The Best Snacks For Ectomorphs [Build Muscles While Snacking]

While the majority of people are always looking for the best ways and snacks to lose that extra belly fat or to cut down on weight, there are many others such as Ectomorphs and skinny people that want the complete opposite. Losing weight is hard, but gaining it is definitely more challenging. So if you’re an Ectomorph that constantly struggles with putting on weight or building muscles and you’re not sure what snacks you should be eating, then you’ve come to the right place. 

Ectomorphs should always be snacking more and during different periods of the day. And the best snacks for Ectomorphs and skinny people in general, include dried fruit, nuts, rice cakes, protein shakes, and juices.

In this article, we’ll talk about the rate at which Ectomorphs should snack, as well as the best snacks that you could eat that will help on your journey to build muscles and gain weight.

How Often Should Ectomorphs Snack?

best snacks for ectomorphs: fruits and biscuits

You know all those rules and tips that you hear about overweight people when it comes to losing weight? As an Ectomorph, you should be doing the complete opposite of that. For instance, people always recommend overweight people to snack less. Well as an Ectomorph, you should actually snack more during the day. 

Even if you have the most perfect workout plan, you’re not gonna see any results if you’re not snacking enough and giving your body enough energy to recover your muscles. And Ectomorphs need the most energy since they have a rapid metabolism that’s constantly burning calories so you always need to be at a calorie surplus in order to build muscles. 

One of the best ways that you can snack is by using a method called micro meals. That’s when you’re eating small portions of meals every 2 to 3 hours throughout your day. This is a great method that’s gonna help you achieve your calorie goals with such ease. 

If you think about it, one of the main reasons why overweight people gain so much weight is because they can’t help but snack multiple times during the day. So the most logical thing to do is to imitate them so you get the same results (Not too much though, or you’ll be struggling with a belly too).

Read more: Can Ectomorphs Eat Junk Food.

The Best Snacks For Ectomorphs

Now that you know the rate at which you should be snacking every day, let’s talk about the best snacks for Ectomorphs that will help you gain weight starting this month.

Dried Fruits

world map made of dried fruits

One of the most common struggles that Ectomorphs tend to have is that they always feel stuffed after a meal. No matter how hard they try, they just can’t eat anymore. So the best way to snack is by eating something light after your meal that can easily be absorbed and digested. And that’s when dried fruits come into play. 

Did you know that every 100 grams of dried food contain approximately 360 calories and 83 grams of carbs?

That’s literally 80% of pure carbs, that’s a lot for a meal that you can eat easily eat. And to top it off, they’re really delicious!

Here is a list of my favorite dried fruits:

  • Raisins
  • Dates
  • Apricots
  • Figs


Nuts are one of the easiest meals that you can consume as an Ectomorphs. And the most amazing part about them is that they contain a huge amount of calories.

Just a mere 100 grams of nuts contains approximately 600 calories, and just 400 grams of them contain about 20 grams of protein.

If you’re always struggling to reach a calorie surplus in order to build muscles and gain weight, then I guarantee you that if you snack between your meals with nuts, you’ll even go beyond your calories goal of the day and with such ease. In addition to that, you can take nuts wherever you go, whether it’s work, school, or at the gym after your session, you can easily take them out and start muching on them.

Here is a list of my favorite nuts:

  • Almonds
  • Walnuts
  • Macadamia nuts
  • Pecan nuts

Rice Cakes

This is one of the best pre and post-workout meals that you can prepare, they’re not even that expensive and they taste so good. And just like nuts or dried fruits, they’re super portable. This means that you can bring them anywhere. And the thing that I like most about rice cakes is that you can easily modify them according to your preference by changing their toppings. These toppings include peanut butter to add that extra fat, bananas to add that extra flavor, and jam to increase carbs intake. Overall, this is a great way to build your muscles and gain weight.

Here is a great and easy recipe that you can follow in order to make the best rice cakes.

Protein Shakes

This is one of the most common ways to snack if you regularly do resistance training. It’s true that it’s not the best calorie booster out there, but it’s one of the easiest ways to reach your protein intake of the day especially if you add supplements to it (Not necessary) such as mass gainers or protein powders. And what’s even more portable than dried fruits, nuts, and rice cakes? That’s protein shakes. That’s why I highly recommend using them as a snack for Ectomorphs and skinny people in general.


lemon fruit juice

And I’m not talking about those commercial juices that you can buy at the supermarket. I’m talking about juices that you prepare yourself using fruits. This is one of the best snacks for Ectomorphs to boost calorie intake without feeling stuffed or bloated. And as I mentioned in the beginning, it’s the most common struggle that all people that are trying to gain weight tend to have.

Just a single cup of banana juice, for example, contains about 218 calories. Just imagine the variations that you can and the things that you can add to even increase that amount and make it more beneficial.

Here is a list of my favorite juices that contain a lot of calories:

  • Banana juice
  • Apple juice
  • Orange juice
  • Cranberry juice


Now that you know the best snacks for Ectomorphs and skinny people in general, you can easily implement them into your diet, especially if you follow the micro meal method. If you’ve always struggled with gaining weight and building muscles, then these snacks are the best solution for you.

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