An ectomorph is a human somatotype (body type) that is typically tall and lean with smaller muscles, narrow shoulders, and narrow hips. This body type has a naturally fast metabolism, which can make it difficult to gain body fat and muscle.
There are two other somatotypes: endomorphs and mesomorphs. Endomorphs have a larger bone structure and tend to have more body fat. Mesomorphs have a medium bone structure and an efficient metabolism that allows them to gain muscle and lose body fat easily.
Most people do not have just one somatotype but have characteristics of multiple types.
Ectomorphs have long, lean builds and naturally fast metabolisms that make it easier to burn body fat. However, their fast metabolism also makes building lean muscle mass harder.
People with this body type have narrower shoulders and hips in relation to their height and smaller muscles in relation to the length of their bones.
Studies show that ectomorph is the least common body type. Most people have characteristics of two different body types rather than just one predominant body type.
Ectomorphs can maintain their overall health by following a high-protein diet with balanced amounts of carbohydrates and fats. Ectomorphs who want to build muscle should try to eat 1.2-1.6 grams of protein per kilogram of body weight daily.
Ectomorphs who want to gain weight should eat a high-carbohydrate diet with balanced amounts of protein and fats to increase caloric intake.
To make the most of their unique body type, ectomorphs should focus on eating a nutrient-dense, balanced diet that they can follow long-term.
Physical activity has many benefits, including disease prevention, chronic (long-lasting) disease management, and improved sleep and mood. Research shows that ectomorphs can benefit from resistance-based strength training to help build and preserve lean muscle.
Experts recommend that ectomorphs focus on hypertrophy (muscle fiber growth) through resistance training to increase muscle mass. They also recommend taking longer rest periods between sets to avoid burning too many calories and promote muscle mass gains.
Ectomorphs can focus less on cardiorespiratory training, as doing cardio exercises too frequently can cause this body type to lose too much body fat.
While there are many benefits of having an ectomorph body type, there are some potential health risks and challenges associated with it, particularly among people who are underweight.
Research has shown that females who are underweight are at a higher risk of dysmenorrhea, or menstrual pain and cramping during periods. Other research has found that people who are severely underweight—with a body mass index (BMI) below 16—are at an increased risk of stroke, heart attack, and death from all causes.
To ensure optimal health, ectomorphs need to consume enough calories, eat a balanced diet, and implement strength training exercises to keep their weight and muscle mass at a healthy level.
Due to their fast metabolism, ectomorphs may have difficulty gaining weight. They should focus on getting enough calories, vitamins, and minerals in their daily diet to gain weight and maintain health.
Ectomorphs can try the following tips to gain weight:
- Consume more healthy fats, such as peanut butter, avocados, and nuts
- Eat smaller, more frequent meals throughout the day
- Drink a nutritional, protein-rich shake daily for additional calories and nutrients
- Get regular physical activity to stimulate appetite
- Eat nutrient-dense foods rich in vitamins and minerals
It’s important that ectomorphs focus on healthy weight-gain methods and avoid methods that can harm their health, such as eating excess amounts of high-fat or sugary foods and avoiding physical activity. A healthcare provider, such as a medical doctor, can provide ectomorphs with personalized advice on how to achieve healthy weight gain.
There are several advantages of having an ectomorphic body type. These include:
- Fast metabolism: A fast metabolism allows ectomorphs to easily maintain or lose weight (if necessary).
- Naturally lean body: A leaner (not underweight or overweight) body lowers the risk of developing chronic disease, which research has shown is increased in people with an excess BMI. (Note: BMI is a measurement that uses a person’s weight and height to estimate the amount of body fat they have. It is a biased and outdated metric that does not directly indicate overall health. However, it is still used in some research.)
- Optimal athletic build: Having an ectomorphic body type can be beneficial in athletics.
The ectomorph body type is characterized by narrow shoulders and hips and a lean build. Its naturally fast metabolism makes it easy for ectomorphs to lose or maintain body fat levels but more difficult to build muscle.
Dietary recommendations for ectomorphs vary depending on whether they need to maintain, lose, or gain weight. Overall, a high-protein diet with balanced amounts of carbohydrates and fats is typically beneficial for most ectomorphs. This body type should also focus on muscle-building exercises, such as resistance training, to build lean muscle mass.
An ectomorphic body type has many advantages, including a leaner build associated with a lower risk of chronic disease and a body composition that makes it easier to excel in many sports.
