Ectomorph: nutrition for sustainable weight gain

Ectomorphs understand that weight gain is a challenge for them.

But there's no need to be discouraged. With a diet dedicated to weight gain, achieving a more muscular physique is possible. There are just a few rules to follow on a daily basis to achieve your goals.

Yes, an ectomorph profile needs to follow a more rigorous diet to build muscle. It's not a question of meeting protein requirements, but of maximizing caloric intake. The problem is that ectomorphs tend to lack appetite. Eating more becomes difficult, so how can you help them build muscle?

Solutions exist to overcome this obstacle. Consuming a gainer, for example, is one strategy for achieving the necessary caloric total. Here are our nutritional tips to help ectomorphs gain mass.

How do you know if you're an ectomorph?

What's an ectomorph?

Ectomorphs are characterized by a slender figure and slender bones. Their muscles are generally less voluminous than those of other body types.

This particular morphology is accompanied by a rapid metabolism. As a result, it accelerates calorie burning.
This distinctive feature hinders weight gain and muscle hypertrophy. It therefore poses a major challenge to individuals in this group seeking muscle definition.

Is an ectomorph muscular?

The ectomorph is a morphology whose main characteristic is to burn calories quickly. It's dry and not very muscular, but has as much difficulty gaining fat as muscle.

It's easy to confuse thinness with slimness. The latter have a different metabolic profile: a slim figure and a tendency to store fat. Their lighter bone structure or low muscle volume compensates for this storage.

Butectomorphs are slim, because their metabolism prevents them from storing food.

Consequently, the diet of an ectomorph is different. They eat more and prefer quality calories to gain mass. Slim profiles, on the other hand, tend to work on macronutrient distribution. Their sporting objective is to build muscle.

Can an ectomorph become an endomorph?

When athletes notice a change in their body shape, they ask themselves the same question.

No, technically, an ectomorphic organism does not become endomorphic. Nor does it become mesomorphic.

These terms originally referred to body shapes associated with personality traits:

• ectomorphs are thin and introverted;
• mesomorphs are muscular and assertive;
• endomorphs are more corpulent and sociable.

Today, modern psychology rejects William Sheldon's theory. It describes it as outdated and deterministic¹. Nevertheless, these morphological types have a genetic basis.

How should an ectomorph eat?

Ectomorphs and weight gain, why does it stall?

The rapid metabolic rate of ectomorphs requires higher calorie consumption to gain weight.
Their bodies tend to use protein as an energy source, rather than dedicating it to muscle growth. This underscores the importance of adequate protein intake.

Ectomorphs and food: the challenge

Mass gain for an ectomorph involves 3 challenges.

Firstly, he must consume a higher number of calories to compensate for his daily energy expenditure. This often requires continuous effort to maintain sufficient caloric intake.

Secondly, the frequency of training sessions must be carefully adjusted. Developing exercise routines promotes muscle growth, and avoids overtraining. The latter is likely to compromise recovery and progression.

Finally, knowledge of these characteristics is important for ectomorphs. These profiles need to implement a diet and exercise strategy tailored to their specific needs.

How do you gain weight when you're ectomorphic?

The caloric needs of ectomorphs often exceed those of other morphotypes. It is therefore essential for them to consume calories in quantity, quality and balance to support their muscular growth.

The caloric needs of ectomorphs

In practice, ectomorphs need to ingest between 45 and 55 kcal per kg over a period of mass gain.

So forget fast food when it comes to building muscle. 1,000 kcal from brown rice will be more beneficial than 1,000 kcal from a fast food menu, for many reasons.

Secondly, it's important to take into account the particular needs of the ectomorph profile:

Requirements	Caloric requirements for ectomorphs
Basal Metabolic Rate (BMR)	2,600 kcal/day
Adjustment for activity level	+ 400 kcal/day
Total calorie requirements	3,000 kcal/day for maintenance
Extra calories for mass gain	+ 500 kcal/day
Total for weight gain	3,500 kcal/day

The special ectomorph diet

The ectomorphic athlete must adopt a balanced and varied diet. In this, all macronutrients (carbohydrates, lipids and proteins) have a strategic place. The ideal ratio varies from one individual to another, but as with the general population, an ectomorph will seek a distribution that favors carbohydrates.

The ideal ectomorph profile would contain :

• 4 to 6 g/kg/d of carbohydrates ;
• 1.6 to 2.2 g/kg/d of protein ;
• 1 to 1.5 g/kg/d of lipids.

This ratio ensures sufficient energy intake. It also provides the nutrients needed for muscle synthesis and recovery.

Here's an example of the breakdown for a person weighing around 70 kg. Please note that the percentages here represent the breakdown in relation to total calorie intake, and not in relation to the total weight of macronutrients.

Energy distribution

Putting on weight when you're an ectomorph

The most common mistake made by ectomorphs who want to put on weight is to confuse quality with quantity.

Focusing on the quantity of food, i.e. calories, without paying attention to quality will block mass gain in ectomorphs. We avoid eating calorie-dense, processed foods that are nutritionally poor.

On the other hand, focusing on high-quality, nutritious food keeps bad eating habits at bay.

Planning your diet for weight gain

Since mass gain is more delicate in ectomorphs, no detail should be left to chance.

Particular importance is therefore attached to diet planning in terms of meal and snack frequency. This means dividing the diet into several meals throughout the day, rather than 3 meals. This maintains energy intake and facilitates nutrient absorption and digestion.

A menu rich in quality proteins and complex carbohydrates, as well as healthy fats, will be crucial in speeding up muscle recovery.

Adapting to the sports program for ectomorphs

In addition to diet, you should also adjust the intensity and type of physical training.

The idea is even to plan one according to the other. For example, intense training days require extra calories to support recovery and muscle growth.

Similarly, it's important to evaluate progress and adjust your diet according to your body's response to the program.

The best foods for ectomorphs

Healthy calories for weight gain

Choosing the best food is crucial to the success of an ectomorph's weight gain program.

Food options must be both calorie-rich and qualitative to stimulate healthy muscle growth. Foods such as eggs, sweet potatoes, oatmeal and cottage cheese are excellent sources of energy and protein. Olive oil and avocados, rich in unsaturated fats, are recommended to increase calorie intake without consuming large quantities of food.

Adequate daily protein intake is an essential pillar in achieving your muscle mass goals.

A short guide to recommended foods

Recommended foods	Foods to limit or avoid
Protein
Chicken or turkey meat (preferably organic)	High-fat processed meats
Oily fish (sustainably caught salmon, mackerel)	Industrial charcuterie with additives
Whole eggs (organic or at least free-range)	Very fatty meats
Cottage cheese, plain Greek yoghurt	Processed dairy products
Tofu, tempeh
Carbohydrates
Oat flakes	Processed cereals with added sugars
Quinoa, brown rice, wholegrain pasta	White breads and bakery products
Sweet potatoes, potatoes	Sweet and fried snacks
Fruit (all types)	Soft drinks and fruit juice drinks
Vegetables (all types)
Lipids
Lawyers	Hydrogenated oils and margarines
Nuts, seeds, nut butter	Fast food and commercial snacks
Extra virgin olive oil	Trans fatty acids found in many snacks
Coconut oil, linseed oil, rapeseed oil
Food Supplements
Quality Whey protein	Supplements with additives or without traceability
Quality gainers without additives	Ready-to-use protein drinks with additives
	Preworkout with multiple substances

It's not always easy to meet protein requirements with everyday foods. In fact, in addition to the quantity to be ingested, athletes of this morphotype sometimes lack appetite. As a result, they find it hard to meet their caloric intake targets and protein requirements.

In this situation, dietary supplements such as protein powders offer a solution. These products prevent athletes from overloading their digestive systems and feeling like they're "stuffing themselves" to build muscle. 

Do I need protein powder for ectomorphs?

There are many protein powders on the sports nutrition market. Making the right choice is far from simple. When it comes to bodybuilding and protein powders, most athletes turn to whey. It has to be said that whey's benefits are well proven.

But is this popular supplement suitable for ectomorphs?
Yes, but not necessarily in the same form.

Of course, whey is an important source of protein. However, in its isolated form, it's not necessarily suitable for ectomorphs, as it doesn't deliver many calories.

The trick to building muscle in the best conditions is to turn to a mass gainer. This product has the advantage of mixing whey and carbohydrates. The latter then provide the calories needed by the ectomorph. You can choose a ready-to-use mass gainer or add carbohydrates/lipids to your whey shaker, such as rapeseed oil, chestnut cream or oat flour.

Choosing the right sheath

The best ectomorph gainer is above all an ultra-qualitative product in terms of nutrition.

You need to choose an additive-free supplement produced in Europe, ideally in-house, by the brand itself. The fact that the brand manufactures its products in-house, without a manufacturer, is a real guarantee of quality in this sensitive market. It's still not uncommon to find supplements whose provenance, manufacturing site or precise origin of raw materials is unknown.

The combination of protein and carbohydrates, with a ration in favor of carbohydrates and a dose of 20 to 25 g of protein, is the optimal intake for mass gain.

4 tips for successful weight gain 

How to increase hunger

Appetite management is probably the biggest problem for ectomorphs. Poorly planned meals can jeopardize the entire nutritional program.

Ectomorphs tend to feel full much more quickly. Protein powders are highly satiety-inducing. It is therefore advisable to take your shaker with dessert, or at a distance from a meal if taken beforehand.

Planning your diet for the long term

An ectomorph's nutritional program needs to be studied in its entirety and considered on a long-term basis. It requires continuous monitoring to adjust diet and training sessions as necessary.

To ingest your calories and meet your protein requirements, you need to review your entire diet. This step is essential for the correct dosing of your gainer. These shakes supplement both the calories to be absorbed and the proteins to be assimilated.

Although they play an important role, you must avoid any excess. Consuming gainers should not form the basis of your diet, even if you're looking to build muscle fast.

Just as there is a potential risk with whey if consumed in excess, gainers must also be well consumed and properly integrated into the diet. They are there to complement a balanced diet.

Recovery for weight gain

Rest and recovery are just as important as diet and training. Sufficient sleep and effective stress management are essential for mass gain. They give the body the opportunity to rebuild and strengthen itself.

Ectomorphs therefore need to ensure they get adequate rest to support their progress.

Monitor your body composition

Throughout a weight gain program, you need to monitor your body composition. The challenge is to determine whether weight gain is due to an increase in muscle mass or fat.

Impedancemeter-type scales and calipers (skinfold forceps) measure body composition with good accuracy. However, results must be treated with caution.

Recording these measurements on a weekly basis enables progress to be monitored and the program adjusted accordingly. However, the best indicator remains personal well-being and one's own sensations. So you need to be careful with the numbers on the scale, and pay particular attention to visuals and enhanced performance.

Tracking your progress towards weight gain

If progress stagnates, it may be necessary to increase daily calorie intake. Conversely, excessive fat gain may indicate the need to :

• reduce calories;
• modify the distribution of macronutrients;
• increase strength training (number of sets, repetitions, sessions, load, etc.);
• modify the type and intensity of activity.

These adjustments are made in small steps, to assess the impact on the body.

Here are the signs of inadequate or excessive nutrition to recognize:

• rapid and significant weight gain in the form of fat ;
• sensation of heaviness or persistent fatigue ;
• digestive problems.

These symptoms indicate a diet that is not adapted to the body's needs. They require re-evaluation and adjustment.

Conclusion

It's possible to build muscle mass when you're an ectomorph. With the help of weight training sessions and the right diet, building muscle mass is difficult, but achievable. To achieve significant results, a balanced, structured diet accompanied by strength sports is necessary.

Ectomorphs must adopt a diet rich in protein calories, but without excess. These tend to ensure a healthy balance for their overall physical health. A sufficient daily intake of energy-giving foods is essential. This takes the form of frequent meals, in 5 to 6 portions, with snacks. The addition of food supplements, such as whey protein , is also useful to complement a breakfast or snack, for example.

At the same time, physical exercise, particularly weight training, plays its part in the mass gain of ectomorphs. A planned, intensity-driven training program stimulates muscle growth and promotes weight gain. Practitioners are reminded that consistency and perseverance are essential. Progress may seem slow, but over time it takes shape.

Finally, each individual has a different body type. What works for one may not be ideal for another. That's why it's important to go at your own pace, and get help from a nutritionist specializing in weight gain if you need it. Listening to yourself is the best way to adapt your diet and bodybuilding program. In this sense, online tools and tracking applications help you to monitor your progress and adjust your program.