What's the best sheath for an ectomorph?

Ectomorphy, the condition of ectomorphs, is a body constitution characterized by difficulty in gaining weight and developing muscle mass.

Yet many ectomorphs aspire to effective mass gain. In this quest, one dietary supplement stands out: gainer.

Normally rich in protein and calories, it's the ideal ally for building muscle. But with so much on offer, what's the best option for an ectomorph?

In this Protéalpes dossier, you'll find the essential criteria for choosing the right sheathing, as well as practical advice on how to use it effectively.

Ectomorph: what is it? 

Theectomorph is one of three body morphotypes (alongside the endomorph and mesomorph) described by William Herbert Sheldon, a 20th-century American psychologist.

This morphology is characterized by a fine bone structure, rather long limbs and low muscle and fat mass. The weight of an ectomorph is generally below average for its size. Here's a table with very general estimates to give you an idea:

From a metabolic point of view, the ectomorph consumes and burns calories rapidly.

Its fast metabolism, combined with certain genetic predispositions, makes it difficult for it to accumulate fat or muscle.

How do you approach weight gain when you're an ectomorph?

As a reminder, mass gain is a period during which an athlete makes every effort to put on muscle.

This includes fairly intense strength and resistance training, as well as a high-protein, high-calorie diet.

As a general rule, the effort invested pays off after 3 to 6 months, depending on the individual's personal objectives and the supplements used, such as the whey for mass gain that may have been chosen.

As you can imagine, building mass is a real challenge for all ectomorphs. Their rapid metabolism, combined with a low appetite, makes muscle growth a challenge. The appetite-suppressant effect of protein powder doesn't help either!

On the other hand, their bodies don't respond as quickly or as effectively to training. Mass gain therefore takes longer, and athletes often give up hope after a few months' work with no significant results. 

Yet ectomorphy is not inevitable. In fact, this predisposition can be quite interesting when the athlete is getting older or has reached his or her ideal weight. It should also be remembered that these designations refer only to a category of morphologies and not to a fixed underlying physiological condition. It is possible to gradually slow down an ectomorph's metabolism. 

To achieve this, the athlete must be particularly careful to avoid overtraining. Training sessions must be intensive, but sufficiently spaced out to ensure optimum recovery. The ectomorph body needs time to recover and build muscle. The athlete must not neglect rest days, muscular and energy recovery and, above all, sleep. 

Example of a training plan for ectomorphs

Here's an example of a training program for mass gain adapted to an ectomorph. This program is designed to be carried out over a week, with rest days to allow optimal recovery.

Monday: chest and triceps day

• Bench press: 4 sets of 8-10 repetitions
• Dumbbell bench press: 3 sets of 8-10 repetitions
• Machine spreads: 3 sets of 10-12 repetitions
• Front bar for triceps: 4 sets of 8-10 repetitions
• High pulley triceps extension: 3 sets of 10-12 repetitions

Tuesday: back and biceps day

• High-bar pull-ups (or assisted pull-ups): 4 sets of 8-10 repetitions
• Rowing barre: 3 sets of 8-10 repetitions
• Pulldown with high pulley: 3 sets of 10-12 repetitions
• Curl biceps barre: 3 sets of 8-10 repetitions
• Dumbbell biceps curl: 3 sets of 10-12 repetitions

Wednesday: rest

Thursday: legs and shoulders day

• Squat: 4 sets of 8-10 repetitions
• Thigh press: 3 sets of 10-12 repetitions
• Leg curl (hamstrings): 3 sets of 10-12 repetitions
• Dumbbell shoulder press: 3 sets of 8-10 repetitions
• Lateral raises: 3 sets of 12-15 repetitions

Friday: active rest (light cardio activity such as walking or cycling at low intensity)

Saturday: full-body day

• Deadlift: 3 sets of 6-8 repetitions
• Pull-ups: 3 sets of max repetitions
• Dips (for chest and triceps): 3 sets of max repetitions
• Lunges: 3 sets of 10 repetitions per leg
• Alternating dumbbell curl: 3 sets of 10-12 repetitions

Sunday: rest

Additional tips:

• Make sure you warm up properly before each session to avoid injury.
• Ectomorphs should focus on compound exercises that target several muscle groups at once, without forcing specifically on a single joint over several exercises in a row.
• Progression is the key: gradually increase loads as you get stronger.
• Diet is crucial. Make sure you eat enough protein, carbohydrates and healthy fats to support muscle growth.
• Stay hydrated and make sure you get plenty of sleep for optimal recovery.

As far as diet is concerned, the athlete should give more space to proteins , and try to absorb 2 g/kg/d during a mass gain phase. In addition, you should review your daily calorie intake and aim for between 45 and 55 kcal/d, i.e. between 3,150 and 3,850 kcal per day for a 70 kg individual during this phase.

Why use a gainer?

Although a protein powder is not mandatory for building muscle, consuming this type of product is a highly recommended step, especially for an ectomorph.

The majority of our protein and calorie requirements come from our diet. However, it's not easy to meet all your nutritional needs through meals alone (lack of appetite, too great a burden on the digestive system, lack of time, cost...).

Protein powder is a practical and ultimately less costly way of achieving the desired protein intake, even when choosing a quality solution.

Of all supplements of this type, whey remains the most popular. But for all its qualities, this product is not entirely suitable for mass gain when taken on its own.

While they provide quality protein, they lack calories. Gainers, on the other hand, have been formulated for mass gainers.

In addition to protein, often linked to the whey they contain, gainers also contain a large number of carbohydrates to provide the necessary caloric surplus. This surplus is essential for building muscle. A training program during mass gain will increase the athlete's energy requirements.

If calories are in short supply, the body will tend to "burn" the ingested nutrients to produce energy, rather than using them to create muscle tissue. In the event of a caloric deficit, the body will not have sufficient energy for muscle building. Even proteins and amino acids will be consumed and degraded for energy production.

The carbohydrates contained in gainer deliver the essential calories to avoid this counter-productive situation. Lipids might seem a better alternative, since they provide more energy. However, it's more complicated to supplement a large number of lipids, and carbohydrates are better suited to an effort-related intake.

Don't get me wrong, fats are essential for mass gain, but they have to be provided mainly by the diet, which is relatively easy (give preference to unsaturated fats). Carbohydrates are therefore additional macronutrients of particular interest for producing a caloric surplus on a high-protein diet, for intake other than from food.

Mass gainers therefore have the best composition for mass gain. This is especially true for ectomorphs. However, the choice of brand and product in particular will be decisive.

How do you choose your sheathing and find the best on the market?

Choosing the right sheath is no easy task, because unfortunately, not all sheaths are created equal. To make the right choice, you'll need to consider a number of different criteria. Here are the points we think are most important: 

Protein content 

There's no point in using a gainer if it doesn't enable you to supplement your protein intake. Choose the product that will give you the means to reach the 2 g/kg/d target (all sources combined).

Some supplements may require you to consume at least 3 shakers a day (we'll see later how to dose your gainer). Not ideal for an ectomorph or any other athlete.

Amount of carbohydrates

As we've said, carbohydrates are just as important as proteins. So you shouldn't neglect the amount of carbohydrates corresponding to a shaker of your gainer.

This quantity is essential to have a truly beneficial effect with proteins. 

Protein and carbohydrate quality

Of course, the quality of the carbohydrates and proteins is extremely important. The protein and carbohydrate sources used to formulate a gainer vary enormously from brand to brand.

This product may contain casein, whey concentrate, whey isolate, vegetable proteins or egg proteins.

Take a detailed look at the manufacturing process, protein sources and traceability of raw materials.

In terms of carbohydrates, gainers contain both simple sugars and more complex carbohydrates such as maltodextrins (see our maltodextrin guide).

We prefer supplements with a maximum of organic ingredients and/or with special labels.

Total caloric value 

The raison d'être of a gainer is to provide, in addition to protein, extra calories to promote weight gain. However, this intake must be linked to the recommended intake volume.

Nor should a gainer provide an unreasonable amount of calories in relation to diet, which should remain the basis.

So it's crucial to look at the total calorie value per serving to make sure it aligns with your daily goals.

Presence of additives

As with all other protein nutrition products, it's vital to pay close attention to composition. Numerous additives (sweeteners, lecithins, thickeners, etc.) are regularly used by manufacturers.

Micronutrient content via raw ingredients

A good gainer offers more than just macronutrients. Micronutrients, such as minerals, also play a role in muscle recovery and overall health.

These micronutrients are rarely added externally, and can be linked to the use of raw, unprocessed sources, such as raw, non-alkalized cocoa or raw, organic whole cane sugar, as in Protéalpes' organic cocoa gainer.

Your food sensitivities and manufacturing processes

Some of us may have intolerances or sensitivities to certain ingredients. For example, if you're lactose intolerant, a whey concentrate-based gainer (which often contains lactose) may not be ideal for you.

Choose a gainer made from whey isolate, which is virtually lactose-free. At a time when product origin and ethics have become central, check where your gainer comes from.

Is it manufactured in certified facilities? Does it comply with strict quality standards? Is it anti-doping certified? This information is a good indicator of product quality and ethics.

How do you take your gainer when you're an ectomorph?

When it comes to building muscle mass, especially for an ectomorph, dosage is crucial to guarantee optimal results.

It's not just a matter of adding a gainer to your routine, but of dosing it correctly according to your current diet.

Assessing the protein and calories provided by your daily meals is the first step. This will help you determine how much protein and carbohydrate you need to complete your nutritional intake. This may require a single intake, or two.

As a general rule, we focus on the quantity of protein to be absorbed. Bearing in mind that the body cannot assimilate more than around 30 grams of protein per intake, you'll need to plan for at least two shakers a day if you need to consume more than 30 g of protein in addition to your regular diet.

To leave nothing to chance, you can consult a nutritionist specializing in this field. This specialist will indicate the ideal dose, taking into account the proteins and calories to be ingested.

The timing of your gainer intake is just as crucial as the dosage. Instead, it's recommended that you consume your shaker after your workout. At this time, your body is in a state where it can easily absorb and use nutrients to repair and build muscle. This is the anabolic window, during which your body is most receptive to nutrition.

However, it is now considered that the total amount of nutrients over the day is more important than the precise moment of intake. More importantly, there are times when it's best to avoid taking your gainer. For example, pre-workout consumption can lead to gastrointestinal discomfort, ranging from gastric pain to nausea.

Also, avoid taking your shaker just before a meal, even post-workout. Protein powder leaves you feeling diffusely full. This could lead you to skip a meal or not have enough appetite to consume your meal, compromising your mass gain goals.

If you're training just before your meal, try taking the gainer with dessert, before bedtime, or at another time of day, as a snack for example.

Ready-to-use sheathing or homemade sheathing: which to choose?

Preparing a homemade gainer is quite feasible and offers great flexibility in the choice of ingredients. Usually, this involves mixing whey, a highly effective protein source, with a carbohydrate source such as oat powder.

The immediate advantage is total transparency of ingredients: you know exactly what you're putting into your preparation. What's more, if you already have whey at home, opting for this method could lighten your nutrition budget.

However, even though preparation can be quick, it takes time and regularity, especially if you plan to take your gainer every day. What's more, although oat powder is a high-quality source of carbohydrates, it is not always well digested, depending on the individual.

Ready-to-use gainers offer greater convenience. For people with busy schedules, or those who don't want to spend time on preparation, these products are very practical.

In a matter of seconds, you have a protein- and carbohydrate-rich drink ready for consumption. However, to ensure that this time-saving doesn't come at the expense of quality, you need to pay close attention to the quality of the product.

What's more, some gainers may contain additives that are potentially harmful to athletes in the long term. Hence the importance of reading labels carefully and seeking informed advice before making your choice.

Opting for a ready-to-use sheath therefore requires a certain amount of care, but remains a highly beneficial option for those looking for practicality and efficiency.

Conclusion 

Optimizing an ectomorph's sports nutrition means taking a gainer if you want to build muscle effectively. But choosing a gainer can be complicated. Athletes need to be well informed about these products.

Knowing what a gainer is, the purpose of taking it, the importance of proteins and carbohydrates, and identifying the best time of day to take your gainer are the basic information you need to know. Don't rely solely on reviews of the best products or on the nutritional advice of Internet users!

Make up your own mind based on the compositions and formulations of the products on offer, and consult a specialist in the field of sports nutrition if you have any doubts. Remember that classic nutrition (the plate) and training are really the foundations of your progress.

That said, a nutritional supplement such as a gainer is an excellent way to optimize your performance and results.