The Best Diet for Endomorphs Who Want to Gain Muscle

Are you an endomorph looking to gain muscle? If so, you are in luck. This article will provide you with the best diet to help you reach your goals and optimize your body composition.

Quick facts: Best Diet For Endomorphs To Gain Muscle

  1. ✅ Endomorphs should focus on eating a high protein diet that is low in saturated fats – Harvard Health Publishing (Harvard Health)
  2. ✅ Endomorphs should focus on consuming complex carbohydrates that are high in fiber –
  3. ✅ Endomorphs should focus on eating small meals more frequently throughout the day – Healthline
  4. ✅ Endomorphs should focus on eating a diet that is rich in healthy fats – Authority Nutrition
  5. ✅ Endomorphs should focus on consuming slow digesting carbs before and after workouts – International Society of Sports Nutrition (ISSN)


If you’re an endomorph determined to gain muscle, you might be wondering which diet is best for you. Endomorphs are prone to gaining fat, so it’s important to make sure your diet is designed to help you reach your goals. In this article, we’ll take a look at how to create a diet plan that will help you gain muscle while controlling your body fat percentage.

Overview of endomorph body type

Endomorphs are the body type with a larger body composition, meaning they typically have more body fat and lean muscle mass than ectomorphs and mesomorphs. Endomorphs tend to struggle most with gaining muscle, but with the right diet, it is possible for them to gain muscle.

In order to gain muscle, endomorphs should focus on:

  • Eating plenty of protein since this helps to boost growth and repair of their muscles.
  • Eating complex carbs that provide sustained energy throughout their workouts.
  • Including fats in their diet, as they help promote hormone balance and keep energy levels up.
  • Ensuring that they are consuming adequate amounts of micronutrients such as vitamins and minerals through whole food sources in order for their muscles to function optimally.

Benefits of gaining muscle

Gaining muscle has numerous benefits, especially when it comes to endomorphs. Having more muscle can reduce body fat, improve overall health, boost energy levels and keep the body in balance. Additionally, it can increase strength and power, which helps with physical activities like running or lifting weights.

Furthermore, gaining muscle helps to create a leaner physique and increases metabolism for more efficient burning of calories. Finally, having well-toned muscles gives the body a better appearance, which can have positive effects on body image by making a person feel more confident about their appearance.


Macronutrients are the nutrients that are essential for the body to function and build muscle. Endomorphs need to pay close attention to the quality and quantity of the macronutrients they consume in order to see the maximum gains from their diet.

In this article, we will discuss the best macronutrient ratios for endomorphs who are looking to gain muscle.


Protein is an important macronutrient for endomorphs wanting to gain muscle mass. Protein helps build and repair muscles and tissues, as well as supplying your body with additional energy. It can also increase satiety so that you feel fuller for longer. If you are an endomorph on a mission to acquire more muscle, a good rule of thumb is consuming 1 gram of protein per pound of bodyweight per day.

Examples of healthy protein sources include:

  • Lean meats such as chicken, eggs, beans and legumes, fish, nuts, Greek yogurt and quinoa seeds.
  • Additionally, if necessary due to dietary restrictions or convenience needs, there are many plant-based protein supplements available in powder form that can be added to smoothies or used in baking recipes.


Carbohydrates are an essential macronutrient for endomorphs, who may have difficulty gaining muscle due to their body type and metabolism. Carbohydrates are necessary for providing the body with energy and facilitating muscle recovery.

Endomorphs should focus on consuming complex carbohydrates, such as whole grain breads, oats, sweet potatoes, legumes, and brown rice. These foods provide the body with a slower-releasing energy source in comparison to simple carbohydrates.

Additionally, endomorphs should limit their sugar intake to avoid experiencing sugar spikes which can lead to weight gain. Endomorphs should also aim to consume enough dietary fiber every day as it helps maintain good digestive health and control blood sugar levels.

Eating a proper carbohydrate-rich diet can help endomorphs regulate their energy levels while still giving them the fuel they need to build muscle mass.


Fats are an important macronutrient for endomorphs who want to gain muscle, and provide essential energy to perform workouts and fuel muscles. Fats should make up 20-30% of an endomorphs diet. They help the body absorb fat-soluble vitamins A, D, E, and K, as well as providing building blocks for hormones.

Fats are broken into three categories: saturated fats (which can be animal or vegetable sourced), monounsaturated fats (which tend to be plant based) and polyunsaturated fats (such as omega-3 fatty acids found in fish oil).

Endomorphs should emphasize healthy options such as olive oil, avocados, nuts and nut butters. Endomorphs should avoid processed fats such as trans fats found in fried foods which can increase their risk of heart disease and obesity.

Meal Planning

Meal planning is one of the most important aspects of any diet, especially when it comes to gaining muscle. Endomorphs in particular need to be mindful of their meal planning so that they can reach their goals. This article will discuss the best meal planning strategies for endomorphs trying to gain muscle.

Meal timing

Meal timing is pivotal for endomorphs who want to gain muscle. This type of body type tends to store fat easily, so it’s important to spread out meals throughout the day and keep from overeating. Eating 4-6 small meals will help keep your metabolism working in overdrive, and this can help prevent fat storage. It’s also important to eat within 30 minutes before and after a workout. This meal should be focused on protein and carbohydrates that will help provide your body with energy to fuel those workouts.

Eating at regular intervals throughout the day helps maintain stable blood sugar levels and even reduce cravings for unhealthy snacks. Additionally, this can give your brain more time to tell you when you are full, so that you don’t overeat during your meals. With proper eating habits and meal timing in place, endomorphs can increase their muscle mass while maintaining a healthy diet.

Meal frequency

Meal frequency, or the number of meals you eat throughout the day, plays an important role in endomorph muscle gain. The general recommendation is to eat three to four meals per day with a moderate amount of calories in each meal. Taking into account your personal target calorie intake, it may be beneficial to adjust your meal frequency accordingly.

For example, if you are trying to gain muscle and are aiming for a high calorie intake of 3000 calories per day, you may want to spread those out into five or six smaller meals rather than three large ones. This can help regulate blood sugar levels and prevent overeating by making sure you don’t become overly hungry and devour more food than necessary in one sitting. Additionally, regular eating can help increase your metabolism as it helps maintain a steady supply of energy being digested over the course of the day.

Calorie intake

Calorie intake plays an important role in meal planning for endomorphs who want to gain muscle. To increase the number of calories they consume, endomorphs must be mindful and conscious of their food choices. A higher calorie intake should come from whole, unprocessed foods like lean proteins, fruits, vegetables, seeds, nuts, legumes and whole grains.

Endomorphs looking to put on muscle should aim for a diet that is higher in protein and complex carbohydrates; for example 0.8-1gram of protein per pound body weight and 40-50% of total caloric intake from carbohydrates daily will help optimize muscle building. Additionally, fat should not be neglected either regardless if it is from a good source or consumed carefully as part of a balanced meal plan with moderate amounts including the “healthy” fats like monounsaturated and polyunsaturated fatty acids (MUFA’S/PUFA’S).

It’s also important to remember that dehydration can cause cravings for certain types of food or sugar as well so adequate amounts of fluids/water should not be overlooked throughout the day in addition to meals and snacks.

Foods to Include

Eating the right type of food can be a crucial part of reaching your fitness goals, especially if you’re an endomorph. When it comes to gaining muscle, certain foods can be more beneficial than others. Let’s take a look at some of the best foods and macronutrient ratios that can help you reach your goal of gaining muscle while being an endomorph:

Lean proteins

Lean proteins are important for endomorphs who want to gain muscle as they help to build, maintain, and repair muscle tissue. Foods high in lean protein include poultry, lean cuts of red meat, fish, low-fat dairy products such as yogurt and cottage cheese, eggs and tofu. Other sources of protein include quinoa, nuts and seeds, legumes like beans and lentils.

Eating a variety of sources of lean protein is recommended to ensure you get all the essential amino acids necessary for optimal health and muscle growth. Additionally it is important to spread your proteins intake over the entire day rather than having one big meal in order to promote better digestion.

Complex carbohydrates

The best diet for endomorphs who want to gain muscle should include complex carbohydrates. Complex carbohydrates provide consistent energy over long periods of time, which can help fuel your workout and improve your performance in the gym.

Good sources of complex carbohydrates include whole wheat bread or pasta, oatmeal, brown rice, quinoa, and legumes such as beans and lentils. These foods are also high in fiber which means they can help you feel full longer and keep your digestive system healthy.

Eating a diet rich in complex carbs can provide an energy boost while helping to keep blood sugar levels stable. This can help build muscle while maintaining a healthy weight.

Healthy fats

For those who are following an endomorph diet trying to gain muscle, healthy fats are an important macronutrient to include. Eating a good source of healthy fats can help increase testosterone levels, helping build muscle faster.

Some healthy fat sources to include in a diet for endomorphs trying to gain muscle are avocados, coconut oil, olive oil, and nuts such as almonds and walnuts. In addition, fatty fish such as salmon, mackerel and sardines should be included in the diet as they contain beneficial omega-3 fatty acids that can help reduce inflammation in the body. This is important for those trying to gain muscle because inflammation can slow down the process.

Eating a well-balanced diet with plenty of healthy fats is vital for gaining muscle on an endomorph diet.

Foods to Avoid

The key to successful muscle gain when you are an endomorph is to choose the right foods. Nutrition is of utmost importance when trying to gain muscle, and it can be tricky when you have an endomorph body type. To ensure that you are giving your body the right fuel to support muscle growth, it is important to know which foods to avoid.

Refined sugars

Refined sugar, or simple carbohydrates, offer little in terms of nutritional value and should be avoided when attempting to gain muscle. Refined sugar often comes in the form of processed foods such as candy, soft drinks, baked goods, syrup and table sugar. These high-calorie sweeteners are swiftly absorbed into the body’s bloodstream and can cause major spikes in blood sugar levels.

Because refined sugars offer little in terms of nourishment for muscle building, these sugary products should not be a regular part of an endomorph’s diet. Instead focus on complex carbohydrates such as whole grain breads and cereals, yams/sweet potatoes and other vegetables.

Processed foods

Processed foods refer to those foods that have been changed from their natural state in order to make them more convenient, convenient and appealing to consumers. Examples include international-style fast food, processed convenience snacks such as chips and cookies, pre-packaged meals and processed drinks such as soda.

Endomorphs should avoid processed foods due to their high sugar content, artificial flavors, colors and preservatives.

Processed foods are often highly calorically dense yet low in important macro-and micronutrients required for muscle growth; They contain nourishment that does not provide much nutrition or satiety. Furthermore, these types of food items are usually quickly digested and released into the bloodstream, resulting in rapid increases in blood glucose levels soon after consumption. This can lead to energy crashes and mood swings associated with diabetes and hypoglycemia; Therefore endomorphs should avoid processed foods when trying to gain muscle mass.

Trans fats

Trans fats are a type of unsaturated fat found in many processed and pre-packaged foods. They’re produced by a process called hydrogenation, which involves saturating polyunsaturated fats with hydrogen to give them extra stability and make them suitable for use in cooking oils, margarines and other products. Trans fats can increase bad cholesterol levels, while reducing levels of good cholesterol – this increases the risk of heart disease.

Endomorphs (people whose body type is mainly characterized by roundness) should avoid these kinds of fats as they are particularly prone to obesity and cardio vascular diseases due to the accumulation of bodily fat that occurs from eating trans fats. Foods to avoid include fast food, deep fried food, cakes, pies and other desserts made with shortening in the ingredients list.


Exercise is an essential part of any diet plan if you are trying to gain muscle. For endomorphs, the best exercise would be a combination of strength training and cardio.

Strength training should focus on compound movements such as squats, chest presses, and rows, while cardio should consist of longer bouts such as HIIT training, running, and cycling. This can be incorporated into your diet plan to help you achieve your goals.

Resistance training

Resistance training is an excellent way for endomorphs to gain muscle mass. Endomorphs may have difficulty losing fat, but they are typically well-suited to building muscle and strength.

Resistance training consists of performing exercises that cause the body’s muscles to work against a resistance and can include anything from weightlifting to stretching, calisthenics to yoga. Resistance training works by causing micro-tears in the muscle fibers. These tears create inflammation, temporary soreness, and other signals that tell the body it needs to repair and strengthen affected muscles. When done correctly, resistance training produces gradual increases in lean muscle mass over time.

To gain maximum benefit from your resistance training program, focus on compound movements such as squats and deadlifts that recruit multiple large muscle groups at once. For best results combine your resistance training program with a healthy diet plan and adequate rest for optimal gains in lean muscle mass.


Cardio is a great way for endomorphs to burn excess fat and create a caloric deficit. When endomorphs are in an energy deficit, they have the opportunity to build muscle and gain weight in a healthy manner. If done correctly, cardio can help increase endurance and improve overall physical health while also aiding in muscle building.

It is important to find the right type of exercise that suits your body and goals, as too much cardio can lead to overtraining or burnout. Some recommended exercises for endomorphs are:

  • Swimming
  • Jogging
  • Cycling
  • Aerobics classes
  • Running on an incline treadmill or stairs
  • HIIT workouts like Tabata or other interval training.

Cardio must be coupled with strength training for best results – you should aim for 3-4 days a week of both cardio and strength training for optimal gains.


Recovery is essential for any effective exercise plan, but it’s especially important for endomorphs who want to increase their muscle mass and see results. Recovery helps the body rebuild after working out and repairs muscles, tendons, ligaments, and joints. It also helps regulate hormones that support growth and energy expenditure.

Endomorphs should focus on recovery by:

  • sleeping for at least 8 hours a night
  • drinking plenty of water throughout the day
  • eating a balanced diet with lots of protein and healthy fats
  • taking breaks between intense bouts of exercise or activities such as weight lifting or circuit training
  • supplementing with vitamins if needed
  • stretching after workouts to promote flexibility and prevent injury

By following these steps regularly in addition to their exercise routine they can ensure their progress towards gaining muscle mass is steady and sustained.


In conclusion, an endomorph’s diet should focus on maintaining a caloric surplus to support muscle gain. This requires that they consume enough protein, carbs, and healthy fats to support the necessary muscle-building hormones. They should also consume adequate amounts of micronutrients, such as vitamins and minerals, to ensure their overall health.

With the right diet and exercise regimen, endomorphs can reach their fitness goals and build the desired amount of muscle.

Summary of best diet for endomorphs

Endomorphs looking to gain muscle should focus on gaining strength and improving overall body composition by eating a well-balanced diet full of nutritious and healthy foods. This includes high-protein foods like chicken, eggs, fish, lean meats, and nuts; complex carbohydrates like sweet potatoes, plantains, oats, quinoa; healthy fats from avocados and olive oil; as well as vegetables like broccoli and spinach to get the necessary vitamins and minerals. It is also important to include whole sources of carbohydrates rather than processed carbs in the diet.

Additionally, endomorphs should stick to a moderate calorie surplus while avoiding sugary drinks or snacks full of simple carbs. Lastly, proper hydration is essential for lean muscle growth. All these factors combined can help endomorphs reach their fitness goals in an effective and sustainable way.

Benefits of gaining muscle

For endomorphs who want to gain muscle, it’s important to understand the various benefits of muscle growth. Not only does an increase in muscle mass help to improve body composition and help you look great, but it also aids in overall health and fitness.

  • Improved strength, improved endurance and improved metabolic rate are just a few of the physical benefits of building muscle mass.
  • Gaining muscle can help to reduce your risk for chronic diseases such as obesity, type 2 diabetes and heart disease by reducing body fat percentage.
  • It can also reduce joint pain, as increased muscular support helps to create strength that can withstand physical activity without resulting in pain.
  • Further advantages include an improvement in hormone balance which increases energy levels, sex drive and overall wellbeing.

FAQs about: Best Diet For Endomorphs To Gain Muscle

Q1: What is the best diet for endomorphs to gain muscle?

A1: Endomorphs should focus on a high protein, moderate fat, and low carbohydrate diet. Additionally, they should focus on eating regular meals throughout the day, and spacing out their calorie intake in order to maximize their muscle-building potential.

Q2: How much protein should an endomorph eat to gain muscle?

A2: Generally, endomorphs should consume between 1.5-2.5 grams of protein per kilogram of bodyweight each day. This should be split across several meals throughout the day.

Q3: How often should an endomorph workout to gain muscle?

A3: Endomorphs should aim to workout at least 4 times per week, focusing on compound exercises such as squats and bench presses. Additionally, they should perform interval cardio such as HIIT and LISS to optimize fat loss and muscle gain.

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