Best Supplements for an Ectomorph

It might not seem fair, but some people can gain muscle and bulk up more easily than others. If you fall in the group of people who find it a challenge despite spending more time at the gym than anywhere else, you are likely an ectomorph.

But fear not, it is still possible to pack on the muscle. You just might need a little help from supplements specifically designed to support muscle growth. With so many options out there, how do you choose?

Here, we reveal which supplements are best for muscle gain and explain what it means to be an ectomorph.

What Exactly Is An Ectomorph?

The word ectomorph may sound like a word you would use to describe someone with shapeshifting superpowers, but it is actually the name for a body type that struggles to put on weight or muscle mass.

Some of us can hit the gym and see results in just a few training sessions. Whereas ectomorphs may spend hours every week trying to bulk without getting anywhere. Typically, people who fall under this category are slim and have a small frame, so they naturally do not possess the bulky physique of others.

Our genetics partly determines our body type. If you’re a naturally slim person, the chances are the rest of your family are too. But just because you have a small frame doesn’t mean you can’t put on muscle. Look at light weight bodybuilders, for example.

Unfortunately, there aren’t necessarily specific foods or supplements targeted to different body types that will magically solve your problems. However, there are things anyone looking to put on muscle can do to accelerate growth.

Firstly, reassess your diet. To put on muscle mass, you must consume more calories than you expend and eat the right kind of nutrients to support muscle growth. We will talk about this in more detail later.

Secondly, take muscle-building supplements to optimize muscle growth. Here’s what we recommend!

Best Supplements For Bulking

Creatine

Creatine is a chemical compound produced in the body by the liver and kidneys. It is converted by the muscles into phosphocreatine, a precursor to adenosine triphosphate (ATP). This extremely important molecule is the body’s main energy source.

During exercise, muscles burn through ATP to fuel their movement. However, the body cannot produce an unlimited supply. High-intensity exercise is extremely energy-demanding and requires more ATP than your body can produce. Without a readily available source of ATP, you will experience fatigue.

Taking creatine supplements can help boost the production of ATP to increase the amount of energy available during your workouts ¹. This allows you to work out harder and for longer, maximizing muscle growth and endurance.

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Protein

Amino acids are the building blocks of muscle and are produced naturally by the body, or consumed in the food you eat. High protein foods provide a rich source of amino acids, which can be used to build and repair muscle proteins, known as muscle protein synthesis.

Multiple studies have found that consuming whey protein alongside resistance training is an effective way to increase muscle growth ². But you can also get your protein from plant-based sources, including brown rice, a fantastic vegan-friendly option for you to consider.

Beta-alanine

Lactic acid buildup in the muscles arises during exercise when there is insufficient oxygen to metabolize glucose, resulting in fatigue—as such, reducing muscle acidity is key to delaying fatigue and will allow you to work out at a higher intensity for longer.

Beta-alanine is a non-essential amino acid produced naturally in the body or taken as a supplement. Research suggests that it can help prevent the buildup of lactic acid in your muscles by increasing the amount of carnosine, which acts as a buffer against lactic acid ³.

Caffeine

Caffeine is a central nervous system stimulant many of us are familiar with and consume daily. But did you know caffeine can also benefit your workouts?

Taking caffeine before a training session enhances blood flow to increase the delivery of oxygen and nutrients to your muscles, provides extra energy so you can work out longer, and improves focus and motivation. It is no surprise it is one of the most common pre-workout ingredients.

According to one study, caffeine can improve muscle strength and power, which can improve overall exercise performance ⁴. It might just give you that little extra boost to take your workouts to the next level!

High-quality caffeine pills like Performance Lab Caffeine Plus provide a convenient source of caffeine, with a sensible dosage of 50 mg per serving for an effective boost without the dreaded crash afterward.

Diet Tips

Taking supplements that support muscle gain is a great way to increase muscle mass if you are an ectomorph. But these are only effective when combined with a well-balanced diet that contains the right amounts of the three macronutrients: carbohydrates, protein, and fats.

As mentioned earlier, protein supports muscle growth and repair. As such, a high-protein diet consisting of plenty of foods like fish, chicken, eggs, dairy, and nuts is crucial for building muscle.

Carbohydrates are broken down into glucose, one of the body’s primary energy sources. Eating plenty of complex carbohydrates such as legumes, pulses, vegetables, and wholegrains replenishes your depleted glucose to prevent fatigue and improve your performance the next time you hit the gym.

Fats also provide a significant source of energy during exercise. Some are crucial to maintaining a healthy body and brain. However, it’s important to limit your intake of saturated fats, like fried foods, butter, cream, and red meat, as they can raise cholesterol and increase the risk for heart disease ⁵.

On the other hand, unsaturated fats such as olive oil, nuts, and avocados are considered healthy fats and are an important part of a muscle-building diet.

As well as eating a good balance of the three macronutrients, you must consume more calories than you use. This gives your body the extra energy to boost muscle size and strength during weight training ⁶.

This can be difficult for ectomorphs as they often have a small appetite and are highly energetic. So, make sure you’re packing in the calories if you want to gain muscle!

Conclusion

Ectomorph is a term used to describe people who are naturally slim and small-framed and find it more challenging than others to gain muscle. But with a few dietary alterations, it is still possible!

Taking a supplement that supports muscle growth can hugely benefit ectomorphs. Some of the best for building muscle include creatine, whey protein, caffeine, and beta-alanine. Combine this with a protein-rich diet high in calories, and you should achieve the physique you’re aiming for.