Since our nervous system controls our muscles, it makes sense to keep them well nourished.
They are also used to make neuro chemicals that are used in your brain and nervous system. This is due to the amino acids found in protein which is needed to form enzymes. Protein also ensures your body functions well. You need protein to build muscles, which is pretty obvious. Consume Enough Protein in your ectomorph diet
ECTOMORPH HOW TO CUT BODYBUILDING FREE
To learn more, join my free inner circle.Ĥ. This is because some simple carbs actually do not have much of an effect on blood sugar and vice versa.Īs such, the Glycemic Index and the Glycemic Load were born. Understanding this about carbs is important, it makes your weight gain healthier and might even save your life.īut hang on, the thing about the “simple” and “complex” classification does not tell the whole story. Complex carbs tend to be high in various other important nutrients, vitamins and minerals.Complex ones keep you going consistently throughout the day Simple carbs lead to large spikes in blood sugar resulting in crashes and subsequent food cravings.Numerous studies have shown a positive association between higher and increased risk of type 2 diabetes and coronary heart disease with simple carbs (6).Make complex carbs the primary source of carbs in your ectomorph diet Studies have also found that post workout insulin levels that were 30x higher did not affect protein synthesis (5).Studies have found that when insulin sensitivity is high, a low level of insulin is enough to trigger the protein deposit process for muscle growth and repair (4) The real issue is insulin sensitivity, not levels of insulin.By ingesting high levels of simple carbs, it will disrupt your insulin sensitivity (4) Your muscles are temporarily insulin resistant post workout due to tissue micro-injuries which impair the mechanism that utilizes glucose in your muscle.Your glycogen stores will typically not be depleted by more than 30% post workout, unless you are performing exhaustive endurance work or if you are planning to train the same muscle groups in the next 24 hours (2) (3).Why the myth of ingesting simple carbs post workout is wrong When you ingest simple carbs, it will quickly raise the levels of insulin (function: regulate blood sugar level), which will also help you improve the uptake of protein.To quickly replenish the depleted glycogen stores (carbs stored in the muscles for energy).Theoretically, it makes sense to consume simple carbs post workout for two reasons: In layman’s term, simple carbs are easily digested by the body whereas complex carbs take longer to break down. Simple carbs include sodas, sweets, chocolates, white rice etc while complex carbs include fruits & vegetables, whole grains, nuts & seeds, brown rice etc They can also be classified into two categories – simple (e.g. There are three types of carbohydrates: starch, sugars and fibers.
If possible, get a trusted water purifying machine, though it is not necessary.ģ. The quality of water you drink also affects the quality of your muscles. Water balance is the most important variable in sporting performance and the maintenance of good health.ĭrink loads as you need water to transport nutrients (namely protein) around your body! If your muscles become dehydrated by only 3 per cent, you will lose 10% of your contractile strength and 8% of speed (1)! This is also a common problem with ectomorphs, me included, who can’t stand eating so much all at one go. It will also negate the problem of heavy meals in one sitting – where excess calories are stored as fats since your body cannot use up all the calories. Spread your ectomorph diet into 6 smaller meals daily, with an interval of 2-4 hours between each meal.Įating regularly will prevent your body from switching into starvation mode. So please read through this article and adhere to the guidelines shared.Įctomorph Diet Guidelines 1. Not only can it help you gain weight effectively, it will also help you achieve a lifetime of health. This is one long article (Ectomorph Diet Guidelines) precisely because it is an extremely important one.