The 5 Best Bulking Supplements For Hardgainers
Written by Martin Ebner, head Personal trainer and sports nutrition specialist at Ebylife.
As a personal trainer and sports nutrition specialist, I’ve heard, seen, and tried it all. I’ve seen many fitness and supplement fads flash across headlines, tweets and social media channels, and subsequently fade like a dying star into the internet abyss once we all realised that no, it doesn’t work.
This has made me a little skeptical when it comes to certain supplements. I know how to spot a gimmick and a fraud but I'm also willing to give new supplements a try for my own personal gains. When formulated and implemented properly, I’m also a firm believer in the power of supplements. But I also know that supplements are exactly that; they supplement your training and diet and can only aid and refine, not define your results.
Knowing what supplements are worth your time and money and when and how to use them can make all the difference. In this article, I'm going to focus specifically on the best supplements for Ectomorphs looking to build muscle mass. Of the 3 Somatotypes, an ectomorph, also known as Hardgainer or Skinny guy is the male body type that often struggles most to build muscle and gain weight. This is where certain supplements can come in very handy.
The recommendations included in the blog come from my many years of coaching and developing exercise and nutrition programs to help maximize results for myself and my clients. All of the supplements mentioned here are legal and safe.
If you aren't sure what a bulking diet for a Hardgainer looks like, fear not, we’ve designed one for you!
The Ultimate Bulk-up Diet Plan For Skinny Guys
Welcome to the ultimate Bulk-Up diet plan for skinny guys.
What’s included in the diet plan:
✔ A fully comprehensive and easy-to-follow 7-day food plan (To be repeated until you reach your ideal weight and/or results).
✔ A carefully calculated calorie surplus, macronutrient split and precise measurements to maximize weight gain and encourage muscle growth for Skinny guys.
✔ 2 Delicious post-workout smoothie recipes to help fuel your gains.
✔ A weekly grocery list and instructions.
✔ A sample workout from our 5-day split bulk-up workout plan for skinny guys.
✔ Combines perfectly with all of our Skinny Guy bulk-up workout plans.
This diet plan is perfect for Ectomorphs and ‘hardgainers’ looking to build muscle and gain weight.
The file is in PDF format and is compatible with all phones, computers, and tablets.
We also have a Vegetarian and Vegan option.
Protein Powders
Protein powders are by far the most popular supplements and the only supplement that I use daily and year-round. They offer an easy and straightforward solution to help you meet your macronutrient needs when bulking up, cutting or during maintenance phases. When choosing a protein supplement, the factors I look for are:
Taste: Does it have a pleasant taste or is it tasteless? Does it contain any artificial ingredients such as sweeteners? Can I add it to a variety of different recipes without noticing a change in flavor and/or consistency?
Affordability: Is it affordable compared to the different protein supplements and if it’s not, is it worth the extra money?
Source: Is it made from clean, sustainable, and scientifically-backed ingredients and sources?
Dietary preference: Is it suitable for my specific dietary needs (Plant-based, Gluten-free, lactose, etc)?
For Ectomorphs, I recommend making protein powder a staple in your diet year-round when the thought of another chicken or turkey breast is just too much for you to handle, when short on time or when you need a quick fix pre and post-workout. When building muscle is your goal, make sure to consume 20-30 g of protein 30-60 minutes prior to your workout to help adequately fuel and prime your muscles for your training sessions and another 20-30g of protein + carbs immediately afterward to help kick-start your recovery. A ratio of around 3:1 Carbs to Protein is ideal post-workout for Ectomorphs looking to build muscle mass.
When it comes to protein powders, there are literally hundreds if not thousands of options to choose from. From Whey and Casein to Marine collagen and rice protein, you can find at least a dozen to support every dietary requirement and budget. Here are 3 of my favorites:
Also See: The 7 Best Protein Powders For Building Muscle
The Best Whey Protein for Ectomorphs
Transparent Labs is one of the best supplement brands as far I'm concerned. Their 100% grass-fed whey protein contains one of the industry’s highest protein-by-weight ratios at 88% (28 grams of protein per 32-gram scoop) and is sourced from grass-fed all-American Cows.
One of the downsides of whey protein is that it's made from dairy, so it can cause an upset stomach if you’re lactose intolerant. With that said, whey is one of the most widely researched proteins available and has proven time and time again to be the king of muscle building pre and post-workout. TL 100% grass-fed whey protein isolate is free from artificial sweeteners, food dyes, gluten, and preservatives and comes in a variety of delicious flavors. It's also made entirely from Isolate which means it's been more heavily processed than the concentrated form of whey. The additional processing means that it contains more protein per gram with fewer carbs, lactose and fat.
The Best Protein Blend for Ectomorphs
If you're looking for something more “complete”, Crazy nutrition's Tri-protein is a fantastic option.
By opting for a combination of different proteins: whey protein isolate, whey protein concentrate, micellar casein, milk protein concentrate, and hydrolyzed whey, Tri-protein is able to offer a protein powder that digests at different rates allowing your muscles a more sustained supply of protein throughout the day.
Tri-protein also contains a digestive enzyme blend called DigeZyme® which should reduce any risk of discomfort for those that suffer from lactose intolerance.
Tri-protein offers a 60-day money-back guarantee if you aren't 100% satisfied. While I haven't tried all 3 flavors, the Salted Caramel was delish!
The Best Marine Collagen Protein for Ectomorphs
Collagen is the most prominent protein in our bodies, accounting for around 30 percent. Collagen is made up of the amino acids proline, glycine and hydroxyproline and serves a variety of important functions within the body. While it's perhaps best known for its anti-aging properties, it's also a fantastic option for building muscle and a great bodybuilding alternative to whey protein.
Amandean Premium Marine Collagen Powder is simple, clean, sustainable and effective. It is made from 100% pure fish collagen that has been hydrolyzed down to its most bioavailable form. Because collagen protein is naturally produced by the body, taking the recommended daily dosage is unlikely to upset your stomach. In addition to building muscle, collagen can help to speed up injury recovery, ease joint pain, and can help improve the appearance of saggy skin.
GET 10% OFF AMANDEAN MARINE COLLAGEN WITH CODE: EBYLIFE10
See related: Collagen 101: What Is It and What Is It Good For?
Creatine
Creatine is not only one of the best supplements there is for Hardgrainers looking to build Mass, but it's also one of the most heavily researched and trusted performance supplements. Whether you're looking to pack on some serious muscle and size or to improve your athletic performance, creatine is a fantastic addition to supplement your regular diet. Creatine works by increasing the number of phosphocreatine stores in your muscles which allow you to recover faster between reps, sets and workouts. The result is more volume per workout and better long-term muscle growth and improved performance.
The Best Creatine for Ectomorphs
As with all Transparent Labs supplements, Creatine HMB contains zero artificial sweeteners, colored dyes, unnecessary fillers, or harmful additives. It has a 5-star rating with almost 700 reviews and can help to enhance strength and endurance in the gym, decrease fat mass, and prevent lean muscle loss on rest days.
For best results, take 3-5 g 30 minutes before and 3-5g immediately following a workout.
TL Creatine comes in a variety of flavor options.
Read our full article: Creatine: The Good, The Bad, and The Bulked-up
Mass Gainers
Mass gainers, as the same suggests are supplements designed to help you build mass.
Skinny guys aka Ectomorphs and Hardgainers if you’re struggling to meet the high-calorie demands and macronutrient needs for optimal muscle growth and weight gain, a mass gainer could be a great option for you. While diet is by far your most important asset when you want to bulk up and pack on lean muscle, it's not often easy to munch your way through 4000 + calories every day. That's where mass gainers can come in handy.
The Best Mass Gainers for Ectomorphs
At 695 calories, 50 grams of protein, and 100 grams of clean carbs, crazy nutrition's Mass gainer is a great formula for those looking to gain weight and build muscle without the blood sugar spikes, gas, or bloating that is often associated with consuming a large number of calories. It also contains an impressive 6g of creatine per serving making it a great option for those looking for a more complete formula.
Transparent Lab Mass Gainer is another great option. With an mighty 750 calories, 53 grams of protein and 109 grams of clean and natural carbohydrate per serving, Transparent Labs mass gainer is a fantastic option for thin men looking to bump up their calories without any extra chewing. It contains no artificial sweeteners, coloring or preservatives and also contains 3g of creatine monohydrate.
BCAAs
Branch Chain Amino Acids (BCAAs) leucine, isoleucine, and valine are found in protein-rich foods and can activate enzymes and stimulate protein synthesis necessary for both muscle growth and recovery. On top of muscle building, BCAAs can help to reduce mental and muscle fatigue and soreness during and after a workout to help you hit your reps and restore your mobility and range of motion. While BCAAs wouldn't be my top pick for Hargainers looking to build mass, as BCAAs and protein supplements can benefit each other, they work well before, during and after training. They can also be taken on rest days to reduce muscle soreness.
The Best BCCA for Ectomorphs
In addition to providing all the necessary BCAAs, Transparent Labs’ supplement also includes another amino acid, glutamine. Typically, humans can produce glutamine on their own but in the case of bodybuilders or those that regularly put their muscles under extreme stress, the body's requirements for glutamine often exceed its ability to produce sufficient amounts. Like the BCAAs, glutamine supports protein synthesis, reduces muscular damage, and accelerates recovery. This supplement is in powdered form and can easily be added alongside protein supplements before and after workouts or competitions.
All-Natural Testosterone Boosters
Of the many supplements currently available to help men build muscle, testosterone boosters would be one that I'm still a little skeptical about. There are a couple of reasons for this. 1. None are single ingredient supplements which means they all contain different ingredients and 2. Given the variety of ingredients are formulas, there aren't a lot of independent science-based studies to support their efficacy.
With that said, given Testosterone's crucial role in not only building muscle, but the development of male growth and masculine characteristics, I felt I should include a couple of the best options.
Best All-Natural T-Boosters for Ectomorphs
First up is Hunter Test. Of all the different Testosterone supplements out there that I researched, Test by Hunter Evolve was one of only two that I would recommend. Test claims that every ingredient included in their formula is backed by clinical studies and is proven effective in boosting testosterone. Their clinically-dosed formula includes Vitamin D3, Vitamin K2, Magnesium, Zinc, D-Aspartic Acid, Ginseng, Ashwagandha, Indole-3-carbinol and Boron.
Testo Lab Pro® was another supplement that really impressed me and was one that I tried for 3 months. Testo Lab Pro claims to provide full-spectrum masculine support for men of all ages. It’s made with 100% natural premium quality ingredients, in clinical range dosages, and is stimulant-free.
Their clinically-dosed formula includes Vitamin D, Vitamin K1 and K2, Magnesium, Zinc, Boron, Ashwagandha, D-Aspartic Acid, Luteolin and Mucuna Pruriens Extract.
Testo Lab Pro is so confident you'll see results, it offers a 30-day money-back guarantee if you aren't fully satisfied.
Symptoms of Low Testosterone
Some of the symptoms of low testosterone include reduced sex drive, Erectile dysfunction, hair loss, difficulties concentrating, poor body composition, “man boobs” and of course, a decrease in muscle mass and strength. The American Urology Association (AUA) believes that around 2% of the male population have low levels of testosterone (less than 300 nanograms per deciliter (ng/dL) for adults).
If you feel that you may be suffering from low testosterone, you may want to consider contacting your nearest healthcare specialist for a professional diagnosis.
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Disclaimer
The content on our blog is created to inform, but should never be taken as professional medical advice. The content of our articles is not intended for use as the prevention, diagnosis, and/or treatment of any health complications. Before making any lifestyle changes that include diet, using supplements, or exercise regime, always consult your doctor or nearest health care specialist.
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