In bodybuilding parlance, ectomorphs are labeled as hard gainers. They are genetically burdened with a slight skeletal structure, narrow shoulders, long, skinny limbs and a fast metabolism that make it difficult for them to gain and retain muscle mass or weight. Ectomorphs need a diet high in calories and quality nutrients to attain any muscle mass. Bodybuilding is a long, hard process for ectomorphs, but you can turn your genetic trait in your favor. The right nutritional and workout program can see you build lean, defined muscle.
The Body Types
The concept of different body types was first mooted by Dr. William Sheldon, Ph.D., in the 1940s. He identified three distinct types: endomorphs, mesomorphs and ectomorphs. Endomorphs were described as unathletic with soft bodies prone to carrying a lot of fat. Mesomorphs were characterized as having strong, athletic, muscular frames. Ectomorphs were characterized as unathletic, skinny and carrying little muscle and body fat.
Carbohyrates
Ectomorphs need to eat plenty of unrefined complex carbohydrates such as oats, whole-grain rice, whole-grain pasta, sweet potatoes, whole-grain bread and starchy vegetables. These will provide you with energy for your bodybuilding workouts. According to certfied nutritionist, personal trainer and competitive bodybuilder Derek Charlebois, 50 percent of your daily nutrition should be complex carbs.
Proteins
Proteins are the muscles' building blocks. Bodybuilders, particularly ectomorphs, need a diet that is high in protein. Good protein sources are chicken, lean cuts of beef, lamb and pork, fish, turkey and eggs. Eat lean protein, which should form 30 percent of your daily diet, with every meal. A report in the August 1997 issue of the journal "The Physician and Sportsmedicine" suggests that strength athletes need 0.6 to 0.8 g of protein per pound of body weight. Ectomorphs will need 1 to 1.5 g per pound of body weight.
Fats
Fats are the most calorie-dense foods and should form about 20 percent of your diet. Nuts, pumpkin seeds and sunflower seeds are high in healthy omega-3 fats and are ideal high-calorie snacks. Eggs are a good source of protein and omega-3 fats and should be part of your breakfast every day. Use olive oil liberally on salads and in your cooking, and have some fat with each meal.
Supplements
Use food supplements to help boost your calorie and food intake. A whey protein supplement will help increase your daily protein intake, and a weight gain supplement will boost your protein and calories. Chose a weight gainer that contains complex carbohydrates and whey protein.
Frequency of Meals
Eat a meal or a snack every three to four hours. Eating five or six times a day will ensure that you are consuming enough calories and have plenty of muscle-building nutrients available in your system. Have a weight-gain shake after every workout. It contains the complex and simple carbohydrates and easily assimilated proteins that your muscles need immediately after a bodybuilding workout.
In the ebook "Bulking for Ectomorphs," Charlebois, B.S., C.P.T., suggests that having a shake before and during your workout primes your body for growth before, during and after the workout.
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