How to Eat and Workout for Ectomorphs

Are you more like a marathon runner or a swimmer? Do you think of yourself as long, lean, weary or wise? Do you find it difficult to gain muscle? If the answer is “yes, ” you are most likely an ectomorph.

Physical Characteristics

The ectomorph body type is what most models who grace fashion magazines’ covers are. They are tall and slim with short limbs and small joints. Many have a flat chest and little junk in their trunks. They can have more body fat than you might think, even though they look thin. Because their metabolism is more efficient than other types, ectomorphs are often unable to gain muscle mass. They are often called “hard gainers” in the fitness industry. Famous female ectomorphs include Kate Moss and Natalie Portman, Taylor Swift, Kate Middleton, Cameron Diaz, and Kate Middleton. Matthew McConaughey and Bradley Cooper are some of the most famous male ectomorphs.

Metabolism and Diet

Fast metabolisms are a blessing and curse for Ectomorphs. It is possible to lose weight with a high metabolism. Their metabolisms can slow down as they age. This is due to a decrease in muscle mass. This can lead to an unhealthy increase in body fat.

A diet high in calories and carbohydrates is the best for an ectomorph. About 50-60% of calories should be from carbohydrates, 25-30% from protein, and 25-30% from fat.

Additional Nutrition Tips

  • Take a snack every two to four hours.
  • To gain weight or build muscle, you should eat at least 500 calories.
  • Warm foods are better for digestion than cold ones.
  • The best starchy carbohydrate options are oats, sweet potatoes, and brown rice.
  • Bananas, papayas, avocado, peaches, and pineapple are the best fruit options.
  • The best vegetable options include broccoli, cauliflower and Brussel sprouts.
  • Nutrient-dense snacks include nuts, seeds, and nut butter.

It is important to eat a balanced, healthy diet that is rich in nutrients. You don’t have to be an ectomorph just because you can eat anything.

Pre-and Post-workout Nutrition

Eat or drink a quick-digesting carbohydrate 30-60 minutes before starting your workout. These nutrients will keep you feeling energized and fueled up throughout your workout. Don’t forget about staying hydrated during and before your workout. Hydrate with water if your exercise lasts for less than 60 minutes. To keep your energy levels up, add a fast-digesting carbohydrate (gel, blocks or beverage) to any exercise that lasts more than 60 minutes.

After your workout, you should eat 30-60 minutes before preparing your post-workout meal. A 3:1 to 4:1 ratio of carbs and protein is the ideal post-workout meal. This will help you quickly replenish glycogen and repair and build muscle fibres. This is an example of a delicious post-workout meal that you can find in our No Excuses breakfast cookbook. 50 Healthy Breakfast Ideas!

Nutty and Fruity Amaranth Hot Cereal

(Makes 1 serving)

  • 1/3 cup amaranth
  • 1/3 cup water
  • 1/4 cup rice milk
  • 1/4 cup dried cranberries
  • 1 Tbsp. chopped nuts
  • 1 Tbsp. chia seeds
  1. Bring the water to a boil in an ovenproof saucepan. Add the amaranth. Reduce heat to a simmer, cover and continue cooking until water has been absorbed. Add the rice milk, cranberries and nuts to the bowl. Serve in a bowl.

Fitness Goals

When it comes to building muscle mass and shaping the body, Ectomorphs are at an advantage. A dedicated nutrition and training program can help you achieve your goal of creating curves and toning a small frame. A solid and consistent weight-training program is beneficial for all ectomorphs.


Ectomorphs excel at endurance-type activities, so it’s no surprise that many prefer cardio training to weight lifting. To stimulate muscle growth, you should do as little cardio as possible for your general health. It is recommended to exercise at least three times per week, each time for 30 minutes.

Weight Training

A simple weight-training program using heavy weights is essential for ectomorphs to build muscle mass and strength and shape their bodies. Each muscle group should focus on heavier weights and three to five sets of eight to twelve reps.

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