People with ectomorph body type have very slender and slim physical features. Their metabolism is faster than normal which results to an extremely lean physique. Their bone structure is light and small and they cannot accumulate muscles and fat easily. Individuals with this type of body have weak immunity and are prone to various infections and diseases.
Diet For Ectomorph Body Type
- Increased calorie intake: Loading the body with more calories gives it a signal that fats need to be stored rather than burned. Adding 600 to 800 more calories in the diet each day should be the goal.
- Nutritional focus: The diet has to be concentrated mainly on proteins, carbohydrates and fats. Protein sources include chicken or turkey meat, fish, protein shakes and powders. Complex carbohydrates such are whole grains and brown rice should be included in the diet. Natural fats are found in like omega-3 fatty acids can be obtained from nuts, avocados and fish.
- Take meals on regular intervals: Eating food high in fat and calories every 2 to 3 hours is the recommended interval. It is also advised to vary the kinds of food consumed daily.
- Water: Keeping the muscles hydrated at all times avoids the release of fluid which results to loss of muscle bulk.
Ectomorph Diet To Gain Body Weight
The following are diet tips for ectomorph individuals to gain weight:
- Taking more calories than what is usually burnt is advised. It helps to include mangoes in the diet as these are high in carbohydrates and calories.
- Take meals at frequent intervals of 5 to 6 times daily. Divide it into 3 huge meals and 3 lighter meals, and take these on intervals.
- Always have a balanced and nutrition-rich diet.
- Incorporate weight-gaining exercise with diet.
Ectomorph Diet For Muscle Gain
For ectomorph individuals to develop muscles, it helps to observe the following:
- More protein-rich foods must be incorporated in the diet. Protein plays an important role in muscle build up because of its building block, amino acids. It is advised that 2.2g of protein must be taken per kilogram of bodyweight. Foods rich in proteins are dairy products, meats, fish, seeds and nuts.
- Having adequate amount of milk also aids in building muscles. Milk and its products are definitely a good source of protein because of their contents, casein and whey. Thus, yogurt, cheese, and other dairy products have to be incorporated in the diet.
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