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Ectomorphs, characterized by a thin body type and difficulty gaining weight and muscle mass, require a specific approach to achieve their mass gain goals.
Nutrimuscle reveals the best gainers for ectomorphs, as well as advice for optimizing weight gain and muscle growth.
What is a gainer?
A gainer , also known as a “mass gainer” or “weight gainer,” is a dietary supplement intended to increase caloric intake and promote muscle mass gain.
It is typically made up of protein, complex carbohydrates and simple sugars, providing a quick and long-lasting source of energy for intense workouts.
Why do ectomorphs need a gainer?
Ectomorphs often have trouble gaining weight due to their fast metabolism and low appetite. A gainer can help bridge this gap by increasing caloric intake in a convenient and effective way.
Gainers are high in protein for muscle growth, carbohydrates for energy, and fats for extra calories. What more could you ask for?
Best gainer for ectomorphs
At Nutrimuscle, we offer gainers formulated to meet the specific needs of ectomorphs. Our gainers are designed to provide optimal caloric intake while offering maximum digestibility.
For example, our Musclemasse contains a balanced blend of high-quality proteins and complex carbohydrates, ensuring a sustained release of energy and essential nutrients for muscle growth.
How to take a gainer?
To maximize results, it is advisable to take a gainer after training to take advantage of the anabolic window, a period during which the body absorbs nutrients better.
It can also be taken between meals to increase total calorie intake. For example, mixing 100g of Musclemass with 50cl of milk or water creates a nutritious, high-calorie drink that is ideal for snacking.
Other useful supplements for ectomorphs
In addition to gainers, there are some other supplements that can be beneficial for ectomorphs. Creatine is particularly effective for increasing strength and performance during intense workouts.
BCAAs (branched chain amino acids) are also recommended to improve muscle recovery and reduce fatigue.
Finally, whey protein provides a quick source of protein to support post-workout muscle synthesis.
Diet and Workout Plan for Ectomorphs
A well-structured meal plan is essential for ectomorphs looking to gain weight. It is crucial to consume calorie-dense and nutrient-dense meals throughout the day.
For example, a breakfast rich in oatmeal, fruit, and nuts, followed by a balanced lunch that includes lean protein, complex carbohydrates, and vegetables, helps keep your calorie intake high. For dinner, focus on sources of complex carbohydrates like quinoa or sweet potatoes, accompanied by protein like salmon or chicken.
In terms of training, ectomorphs should focus on strength exercises such as deadlifts, squats, and bench presses.
It is recommended to perform sets of 8 to 12 repetitions with moderate to heavy weights to stimulate muscle hypertrophy.
Remember to plan for rest and recovery days to avoid overtraining and promote muscle growth.
Ectomorphs can overcome the challenges of gaining weight and muscle mass by using quality gainers, adopting a high-calorie diet, and following a structured training plan. The combination of these elements will help optimize their results and achieve their goals effectively.
Sources
1. "Carnosine and L-arginine attenuate the downregulation of brain monoamines and gamma aminobutyric acid; reverse apoptosis and upregulate the expression of angiogenic factors in a model of hemic hypoxia in rats." PubMed. PMID: 31641819.
2. “Acute supplementation with an amino acid mixture suppressed the exercise-induced cortisol response in recreationally active healthy volunteers.” PubMed. PMID: 32703216.
