Leena Watts
The ketogenic diet is often associated with weight loss, but it can also be used to build muscle. While it is true that the keto diet is low in carbohydrates, which are important for energy, it is possible to build muscle while in ketosis. The key is to ensure you are consuming enough protein and calories to support muscle growth, as well as engaging in strength training or resistance training. Some studies have shown that a keto diet can lead to similar strength and performance gains as a conventional high-carb diet, while also aiding in fat loss. However, it is important to note that individual results may vary, and some people may experience an initial drop in strength and performance when starting a keto diet.
| Characteristics | Values |
|---|---|
| Muscle gain on keto | Possible |
| Muscle gain on keto vs. traditional high-carb diet | Similar strength and performance gains |
| Macronutrient composition | Low-carb, high-fat, moderate-protein |
| Protein intake | 0.7–0.9 grams of protein per pound of body weight |
| Carb intake | <50 grams of carbs per day |
| Fat intake | 70–75% of daily calories |
| Calorie intake | Maintenance level or surplus |
| Resistance training | Recommended for building muscle |
| Supplements | May aid in muscle gain |
| Electrolytes | Sodium, potassium, and magnesium levels may drop |
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What You'll Learn
Consume enough protein
Consuming enough protein is essential for building muscle on a keto diet. While the keto diet is typically associated with a high-fat, moderate-protein intake, it is important to ensure sufficient protein consumption to support muscle growth and repair.
Protein is a building block of muscle, and adequate intake can help prevent muscle loss during weight loss. Research suggests that diets containing 18%-25% protein result in greater muscle maintenance compared to lower protein diets. Specifically, a moderate to high protein intake of 1.2 g/kg of body weight has been shown to prevent muscle loss when combined with calorie restriction and resistance training. Furthermore, consuming 2.4 g/kg of protein per day, along with resistance training and a calorie-restricted diet, has been linked to increased muscle mass over a 4-week period.
To calculate your protein needs, it is recommended to determine your protein intake in grams per kilogram of body weight. The recommended protein intake for muscle building on a keto diet ranges from 1.2 to 2.0 grams of protein per kilogram of target body weight. For those who are sedentary, a minimum of 0.8 grams of protein per pound of lean body mass is advised, while athletes or individuals looking to build muscle should aim for 1 to 1.2 grams of protein per pound of body weight.
It is important to note that the ideal protein consumption on keto may vary depending on individual factors such as activity level, weight, and lifestyle. Additionally, while some worry that consuming too much protein may hinder ketosis, this is unlikely to occur if you stick to the recommended protein targets and distribute your protein intake throughout the day.
To ensure you are consuming enough protein on a keto diet, it is suggested to calculate your protein needs first and then fill the rest of your diet with healthy fats and low-carb vegetables. By consuming adequate protein, you can support muscle growth and overall health while reaping the benefits of a ketogenic diet.
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Eat a calorie surplus
To build muscle on a keto diet, it is important to eat a calorie surplus while also ensuring you are getting enough protein and maintaining a good balance of protein and fats. Eating a calorie surplus is when you consistently eat more calories than you burn. The number of calories you need to eat per day to build muscle depends on several factors, such as your weight, height, lifestyle, sex, and activity levels. For instance, a 155-pound (70-kg) person on a 2,300-calorie muscle gain diet may eat 110 grams of protein and 50 grams of carbs. The remaining 1,660 calories can be taken up by 185 grams of fat.
While it is important to eat a calorie surplus, it is also crucial to monitor your carbohydrate intake to stay in ketosis. Most sources recommend eating fewer than 50 grams of carbohydrates per day, although the exact value can vary. Eating too many carbohydrates can prevent ketosis, as the amino acids in protein can be converted to glucose.
In addition to eating a calorie surplus, incorporating targeted exercises such as resistance training and strength training can help with building muscle on the keto diet.
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Do strength training
It is possible to build muscle while eating keto, but it requires a thoughtful approach to diet and exercise.
A ketogenic diet is a low-carbohydrate method of eating. While it is typically associated with weight loss, it can also be used to build muscle. The key is to ensure you are getting enough protein and calories while still staying within ketosis.
One of the most important components of building muscle on keto is strength training. Resistance training is crucial for building muscle and gaining strength. This type of training involves lifting weights or doing other strength-based exercises that overload the muscle to increase muscle protein synthesis and size. The American College of Sports Medicine recommends at least two to three sessions of resistance training per week, in addition to some metabolic or aerobic training. For more advanced lifters, five days per week may be a better goal.
When it comes to strength training, it is important to target multiple muscle groups. Exercises such as weighted squats, bench presses, leg abductions, lat pull-downs, and lunges can help build muscle mass. It is also essential to give your muscles time to recover between sessions.
In addition to strength training, consuming an adequate number of calories and protein is vital for building muscle on keto. A caloric surplus is necessary for muscle growth, and protein is essential for keeping muscle on your frame. However, it is important to note that the keto diet is not a high-protein diet, and your body can turn excess protein into glucose. Therefore, it is crucial to calculate your calorie and protein needs based on your weight, height, lifestyle, sex, and activity levels.
While building muscle on keto is possible, it is important to be mindful of potential challenges. Some people may experience decreased energy levels and mental fuzziness due to low carbohydrate intake, which can impact workout quality. Additionally, it is crucial to monitor your intake of sodium, potassium, and magnesium, as levels of these minerals may drop while on a keto diet.
In summary, building muscle on keto requires a combination of strength training, sufficient calorie and protein intake, and careful consideration of your specific needs and goals.
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Monitor your carb intake
Monitoring your carb intake is crucial when following a ketogenic diet. The keto diet is well known for being a low-carbohydrate method of eating, and it is important to restrict your carb intake to enter and maintain a state of ketosis. Most sources suggest that staying below 50 grams of carbs per day is necessary to remain in ketosis, although this number may vary between individuals.
When adopting a ketogenic diet, it is important to be mindful of the potential challenges and downsides. The keto diet is very restrictive, and monitoring your carb intake requires careful attention. Some people may find that they struggle with low energy levels and mental fatigue when reducing their carb intake, especially if they engage in intense exercise. The restrictive nature of the diet may also lead to increased cravings for carbohydrates.
It is worth noting that the keto diet is not necessarily a high-protein diet, but it also does not have to be low in protein. Consuming adequate protein is essential for muscle growth, as it provides the amino acids necessary for building new muscle tissue. Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight is ideal for muscle building, and some individuals may benefit from consuming even higher amounts.
While it is crucial to monitor your carb intake on the keto diet, it is equally important to ensure you are consuming sufficient calories and healthy fats. The keto diet is very high in fat, and these fats provide the energy and building blocks needed for muscle growth. To ensure you are getting enough calories, consider tracking your food intake or using a macro calculator to determine your specific needs.
In summary, monitoring your carb intake is essential for maintaining ketosis on the keto diet. However, it is also crucial to consume sufficient protein, calories, and healthy fats to support muscle growth. The key to success is finding the right balance between restricting carbohydrates and ensuring adequate intake of other essential nutrients.
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Consider supplements
While it is not necessary to take supplements when building muscle on a keto diet, they can help maximise your gains.
Creatine Monohydrate
Creatine monohydrate is a well-researched supplement that has been shown to promote muscle gain, improve exercise performance and increase strength.
Caffeine
Caffeine can benefit athletic performance and boost energy levels, especially when transitioning to a keto diet.
Branched-chain Amino Acids (BCAAs)
BCAAs can reduce exercise-related muscle damage, muscle soreness and fatigue during exercise.
HMB (beta-hydroxy beta-methylbutyrate)
HMB (beta-hydroxy beta-methylbutyrate) may help decrease muscle loss and increase muscle mass, especially when starting a new exercise program or increasing workout intensity.
Exogenous Ketones
Exogenous ketone supplements have been linked to several benefits, including boosting athletic performance, speeding up muscle recovery, and decreasing appetite. However, research on exogenous ketones is limited, and many experts argue that these supplements are unnecessary for keto dieters.
MCT Oil
MCT oil can help keto dieters increase their fat intake, which boosts ketone levels and helps them stay in ketosis. It has also been shown to promote weight loss and increase feelings of fullness.
Calcium
A calcium supplement can help if you are unable to meet your calcium intake through diet alone.
Iron
Iron is essential for the proper functioning of every body cell. It makes haemoglobin, a protein that delivers oxygen from your lungs to different body parts. It also helps your muscles use oxygen. Many keto-approved foods contain enough iron, such as beef, oysters, kale, and spinach. However, the keto diet restricts other sources of iron, like cereal, lentils, tofu, and beans.
Vitamin D
Vitamin D is essential for bone health, and a daily supplement can help you meet your needs if you are not getting enough from your diet. Fatty fish, such as salmon and tuna, and eggs are good sources of vitamin D.
Magnesium
Magnesium can help reduce muscle cramps, difficulty sleeping and irritability, all common symptoms experienced when transitioning to a keto diet. Taking a magnesium supplement or eating more low-carb, magnesium-rich foods can help meet your daily requirements.
Fiber
A daily fibre supplement could help you meet your daily fibre needs, as the keto diet restricts carbohydrates, limiting the amount of nutrients you may get.
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Frequently asked questions
Yes, it is possible to build muscle while on a keto diet. Research studies show that there are increased or maintained levels of muscle mass in groups that undergo training while on a ketogenic diet.
To build muscle on a keto diet, you need to be eating at a maintenance level or at a surplus to promote muscle growth. You should also be getting enough protein and doing strength training.
Some tips for building muscle on a keto diet include tracking your carb intake, eating foods rich in sodium, potassium, and magnesium, and using supplements such as creatine monohydrate.
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