Hardgainers or ectomorphs are individuals that are naturally lean and do not gain fat or muscle as easily as a mesomorph. Eating properly and taking the correct supplements is something that has been searched for by many and in most cases, learned the hard way by gaining substantial amounts of fat and little to no muscle. Learning the process of consistency, hard work, and proper nutrition and supplementation is the key that will take a great amount of patience and effort.
Supplementation
Whey Protein - This should be your staple supplement going into the program because of the effects of protein synthesis, anabolic factors, recovery, and branch chain amino acid replacement it gives your body. Do not over consume your protein supplementation because of the substantial costs and it being a secondary protein source, food being the first. Every body type reacts to supplements and foods differently, but the proper amount of protein for most ectomorphs will be a range of 1 gram - 1.5 grams of protein per pound of body weight. (No more than 20% of your protein intake should be from supplementation) There are many types of protein supplements such as casein which is taken before you go to bed because of its slow digesting process and whey for after workouts because of its fast digestion, but just stay with whey for now. Do not make it complicated and expensive or your will be deterred to move further, unless you are lactose-intolerant, then take a lactose-free protein such as Isopure.
Multivitamins - I cannot stress the importance of proper multivitamins and the role they attain with fitness and daily activity. As you lift weights and exercise, your body will use the vitamins that you currently attain in storage to help the body complete the activity, it is important that you supplement with a multivitamin and a proper diet to give your body vitamin replacement so that it can recover and get ready for the next workout. High intense workouts release massive amounts of BCAA's and vitamins from your body and need to be replenished.
Creatine - There are many types of creatine on the market but the most proven and effective is creatine monohydrate. It is proven to increase strength, improve recovery timing, and gain size. I could get into the Scientifics of the supplement, but that is not the purpose of this article. A new and effective creatine that has made a presence on the market is Kre-Alkalyn and does not bloat the body such as monohydrate. As an ectomorph, start with creatine monohydrate and document the results of its effectiveness, and if you are not satisfied or it bloats you substantially, switch to kre-alkalyn and test it out.
Essential Fatty Acids - Two essential fatty acids that you need to be taking with the consistent training are Alpha Linoleic Acid which are Omega-3's, and Linoleic Acid which is the Omega 6's. These two acids cannot be produced by the body and are proven in the aide of several body functions such as brain, nerve, and tissue development, mood regulation, insulin metabolism, and hemoglobin production. These acids create a balance within your body and as science improves upon the topic, more research is apparent that Omega 3's and 6's are essential for most motor functions within your body.
These four supplements are essential for hardgainers or any athlete. Constantly tearing down your body requires proper nutrition as the first priority, and supplementation to give it a boost. Please do not go out and buy every fancy labeled supplement on the shelf and believe the results it promises. Most supplements have not been approved or even tested by the Food and Drug Administration and are great marketing schemes to drain your bank account. You will attain consistent results with hard work and proper nutrition and supplementation, not by a magic pill promising results.
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