If you've always been naturally skinny, have long limbs and find it hard to bulk up and gain muscle, you're what's described as an ectomorph. Ectomorphs often find it difficult to build muscle, due to their genetics and fast metabolism. While protein shakes are often recommended to those looking to gain mass, you may be better served by addressing other dietary factors before introducing shakes into your lifestyle.
What Protein Does and Requirements
Protein is in every cell in your body and is needed to build and maintain muscle mass. According to research published in the "Journal of the International Society of Sports Nutrition" in 2011, the average person needs around 0.8 gram of protein per kilogram of body weight each day, while athletes and those looking to build muscle need up to 2 grams per kilogram, or 0.9 gram per pound daily.
The Myth of More Muscle
More protein doesn't necessarily equal more muscle. You do need protein to grow, but any more than your basic requirements will just go to waste and get excreted in urine. Instead, in an interview with Spencer Morris of Body Hack Fitness, bodybuilder and nutritionist Dr. Layne Norton recommends that ectomorphs often need to lower their protein intake and increase carbohydrates and fat instead.
When Protein Shakes Are Needed
A protein shake supplement can be useful if you're struggling to hit your required protein intake. Animal foods such as meat, fish, eggs and dairy all provide high amounts of protein, and some plant foods such as nuts and seeds, grains and beans provide moderate amounts. If you have a small appetite, however, and find it tough to get enough protein through whole foods, most protein shakes provide around 20 to 30 grams per serving to help you reach your targets.
Often, it's not more protein you need as an ectomorph, but more total calories and more carbohydrates. Due to your fast metabolism, a higher intake of carbs can be beneficial, notes strength coach Phil Learney on CutandJacked.com. Around 55 percent of your calories should come from carbohydrates, so bump up your calorie intake with rice, bread, pasta, cereals and fruit, rather than protein shakes.
- Muscle and Strength: Your Body Type - Ectomorph, Mesomorph or Endomorph?
- Journal of the International Society of Sports Nutrition: Perceived Protein Needs and Measured Protein Intake in Collegiate Male Athletes: An Observational Study
- Body Hack: What Layne Norton Can Teach Us About Building Muscle
- CutandJacked.com: The Ultimate Bulking Guide
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