It is important to have support from friends, family or coach.

II. Fundamentals of sports nutrition for mass gain

A. Calorie surplus:

  1. Calculation calculation: It is necessary to calculate the basic level of metabolism (BMR) and add 300-500 calories to create a surplus. Use online calculators or formulas, such as Harrisa-Benedict or Mifflina-San Geor.
  2. Weight monitoring: Weigify regularly (1-2 times a week) and track the changes in weight.
  3. Adaptation of calories: Correct calorie consumption depending on progress. If the weight does not increase, increase the consumption of calories by 100-200 per day.
  4. The quality of calories: Make sure that most calories come from high -quality sources, such as whole foods, and not from processed food.
  5. Distribution of macronutrients: The correct distribution of proteins, fats and carbohydrates.

B. Proteins (protein):

  1. The role of protein: It is necessary for the restoration and growth of muscle tissue.
  2. Recommended dosage: 1.6-2.2 grams of protein per kilogram of body weight per day.
  3. Sources of protein:
    • Animals: Chicken, turkey, beef, fish, eggs, dairy products (cottage cheese, yogurt, milk).
    • Vegetable: Legumes (lentils, beans, chickpeas), tofu, pace, film, nuts and seeds.
  4. Protein distribution during the day: Divide the total protein intake into 4-6 meals to ensure uniform flow of amino acids during the day.
  5. Protein after training: Be sure to consume protein after training to accelerate muscle recovery.

IN. Carbohydrates:

  1. The role of carbohydrates: The main source of energy for training and maintaining the level of glycogen in the muscles.
  2. Recommended dosage: 4-6 grams of carbohydrates per kilogram of body weight per day.
  3. Sources of carbohydrates:
    • Complex carbohydrates: Whole grain products (oatmeal, buckwheat, brown rice, movie), vegetables, fruits.
    • Simple carbohydrates: Fruits, honey, sports drinks (moderately, especially after training).
  4. Carbohydrate consumption time:
    • Before training: Complex carbohydrates to provide energy.
    • After training: Simple carbohydrates to restore glycogen levels.
  5. Avoid processed carbohydrates: Limit the consumption of white bread, sweets and other products with a high glycemic index.

G. Fat:

  1. The role of fats: Important for hormonal regulation, assimilation of vitamins and maintaining cell health.
  2. Recommended dosage: 0.8-1.2 grams of fat per kilogram of body weight per day.
  3. Sources of fat:
    • Unsaturated fats: Avocado, olive oil, nuts and seeds, oily fish (salmon, mackerel, sardines).
    • Saturated fats: Meat, dairy products (in moderation).
  4. Avoid trans fats: Contained in processed foods, fast food and fried foods.
  5. Omega-3 fatty acids: Important to the health of the heart and brain. Get from fatty fish or additives.

D to Water:

  1. The role of water: It is necessary for all processes in the body, including metabolism, transport of nutrients and thermoregulation.
  2. Recommended dosage: At least 3 liters of water per day.
  3. Drink water during the day: It is especially important to drink water before, during and after training.
  4. Follow the color of urine: The light color of urine indicates sufficient hydration.

It Fiber:

  1. The role of fiber: Important for digestion, maintaining intestinal health and controlling blood sugar.
  2. Recommended dosage: 25-35 grams of fiber per day.
  3. Sources of fiber: Vegetables, fruits, whole grain products, legumes.
  4. Increase fiber consumption gradually: To avoid digestive problems.

J. Microelements (vitamins and minerals):

  1. The role of trace elements: Necessary for the normal functioning of the body, including metabolism, growth and recovery.
  2. Sources of trace elements: A variety of diet, including vegetables, fruits, whole grain products, meat, fish and dairy products.
  3. Multivitamins: It can be useful to ensure sufficient consumption of trace elements, especially with intense training.
  4. Specific trace elements:
    • Vitamin D.: Important for the health of bones and the immune system.
    • Zinc: Important for the immune system and tissue restoration.
    • Magnesium: Important for muscle function and nervous system.
    • Calcium: Important to bone health and muscle function.
  5. Consultation with a doctor: Before taking any additives, consult a doctor.

III. Sports nutrition: additives for ectomorphs

A. Gainers:

  1. Composition: A mixture of carbohydrates, proteins and fats, designed to increase calorie intake.
  2. Advantages: A convenient way to increase calorie intake, especially for those who have difficulty in consuming large volumes of food.
  3. Choosing a gainer: Choose gainers with high -quality composition containing complex carbohydrates, serum protein and useful fats.
  4. Dosage: Follow the instructions on the package. It is usually recommended 1-3 servings per day.
  5. Reception time:
    • Between meals: To increase the total calorie consumption.
    • After training: To restore the level of glycogen and provide the body with protein.
  6. Homemade gainers: You can cook a geiner yourself, mixing oatmeal, protein powder, fruits, nuts and milk.

B. Protein powders:

  1. Types of protein:
    • Serum protein: Quickly absorbed, suitable for admission after training.
    • Casein: Slowly absorbed, suitable for admission before bedtime.
    • Soy protein: Vegetable protein, suitable for vegetarians and vegans.
    • Egg protein: High -quality protein with a full amino acid profile.
    • Protein mixtures: A combination of various types of protein.
  2. Advantages: A convenient way to increase protein consumption, especially for those who experience difficulties with the consumption of a sufficient amount of protein from food.
  3. Dosage: 20-40 grams of protein per portion.
  4. Reception time:
    • After training: Serum protein for rapid muscle recovery.
    • Between meals: To maintain the level of amino acids during the day.
    • Before going to bed: Casein for slow release of amino acids during sleep.
  5. The choice of protein powder: Choose protein powders with good taste and solubility. Pay attention to the composition and availability of additives.

IN. Creatine:

  1. Roller: Increases strength and endurance, promotes a set of muscle mass.
  2. The mechanism of action: Increases the reserves of creatine phosphate in the muscles, which provides energy for short -term, intense exercises.
  3. Types of creatine:
    • Creatine monogidrate: The most common and studied form of creatine.
    • Creatine hydrochloride (HCL): It is better dissolved in water and can cause less problems with the stomach.
    • Creatine Ethyl ether: Less effective than creatine monohydrate.
  4. Dosage:
    • Loading phase (optional): 20 grams per day for 5-7 days.
    • Supporting dose: 3-5 grams per day.
  5. Reception time: At any time of the day. Can be taken with carbohydrates to improve assimilation.
  6. Side effects: Rarely, but there may be problems with the stomach or water retention.
  7. Advantages for ectomorphs: Helps increase strength and endurance, which contributes to more effective training and a set of muscle mass.

G. BCAA (amino acids with an extensive chain):

  1. Composition: Laicin, isoleycin and Valin.
  2. The role of BCAA: Contribute to muscle restoration, reduce muscle pain and fatigue.
  3. Advantages:
    • Reduce muscle catabolism: Prevent the destruction of muscle tissue during training.
    • Accelerate recovery: Help muscles to recover faster after training.
    • Improve protein synthesis: Stimulate the growth of muscle tissue.
  4. Dosage: 5-10 grams per day.
  5. Reception time:
    • Before training: To reduce muscle catabolism.
    • During training: To maintain the level of amino acids in the blood.
    • After training: To accelerate muscle recovery.
  6. Necessity: If you consume enough protein from food and protein additives, an additional BCAA may not be needed.

D to Vitamin-mineral complexes:

  1. Role: Provide the body with the necessary vitamins and minerals, which are important for the health and normal functioning of the body.
  2. Advantages: Support the immune system, improve metabolism, and contribute to muscle restoration.
  3. The choice of the complex: Choose complexes containing all the necessary vitamins and minerals in sufficient dosages.
  4. Dosage: Follow the instructions on the package.
  5. Reception time: It is usually recommended to take vitamin-mineral complexes during eating.

It Omega-3 fatty acids:

  1. Role: Important to the health of the heart, brain and joints. Have anti -inflammatory properties.
  2. Sources: Fat fish (salmon, mackerel, sardines), linseed oil, chia seeds, walnuts.
  3. Advantages:
    • Improve heart health: Reduce cholesterol and triglycerides.
    • Support for brain health: Improve cognitive functions.
    • Reduce inflammation: Help to recover after training.
  4. Dosage: 1-3 grams per day.
  5. Reception time: At any time of the day, better with food.

J. Other additives:

  1. ZMA (zinc, magnesium, vitamin B6): Can improve sleep and recovery.
  2. L-carnitin: Can help burn fat and increase energy (effectiveness is controversial).
  3. Beta-alanine: Can improve endurance (effectiveness is controversial).
  4. Preventive complexes: They can increase energy and concentration during training (use with caution).

IV. Approximate power plan for ectomorph

A. General principles:

  1. Frequent meals: 5-6 times a day, every 2-3 hours.
  2. Big portions: Increase the size of portions to consume more calories.
  3. Quality products: Choose whole, nutrient products.
  4. Hydration: Drink enough water during the day.
  5. Variety: Turn on a variety of products in your diet to provide the body with all the necessary nutrients.

B. Approximate plan for the day (3000-3500 calories):

  1. Breakfast (600-700 calories):
    • Oatmeal on milk with berries and nuts (500 calories, 20 g of protein, 70 g of carbohydrates, 20 g of fat).
    • 2 eggs (150 calories, 12 g of protein, 1 g of carbohydrates, 10 g of fat).
    • Protein cocktail (200 calories, 30 g of protein, 5 g of carbohydrates, 5 g of fat).
  2. Second breakfast (400-500 calories):
    • Cottage cheese with fruits and honey (300 calories, 25 g of protein, 30 g of carbohydrates, 5 g of fat).
    • A handful of nuts (150 calories, 5 g of protein, 5 g of carbohydrates, 12 g of fat).
  3. Lunch (700-800 calories):
    • Chicken breast with buckwheat and vegetables (600 calories, 50 g of protein, 80 g of carbohydrates, 10 g of fat).
    • Avocado (200 calories, 2 g of proteins, 9 g of carbohydrates, 18 g of fat).
  4. Afternoon snack (400-500 calories):
    • A protein cocktail with a banana and peanut oil (400 calories, 35 g of protein, 40 g of carbohydrates, 15 g of fat).
  5. Dinner (700-800 calories):
    • Beef steak with potatoes and salad (700 calories, 60 g of protein, 60 g of carbohydrates, 25 g of fat).
    • Olive oil (50 calories, 0 g of protein, 0 g of carbohydrates, 5 g of fat).
  6. Before going to bed (200-300 calories):
    • Casein protein (150 calories, 25 g of protein, 5 g of carbohydrates, 2 g of fat).
    • A handful of almonds (150 calories, 6 g of protein, 6 g of carbohydrates, 13 g of fat).

IN. Variants of dishes:

  1. Protein products: Chicken, turkey, beef, fish, eggs, cottage cheese, yogurt, protein powders.
  2. Carbohydrate products: Oatmeal, buckwheat, brown rice, film, potatoes, sweet potatoes, fruits, vegetables.
  3. Fat foods: Avocado, olive oil, nuts, seeds, oily fish.

G. Meding recommendations before and after training:

  1. Before training (1-2 hours): Complex carbohydrates (oatmeal, buckwheat) and protein (chicken, eggs).
  2. After training (30-60 minutes): Simple carbohydrates (fruits, sports drinks) and serum protein.

D to Sample recipes:

  1. Protein pancakes: Mix protein powder, eggs, oatmeal and milk. Fry in a pan.
  2. Smoothies for gaining mass: Mix protein powder, fruits, nuts, milk and oatmeal.
  3. Homemade geiner: Mix oatmeal, protein powder, fruits, nuts and milk.

V. Features of training for ectomorphs

A. The basic principles of training:

  1. Power training: The main emphasis on strength training using heavy weights.
  2. Basic exercises: Perform basic exercises, such as squats, deadlift, bench press, bench press above your head and pulling up.
  3. Less cardio: Limit cardio training so as not to burn too many calories.
  4. Correct technique: It is important to perform exercises with the right technique to avoid injuries.
  5. Progressive overload: Gradually increase weight, the number of repetitions or approaches.

B. Typical training plan (3 times a week):

  1. Monday: The top of the body:
    • Back of lying: 3 approaches of 8-12 repetitions.
    • The bench press above the head: 3 approaches of 8-12 repetitions.
    • The rod of the bar in the slope: 3 approaches of 8-12 repetitions.
    • Pulling up (or thrust of the upper block): 3 approach to failure.
    • Raising the bar with biceps: 3 approaches of 10-15 repetitions.
    • Fighting the hands on triceps: 3 approaches of 10-15 repetitions.
  2. Wednesday: A series of bodies:
    • Squats with a bar: 3 approaches of 8-12 repetitions.
    • Stannaya traction: 1 approach of 5 repetitions, 1 approach 3 repetitions, 1 approach 1 repetition.
    • Bearing legs: 3 approaches of 10-15 repetitions.
    • Flexion of the legs in the simulator: 3 approaches of 12-15 repetitions.
    • Rise on socks: 3 approaches of 15-20 repetitions.
  3. Friday: The whole body:
    • Back of lying: 2 approaches of 8-12 repetitions.
    • The rod of the bar to the chin: 2 approaches of 8-12 repetitions.
    • Squats with a bar: 2 approaches of 10-15 repetitions.
    • Lugs: 2 approaches of 10-15 repetitions on each leg.
    • Twisting on the press: 3 approaches of 15-20 repetitions.
    • Planck: 3 sets of 30-60 seconds.

IN. Recommendations for training:

  1. Warm -up: Always start training with a warm -up to prepare the muscles for the load.
  2. Rest between approaches: 60-90 seconds of recreation between approaches.
  3. Focus for the right technique: It is better to use less weight and perform exercises with the right technique than to use great weight and risk getting injury.
  4. Listen to your body: If you feel pain, stop the exercise and consult your doctor.
  5. Change the training plan: Regularly change the training plan to prevent the muscles from adapting to the load.

G. Cardio training:

  1. Limit cardio: Ectomorphs should be limited by cardio training so as not to burn too many calories.
  2. Low -intensity cardio: If you still want to engage in cardio, choose low -intensity views, such as walking or swimming.
  3. Short sessions: Cardio sessions should be short (20-30 minutes) and no more than 1-2 times a week.

VI. Recovery and rest

A. The importance of recovery:

  1. Muscle restoration: Muscles grow not during training, but during rest.
  2. Prevention of overtraining: The lack of rest can lead to overtraining, which will negatively affect the results.
  3. Hormonal balance: Rest is important to maintain hormonal balance, including the level of testosterone and cortisol.

B. Dream:

  1. Recommended duration: 7-9 hours of sleep per day.
  2. Sleep quality: It is important to provide high -quality sleep, avoid caffeine and alcohol before bedtime, create comfortable conditions for sleep (darkness, silence, coolness).
  3. Sleep mode: Try to go to bed and get up at the same time every day.

IN. Active rest:

  1. Easy exercises: Easy exercises, such as walking or yoga, can help improve blood circulation and accelerate muscle restoration.
  2. Stretching: Stretching helps to improve flexibility and reduce muscle pain.
  3. Massage: Massage helps to relax muscles and improve blood circulation.

G. Stress management:

  1. High stress: A high level of stress can increase the level of cortisol, which will negatively affect the set of mass.
  2. Stress management methods: Meditation, yoga, breathing exercises, communication with friends and family, hobbies.

D to Nutrients for recovery:

  1. Protein: It is necessary for the restoration and growth of muscle tissue.
  2. Carbohydrates: Necessary to restore the level of glycogen in the muscles.
  3. Antioxidants: Help protect the cells from damage caused by free radicals.

VII. Progress monitoring and plan adjustment

A. Keeping a diet and training diary:

  1. Tracking calories and macronutrients: Write down everything that you eat and track the consumption of calories, proteins, fats and carbohydrates.
  2. Tracking training: Write out exercises, weight, number of repetitions and approaches.
  3. Tracking weight and body measurements: Regularly weigh and measure the circumference of the chest, waist, hips and hands.
  4. Tracking well -being: Write down how you feel during training and during the day.

B. Data analysis:

  1. Assessment of progress: Analyze the data to evaluate your progress.
  2. Identification of problems: Identify problems such as calorie lack, protein lack, insufficient amount of sleep or a high level of stress.
  3. Making adjustments: Make adjustments to your food and training plan, depending on the data obtained.

IN. When to adjust the plan:

  1. Lack of progress: If you do not see progress within 2-3 weeks, you need to make adjustments to your plan.
  2. The appearance of injuries: If you are injured, you need to adjust the training plan.
  3. Changing goals: If your goals have changed, it is necessary to adjust the nutrition and training plan.

G. Examples of adjustments:

  1. Increased calorie consumption: If you do not gain weight, increase the consumption of calories by 100-200 per day.
  2. Increased protein consumption: If you do not see muscle growth, increase protein consumption.
  3. Changing the training plan: If you do not see progress in power indicators, change the training plan.
  4. Improving the quality of sleep: If you sleep well, take measures to improve the quality of sleep.
  5. Reducing stress levels: If you have a high level of stress, take measures to reduce it.

D to Consultation with specialists:

  1. Nutritionist: A nutritionist can help you develop an individual food plan that takes into account your needs and goals.
  2. Coach: A coach can help you develop an individual training plan and teach you the correct technique for performing exercises.
  3. Doctor: A doctor can help identify and solve health problems that can impede a set of mass.

VIII. Common mistakes and how to avoid them

A. Insufficient calorie intake:

  1. Problem: The main mistake of ectomorphs is a lack of calories to maintain an anabolic state.
  2. Decision: Carefully track calorie intake and increase it by 300-500 calories per day. Use geysers or cook more high -calorie dishes.

B. Insufficient protein consumption:

  1. Problem: Insufficient protein consumption for the restoration and growth of muscles.
  2. Decision: Increase protein consumption to 1.6-2.2 grams per kilogram of body weight per day. Use protein powders and include more protein products in your diet.

IN. Incorrect selection of products:

  1. Problem: The use of “empty” calories instead of nutrients.
  2. Decision: Choose whole, nutrient products, such as vegetables, fruits, whole grain products, meat, fish and dairy products.

G. Too much cardio:

  1. Problem: Too much cardio burns too many calories and prevents a set of mass.
  2. Decision: Limit cardio training and choose low-intensity types.

D to Insufficient rest:

  1. Problem: Insufficient amount of sleep and rest prevents muscle restoration.
  2. Decision: Provide yourself 7-9 hours of sleep per day and plan days of rest between training.

It Incorrect exercise technique:

  1. Problem: Incorrect technology for performing exercises can lead to injuries.
  2. Decision: Learn the correct technique for performing exercises from a coach or watch training videos.

J. Impatience and lack of constancy:

  1. Problem: A set of mass is a long process, and many ectomorphs lose motivation due to slow progress.
  2. Decision: Be patient and constant in your efforts. Track your progress and note even small improvements.

WITH. Comparison with others:

  1. Problem: Comparing yourself with people with other types of physique can lead to disappointment.
  2. Decision: Focus on your own progress and do not compare yourself with others.

AND. Ignoring trace elements:

  1. Problem: Lack of necessary vitamins and minerals can prevent metabolism and muscle growth.
  2. Decision: Consume a diverse diet that includes vegetables, fruits, whole grain products, meat, fish and dairy products. Consider the possibility of taking multivitamins.

IX. Long -term prospect and maintenance of results

A. Gradual increase in calories:

  1. Avoid sharp changes: Do not increase the consumption of calories sharply, as this can lead to digestive problems and a set of excess fat.
  2. Gradual increase: Increase calories consumption gradually, by 100-200 calories per week.

B. Maintaining the gained mass:

  1. Continue to train: Regular strength training is necessary to maintain muscle mass.
  2. Proper nutrition: Continue to adhere to proper nutrition and consume enough calories, protein, fats and carbohydrates.
  3. Calorie adjustment: Over time, you may need to reduce calorie intake so as not to gain excess fat.
  4. Adaptation: Adapt your nutrition and training plan in accordance with your needs and goals.

IN. Prevention of the “Yo-yo” effect “:

  1. Avoid strict diets: Strict diets can lead to loss of muscle mass and a slowdown in metabolism.
  2. Support for a healthy lifestyle: Support

Leave a Reply

Your email address will not be published. Required fields are marked *