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The Best Muscle- Building Supplements for Ectomorphs(Updated December 2. We’ve gotten several hundred questions about supplements for ectomorphs—which supplements are best for us, what brands we recommend, whether they’re healthy, and whether we need them at all. The answer to that last question is simple: you don’t need them. You can build muscle just fine without them. However, adding in some key supplements can speed up your gains, make your life easier, improve your health, and even save you some money. That is, if you’re smart about it.
To make things simpler for you, we’ve put together a protocol that should be ideal for improving your gains. Which supplements, how much, and when. These probably aren’t the supplements you expect, though.
Two are classic, since they work for all body types, but you’re going to find the third one a little weird. It only works well for ectomorphs, so you may have never even heard of it. Finally, this is a research- based article, and there’s a lot of research being done into muscle- building supplements. We’ll update this post every month with all the relevant new studies that come out. Recent updates: Ashwagandha: very interesting.
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Last year a study came out showing that ashwagandha can increase testosterone production, reduce cortisol production, increase strength, limit fat storage, and accelerate the pace that your body can build muscle. To give you an idea of the magnitude of these effects, the study found a 1.
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If more robust evidence comes out to back up these findings, ashwagandha could one day make it onto our official list. Beta- alanine: good, not great. Beta- alanine is proving to be quite effective. It’s not on the golden list yet, but for those eager to experiment with new supplements, this could noticeably improve the speed with which you can build muscle. The ideal dosage seems to be around 4 grams per day at any time (similar to how you take creatine). Be warned, though—it can make your skin tingle.
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Harmless, but strange. Vitamin D: a healthy testosterone booster for some. Vitamin D can increase testosterone output if you’re deficient in vitamin D, and most people are. For guys who don’t get enough sun though, this can bring their muscle- building potential back to baseline while improving their general health. Fish oil: healthy.
Another study has come out showing that fish oil can slightly improve weightlifting performance. There are others showing that it can allow you to build slightly more muscle slightly more leanly and reduce soreness from training. These effects are weak compared to the core muscle- building supplements, though. Fish oil is still a supplement that is better for general health than body composition. HMB: wait and see.
HMB did really well in a couple studies funded by companies that make it. That’s not uncommon.
Now we need to wait to see if these results can be reproduced. This could wind up being a good one, but it’s too early to say.
Collagen powder: ignore it. A new study just came out showing that collagen powder can be effective for building muscle in old people with sarcopenia (age- related muscle loss).
However, whey protein is likely still a better bet for young skinny guys trying to build muscle because whey has more of the amino acid leucine, and leucine is the amino acid that optimally stimulates muscle protein synthesis. Baking powder: misery awaits.
Some cool research is going on with plain old baking powder, and a new study just came out showing that it improved muscular endurance by 4. Very cool, but way too early to draw any conclusions, especially when it comes to muscular strength/growth. The dosage in the study was 0. I tried this and I really do not recommend it—extremely unpleasant. Nitrates: ignore for now. There was a buzz about the nitrates in beets and leafy greens being good for gains, but as more research comes out, they’re seeming less and less intriguing.
Great for general health, not gains. With that handled, let’s move on to the very effective muscle- building supplements with rigorous research proving their effectiveness. Ectomorphs need to approach supplements differently. Only 3% of people are looking to gain weight.
When companies are making a supplement for the masses, we are not the masses. Most supplements are targeted at the average person, and the average person is overweight. Being muscular is considered very attractive these days, so there are some supplements for muscle gain out there, but even then, most of them don’t take into account the fact that us ectomorphs are trying to gain weight. For example, consider branched chain amino acids (BCAAs). BCAAs are in incredibly popular ingredient in muscle- building supplement cocktails, and they’re a perfect example of the kind of supplement we don’t need. All protein sources are made up of amino acids. The benefit of BCAAs are that you’re extracting only some of the amino acids out of the protein source, making BCAAS lower in calories than, say, whey protein.
As naturally skinny guys, we want those extra calories. Why would we pay extra to get less?
Besides, the other nutrients in whey spike muscle protein synthesis far higher than BCAAs taken alone, making whey protein better for building muscle anyway (study). This supplement protocol has one type of guy in mind: the naturally skinny ectomorph who’s looking to build muscle, i. Do us ectomorphs need supplements? No. Supplements aren’t magic. You can build muscle very well with just a good lifting program, a good bulking diet, and some quality sleep. Cheap, simple and effective, and until you’re doing that properly, all the money you spend on supplements will be wasted. Even if you find a supplement that can boost your results by 5.
Crappy program + supplements = no results, frustration, wasted money, cursing your skinny genetics, and giving up. Mediocre program + supplements = you’ll think that building muscle is a slow, unpredictable and frustrating process. Great program + no supplements = great, steady, reliable results. Other people will assume you have good muscle- building genetics. Great program + great supplements = “holy $%& man! Are you on steroids!? Last Thanksgiving you were skinny!”A good program (like ours!) that includes both training and nutrition is the #1 place that you want to invest.
Hehe, okay, yeah, so we’re a little biased there. But it’s still true! You won’t pill- pop and powder- shake your way through $2. You can invest once, start following an optimal lifting and diet routine, and then collect your results consistently over the coming days, weeks, months and years. Taylor is a good example of that: With weightlifting and nutrition handled though, these supplements will help you transform yourself much faster.
This protocol is backed up by well established research, I used it to gain over 5. Simple Calories > Fancy Ingredients. Us skinny guys need to be eating more calories than we want to. I don’t know about you, but that’s hardest part of building muscle for me. Not the lifting, but the eating. We don’t want a supplement protocol that’s just a bunch of vitamins, we want one that contains a hell of a lot of calories. But we also don’t want to get fat, so we need to focus on consuming the right kinds of calories during the right circumstances.
In this study, guys who added whey protein and maltodextrin into their diet gained an extra 7. Now I want to be clear here. Workout nutrition is overhyped.
Nothing trumps overall calorie and protein intake. You’ll build muscle whether you take this drink first thing in the morning, while training, or even right before bed—gasp—so long as you have a good lifting program. That’s because the calorie, carb and protein content of the workout drink supersedes the timing of it (study, study, study). We do recommend that you take it while training, though. Contoh Program Bimbingan Konseling Sd. Because insulin sensitivity in your muscle cells will be heightened after training, meaning that your body will use the nutrients to construct muscle mass instead of storing them as fat (study).