The Best Carbs For Ectomorphs

When you’re trying to grow your muscles and get bigger, even if you have the most perfect workout plan, the best sleeping schedule, and the most complete recovery time, you won’t get any results if you’re not eating the right way. Having a nutritious diet should be your top priority because you know what they say: 70% of muscles are made in the kitchen because the food you consume plays a huge role in muscle recovery, and providing energy during your workout.

And as an Ectomorph especially, if you don’t reach your calorie surplus (eating more than your body needs so the excess can go towards fueling your muscles) every day, then that will significantly lower your growth. You may think that one of the best ways to reach this surplus is by consuming a lot of protein. As much as I want to agree with you, you should not forget that carbs also play a huge role for Ectomorphs in terms of building your muscles.

In this article, we’ll talk about the different types of carbs and the ones that you should consume, as well as the best source of carbs for Ectomorphs.

What Type Of Carbs Is Best For Ectomorphs

In the world of nutrition, there are two main types of carbohydrates: Simple and complex ones. To make it as easy as possible, when you consume simple carbohydrates, your body will easily digest them. This means that they can be used as a quick and easy source of energy. It’s true that at a first glance, these types of carbs don’t look that bad, but their lack of some vital micronutrients such as fibers makes them incomplete. 

Complex carbohydrates on the other hand are the complete opposite of the simple ones, they take a lot longer to digest and contain a rich amount of micronutrients which lets you stay energized throughout the whole day. 

Based on these facts, which one do you think is the best for Ectomorphs? It’s definitely the complex carbs that provide much longer energy and much better amounts of micronutrients. But that doesn’t mean that you should just give up on simple carbs, there are in fact some that are beneficial for your body and your training.

The Best Carbs For Ectomorphs

It’s crucial to know which carbs to eat for optimal results, that’s why we’re gonna break it down for you in this list.


best carbs for ectomorphs: bowl of oats

If you’re looking for a complete breakfast that contains all the fuel that your body is gonna need during the day then oats are your best bet. They’re extremely high in carbs.

In fact, one cup of cooked oats contains about 27 grams of healthy complex carbs. Not only that, but it also contains approximately 25 grams of protein and tons of vitamins, minerals, antioxidants, and fibers.

What I love about them is that they help in cutting fat and building muscle mass at the same time which makes them the ultimate source of fuel for bodybuilders and Ectomorphs especially. And personally, it’s my go-to breakfast every single day.


Bananas are my absolute favorite! Besides the fact that they taste so good, they’re an excellent source of energy. Contrary to other fruits that digest pretty quickly, bananas contain fat, protein, fibers, and carbs which makes them a somewhat complex fruit. This means that they’ll constantly provide you with energy when you consume them. In fact, one medium-sized banana contains about 27 grams of carbohydrates and almost 1.5 grams of protein. They’re also rich in potassium, sodium, Vitamin C, and Vitamin B6 making them one of the best fruits for Ectomorphs and skinny people. One way you can use bananas is by consuming them before your workouts as a pre-workout meal mixed with a cup of coffee which will give you enough energy to perform at your best during your training session. You can also add them to your protein shake.

Read more: Should Ectomorphs Drink Coffee.

Sweet Potatoes

bowl of baked sweet potato

Besides the fact that you can cook them in multiple ways and that they can be implemented in any type of diet, sweet potatoes are among the vegetables that contain healthy carbs.

One average-sized sweet potato contains about 27 grams of carbs and 5 grams of fibers which makes them really beneficial for your body.

And since they’re sweet, they naturally contain a rich amount of sugar which can boost your energy levels. And what’s great about this energy is that it’s continuous, meaning that you can consume them before your workouts as a source of fuel or even after them to recover your body.

Read more: Best Vegetables For Ectomorphs.

Brown Rice

Brown rice is also one of the best way sources of complex carbs. This carbohydrates machine can be used as a way to both cut down on fat and build muscles. It contains tons of fibers and other nutrients that are essential for your body. It also gives a sustainable amount of energy which is ideal for your workout performance. And the best part is that they taste so good, can be implemented in almost every diet, and are so easy to consume. Do you like chicken? Add brown rice to it to make your meal complete. Are you vegan? Use it with tofu. It can be used almost everywhere, it all depends on your creativity. And it’s one of the best carbs for Ectomorphs.

Read more: Can Ectomorphs Eat Junk Food.


If you don’t like rice, then this is the best alternative for you. What’s interesting about quinoa is that it contains a lot of calories, carbs, and even protein. In fact, one cup of quinoa has about 222 calories, 40 grams of carbs, 8 grams of protein, and also a fair amount of fibers, fat, and sugar, making it one of the most complete meals that you can consume. And for Ectomorphs, this is a great way if you’re looking to gain weight and bulk up a little bit. Use it as breakfast, add it to your lunch meal, to your salad, or eat it during dinner.


Now that you know the best carbs for Ectomorphs, you can start implementing them in almost all types of diets. It’s a great way and addition to promote muscle growth and weight gain even further. And if you’re not sure how many carbs you should be consuming per day, you can use TrifectaNutrition’s carb calculator in order to set a goal that you should follow.

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