The ectomorphic body type is the one that has the most difficulty increasing muscle mass. So it is one of the first somatotypes to use sports supplements.
While sports supplements should always be viewed as a supplement and are not a substitute for a good eating plan; it is true that some are capable of helping an ectomorph gain muscle mass.
This article describes the best sports supplements for ectomorphs.
Sports Supplements For Ectomorphs – Which Are The Best?
If you have an ectomorphic body and you opt for supplementation, mass gainers and creatine monohydrate are among the best. Gainers provide carbohydrates and proteins of high biological value and creatine will provide extra energy in workouts. The best sports supplements for ectomorphs are:
1. Creatine monohydrate
There is a tendency to believe that taking creatine is dangerous for health. However, today’s research has made it clear that taking creatine cyclically is safe. (2,3,4)
Creatine is one of the best supplements for muscle growth mass because it is capable of optimizing the processes of obtaining muscle ATP. Taking 2 to 3 g of creatine is enough to be able to see changes in performance in the gym. Ultimately, creatine is capable of increasing the volume and strength of muscles.
2. Whey protein
Whey protein powder is one of the best supplements for increasing muscle mass. In particular, it is useful when you cannot cover the recommended amount of protein per day through food. Before buying, make sure that it does not contain high content of poor-quality ingredients such as sugar, sweeteners, and soy.
It is important to know that the maximum protein absorption limit is 10 g per hour. (1) The equivalent of one serving of protein supplements every 3 hours. An excess of this type of sports supplement will not lead to any extra benefit in increasing muscle mass.
3. Gainers or mass gainers
The gainers or mass gainers are sports supplements based on carbohydrates and proteins. These are ideal for an ectomorph to gain muscle mass. To train, the body needs an extra 100 g of carbohydrates per day; gainers are one way to provide this source of energy.
Mass Gainers are generally made of a mixture of maltodextrin and whey proteins. When the goal is to increase muscle volume, these are one of the best options. If the goal is to burn fat, they are not the most suitable sports supplements.
4. Branched amino acids bcaa
The BCAA amino acids are a sports supplement composed of amino acids lysine, arginine, and valine. These types of amino acids are the first to be released from your muscles when you start training.
Although the results in increasing muscle mass are good, they are more expensive so they tend to take in lower doses. Studies have confirmed that taking 44 g of amino acids per day, the results are excellent, however, this would be economically unfeasible. So they are usually taken in combination.
5. Pre-workout supplements
The pre-workout supplements (or pre-workout) are a type of sports supplement taken before training. They serve to increase athletic performance, usually by stimulating the nervous system.
Most of these types of supplements are high in caffeine, vitamin C, and essential amino acids. Pre-training is considered one of the best sports supplements to increase muscle mass not because of its nutritional effects, but because of its effects on increasing physical activity.
High concentrations of caffeine will lead to an increase in the intensity of your workouts. It is important to know that this sports supplement should be used in moderation; its excess can cause psychological disorders. The most frequent are nervousness and insomnia.
Supplementation should not replace diet
Sports supplements for an ectomorph and all types of physical complexion should be a supplement not a replacement for food.
While they can help improve muscle-building results, they are not a substitute for diet.
If you are an ectomorph and you do not know what you should eat to gain muscle mass, you can read the diet for ectomorphs.
The best supplements for ectomorphs are creatine, gainers, and protein.
Branched-chain amino acids work well but are more expensive with similar results.
Pre-workout supplements can have side effects and increase an ectomorph’s nervousness, so they shouldn’t be the first choice.