The best diet for an Ectomorph is one that is Higher in Carbohydrates and Calories 

Approximately 50 to 60% of Calories should come from Carbs

25% Protein 

25% Fat 

Pre- Workout: About 30 to 60 minutes before a workout, make sure to eat or drink a fast-digesting carbohydrate and some protein, such as fruit or toast with almond butter and jam. These nutrients will help keep you energized throughout your workout. And don’t forget to stay hydrated before and during your workout.

Hydrate with water or no/low-sugar energy drink

Post Workout: Replenish within 30-60 minutes with Carbohydrates and Proteins. Usually, following this Plan below, it should coincides with the SNACKS. Also, you should sip water and Electrolytes (sugar- free gatorade or electrolyte pills) in the hour following each training session.

Option 1:Meat: 2 Slices of Whole Wheat Bread + 2 slices of turkey bacon + half an Avocado

Option 2: Vegetarian: Veggie Frittata ( 2 egg whites) + spinach/onion/garlic + roasted sweet potatoes + half an avocado

Option 3: Vegan: 1 serving of Steel Cut Oatmeal + 1 teaspoon of honey or jam + 4-6 almonds almond or 1 Tablespoon peanut butter + 1 tablespoon Chia seeds + 1 glass of unsweetened Almond Milk or 1 glass of Fresh Orange Juice (preferably with no added sugar)

Late-Morning Snack Options

Option 1: Greek Yogurt (such as Total Fage or Chobani) 0% + 1 teaspoon honey or ½ fresh blueberries/strawberries + 2 Tablespoons Flaxseeds 

Option 2: Sports Bar with carbohydrates and at least 11g of proteins (Cliff Bars, Ugo Bars, Kind Bars, etc)

Option 3: Protein Shake- Almond Milk/ Coconut Milk/ Soy Milk + 1 teaspoon honey + 1 scoop protein powder (Click link) + 1 banana + 1 tablespoon of chia seeds + 1 Tlb spoon nut butter + 1 teaspoon cinnamon   

Option 1: Meat: Chicken or Fish (4-6oz)  + Sautéed Spinach seasoned with a little garlic salt,  raw olive oil (*raw meaning added on top after food has been cooked) and balsamic vinegar +½-1 cup cooked Quinoa or Brown Rice 

Option 2:Vegetarian: Mediterranean Quinoa Salad: kale/ spinach mix + thinly sliced red onion, chick peas, kalamata olives + cucumbers, grape tomatoes,+ fresh olive oil + balsamic vinegar + sprinkle of feta cheese + fresh parsley and 1/2 lemon juice ADD 1/2 cup cooked quinoa on the side

Option 3: Vegan: Veggie Burger served on a whole-grain bun + side of sauteed broccolini

Second Snack  

Option 1: 1 Banana / Small Apple / Small Pear/ 1 portion of pineapples + 4-6 almonds

Option 2: Carrots and homemade guacamole

Option 3: Nut butter toast with Sliced banana 

Option 1: Veggie Stir-Fry w/ 1 portion whole-wheat pasta

Option 2: Roasted Cauliflower steak with Brown Rice/Quinoa on a bed of steamed crunchy Kale: Season cauliflower w/ extra virgin olive oil + 1/2 tsp smoked paprika + 1 tsp of garlic powder + 1/2 tsp black pepper + 1/4 tsp salt Bake at 425 F for 15 min, flip and bake for another 5 min. Quick Sauce: add roasted tomatoes + roasted peppers + 4 almonds to blender

Option 3: Seared tuna steak (4-6 ounces) + (salt, pepper, sesame seed , parsley, garlic and onion powder and lemon juice ) + sautéed asparagus topped with fresh olive oil and balsamic vinegar + ½ cup cous-cous

After-Dinner Dessert

Option 1: 1 piece of Fruit of your choice

Option 2: 1 portion of Nice Cream

Option 3: Greek Yogurt + 1 tablespoon Honey + 2 tablespoon Almonds or mixed nuts  

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RECOMMENDED FRUITS: 

- Bananas, mangoes, pineapple, papaya, avocado and peaches

RECOMMENDED VEGETABLES & Legumes Asparagus, red beets, chard, broccoli, artichokes, carrots, cauliflower, brussels sprouts, cabbage, onions, onions, garlic, eggplant, peppers, tomatoes, chicory, turnips, arugula, spinach, zucchini, chickpeas, lentils, barley

FYI:

- Restrict the use of cheese or dairy products (for example, replace milk with Almond or Soy milk)

- Eat white meat (chicken, turkey, etc.)

- Eat fresh fish: Salmon / Tuna / Bass / Cod

- Try to have 2 cups of fresh mixed green salad with dinner every night (the spinach will help muscle growth) 

- SNACKS ON WORKOUT DAYS- Choose a different fruit each time. 

• Eat every 2 to 4 hours

• Add at least 500 calories if you want to gain weight or muscle 

• Best Starchy Carbs include oats, brown rice, quinoa, sweet potatoes and potatoes

• Best Vegetables include broccoli, cauliflower, brussel sprouts, beets and carrots 

• Nutrient dense snacks include nuts, seeds and nut butters 

• Drink water mainly between meals on a frequent and regular basis - at least 6-8 cups of water (preferably Natural - flat) per day. In particular it is important to remember that hydration is crucial in many respects from the general state of health, the perception of effort, energy depletion and  injury prevention

WHAT FOODs SHOULD BE AVOIDED:

- Red Meat 

- Shellfish, Molluscs, etc.

- Canned food

- Refined Products

- Fried products

- Pre-Cooked Dinners

- Sausages

- Sweets and Desserts

- Soda Drinks

- Alcohol

-***TRY TO AVOID ALL SORTS OF PLAIN REFINED SUGAR***

• Decaf tea & herbal infusions (as much as you like)  

• Decaf coffee (2 cups a day max) (if desired)

-Read products labels carefully before buying them: avoid all products that indicate on the label the presence of: lard, vegetable fats, hydrogenated fats, partially hydrogenated or trans fats.

SUPPLEMENTS: Daily Multivitamin  

THE RULE OF THUMB IS SIMPLE: EAT AS NATURAL AS POSSIBLE!