Keto And Muscle Growth: A Powerful Combination?

The ketogenic diet is a low-carb, high-fat diet that has become increasingly popular. It is often used for weight loss, but can it also help with muscle growth?

There is ongoing debate about whether the keto diet supports muscle growth. On the one hand, some argue that the diet's restriction of carbohydrates, which promote the release of insulin, an anabolic hormone that aids muscle growth, hinders muscle-building potential. Additionally, the keto diet can be very restrictive and may lead to low energy levels, negatively impacting workout performance.

On the other hand, studies show that it is possible to build muscle on a keto diet. For example, a study comparing a traditional Western diet to a ketogenic diet found that both were equally effective for muscle gain, strength, and performance. Other studies suggest that keto may provide similar strength and performance gains as a conventional high-carb diet while aiding fat loss.

To build muscle on a keto diet, it is crucial to ensure adequate calorie and protein intake. Consuming enough calories is essential for muscle growth, and protein is the building block of muscles. It is recommended to eat 0.7-0.9 grams of protein per pound of body weight for optimal muscle building. Additionally, resistance training is key, and it is beneficial to train at least twice a week for effective muscle growth.

While the keto diet may not offer more benefits for building muscle than a traditional high-carb diet, it is possible to build and maintain muscle while following a keto diet plan.

The importance of protein for muscle growth

Protein is essential for muscle growth. It is the building block of muscles, and repair and maintenance of muscle tissue. Consuming adequate protein is critical for maintaining optimal health, growth, development, and function throughout life.

Protein is made up of amino acids, nine of which cannot be synthesised by the human body and must be obtained through diet. These are called essential amino acids. When a person eats protein, it is digested and broken down into amino acids, which are then used in various processes in the body, including tissue growth and repair, immune function, and energy production.

Muscle proteins are continuously broken down and rebuilt. To build muscle, a person must consume more protein than what is broken down, often referred to as a net positive nitrogen balance, as protein is high in nitrogen. If a person does not consume enough protein, their body will break down muscle to provide the body with the amino acids needed to support body functions and preserve more important tissues. Over time, this can lead to decreased muscle mass and strength.

The body uses amino acids for muscle protein synthesis (MPS), the primary driver of muscle repair, recovery, and growth after strenuous exercise. Consuming more protein than the body breaks down is, therefore, necessary for muscle growth.

The current recommended dietary allowance (RDA) for protein is 0.8 grams (g) of protein per kilogram (kg) of body weight. However, newer research suggests that this amount is not enough for individuals trying to build muscle. Studies have shown that increased protein intakes above the RDA may help increase strength and lean body mass when paired with resistance exercise.

The ideal amount of daily protein a person should consume varies depending on several factors, including age, gender, activity level, health, and other variables. However, studies suggest that the optimum amount of protein for muscle-building is between 1.2 and 1.6 g per kg of body weight. For example, a male weighing 180 pounds (81.8 kg) would need to consume between 98 and 131 g of protein daily, combined with resistance training, to support muscle growth.

Sources of Protein

A person can meet their daily protein needs by consuming animal and plant-based protein sources. Animal-based protein sources include lean meats (beef, pork, or lamb) and whey protein powders. Plant-based protein sources include plant-based protein powders, rice and beans, hummus and pita bread, or peanut butter on whole wheat bread. One notable exception is soy, which is highly bioavailable, has a good amino acid profile, and is easy to digest.

How to calculate your protein needs

The amount of protein your body needs depends on several factors, including weight, physical activity level, muscle mass, age, and fitness goals. The Recommended Daily Allowance (RDA) for protein intake is 0.8 grams of protein per kilogram of body weight, or 0.36 grams per pound. However, the RDA may not be sufficient to meet the protein needs of active individuals.

Calculating Your Protein Needs

There are two main approaches to calculating your protein needs:

• Percent Calories from Protein: The Food and Nutrition Board of the Institute of Medicine (IOM) recommends that 10-35% of total daily calories should come from protein.
• Grams of Protein per Day: The current Recommended Dietary Allowance (RDA) is 0.8 to 1.0 grams of protein per kilogram of body weight per day for adults.

• Healthy adults/sedentary individuals: 0.8g/kg
• Pregnant women: 1.1g/kg
• Lactating women: 1.3g/kg
• Endurance athletes: 1.2–1.4g/kg
• High-intensity interval training/Stop-and-go sports: 1.4–1.7g/kg
• Strength athletes (to gain muscle mass): 1.6–1.7g/kg
• Strength training (to maintain): 1.2–1.4 g/kg
• Weight loss, calorie-restricted diets: 1.4–1.5g/kg
• Normal weight sedentary adults: 1.2 to 1.8 grams per day
• Normal weight active adults: 1.2 to 2.0 grams per day
• Normal weight active adults for muscle gain: 1.2 to 2.4 grams per day
• Overweight adults: 1.2 to 1.5 grams per day

To determine your daily protein needs, follow these two steps:

• Calculate Your Body Weight in Kilograms: Take your body weight in pounds and divide it by 2.2 to get your weight in kilograms.
• Multiply Your Body Weight by the Appropriate Protein Range: Multiply your weight in kilograms by the recommended protein range for your activity level and goals.

For example, a 150-pound adult would need between 82 and 136 grams of protein per day:

2 kg (body weight in kilograms) x 1.2 to 2.0 (protein range) = 82 to 136 grams of protein per day

It is important to note that consuming more than 2.0 grams of protein per kilogram of body weight does not provide additional benefits, and excessive protein intake can lead to dehydration and inadequate carbohydrate intake.

Keto and Protein Intake

When following a ketogenic diet, it is crucial to monitor your protein intake as it can impact your body's state of ketosis. While protein is essential for building and maintaining muscle mass, excessive protein intake on a keto diet can lead to gluconeogenesis, where amino acids from protein are converted into sugar, disrupting ketosis. Therefore, keto diets are typically considered "moderate" protein diets, with 15-20% of total calories coming from protein.

To optimize muscle growth on a keto diet, it is recommended to:

• Focus on high-quality proteins, such as eggs, whole-fat milk, Greek yogurt, cheese, chicken, turkey, beef, and seafood.
• Nail your protein timing by consuming specific amounts of high-quality protein every few hours to reach the "leucine threshold."
• Stay in a calorie surplus, ensuring your body has enough calories to support muscle growth.

How to eat enough calories on keto

Eating enough calories on a keto diet can be challenging, especially with the limited food options. Here are some tips to ensure you're consuming adequate calories while following a ketogenic diet:

Plan Your Meals

Planning is crucial when it comes to the keto diet. Take time to create a meal plan that includes a variety of keto-friendly foods. Use your grocery store's website to check nutrition labels and build a shopping list that aligns with your keto goals.

Focus on Calorie-Dense Foods

To increase your calorie intake, incorporate more calorie-dense foods into your diet. Here are some keto-friendly options:

• Ribeye steak: It is the fattiest cut of beef, making it calorie-dense and flavourful. A typical 16-ounce ribeye steak contains about 1600 calories.
• Ground beef (80% lean): This option is juicier and more flavourful due to its higher fat content. A serving of ground beef typically provides around 300 calories.
• Wild fatty fish: Fatty fish, such as salmon, mackerel, herring, sardines, and anchovies, are excellent sources of healthy fats and protein. A serving of fatty fish provides around 200 calories.
• Nut butters: Almond butter, peanut butter, pecan butter, and macadamia nut butter are nutritious options that provide 200-300 calories per 2-tablespoon serving.
• Full-fat Greek yogurt: Opt for Greek yogurt with no added sugar to get a good source of fat and protein. It provides approximately 200 calories per serving.
• Cheese: Cheese is versatile and can be added to various dishes. A serving of cheese contains about 110 calories.
• Avocados: Avocados are high in healthy fats and various nutrients. A single avocado provides roughly 300 calories.
• Dark chocolate (70% or higher): Choose dark chocolate sweetened with natural keto-friendly sweeteners. A serving typically contains 170 calories.

Add Healthy Fats

Since fat provides 9 calories per gram, adding healthy fats to your meals is an easy way to boost your calorie intake. Consider using grass-fed butter, olive oil, coconut oil, or MCT oil in your cooking or as toppings.

Butter Coffee

Try starting your day with butter coffee, also known as bulletproof coffee. Blend 2 cups of freshly brewed coffee with 2 tablespoons of grass-fed butter and 1 tablespoon of coconut oil or MCT oil. This drink provides approximately 300 calories and is a great way to get extra calories at breakfast.

Monitor Your Protein Intake

While on a keto diet, it's important to monitor your protein intake. Consuming excessive protein can kick you out of ketosis. Aim for moderate protein intake, which is typically 15-20% of your total calories. Focus on high-quality protein sources that contain all nine essential amino acids, especially leucine, which is key for muscle-building.

Calorie-Tracking Apps

Consider using a calorie-tracking app to monitor your daily calorie intake. This can help you identify areas where you may need to increase your calorie consumption to meet your goals.

The benefits of resistance training

Resistance training is a type of exercise that uses resistance or weight to increase muscle strength, endurance, and mass. It is a very important part of ensuring overall health and well-being. It can be adapted and individualised to meet your body's specific needs.

Improves Muscle Tone and Increases Muscle Mass

Resistance training improves muscle tone and can increase muscle mass if you tailor your regimen accordingly. You don't have to lift heavy weights to see results. Doing about eight to twelve repetitions (the hypertrophy zone) is ideal for building muscle.

Improves Functional Strength

Resistance training can help build functional strength, especially when weight training activities mimic everyday movements like squatting, lifting, twisting, pushing, and pulling. This means that everyday activities such as carrying groceries or moving furniture become easier.

Controls Blood Sugar

Resistance training is an effective way to manage blood sugar levels, regardless of whether you have type 2 diabetes or not. Building muscle improves insulin sensitivity, and when you are training, glucose is removed from your blood and sent to your muscles for energy.

Improves Heart Health

Research shows that strength training may be just as effective at boosting heart health as aerobic exercises. One analysis found that people who did 60 to 120 minutes of resistance training per week had a 22% reduced risk of cardiovascular disease, similar to doing aerobic exercises.

Strengthens Bones

Strength training puts stress on your bones, which signals them to build up their strength. It can also build bone density and structure and reduce the risk of osteoporosis.

Enhances Mobility and Flexibility

Resistance training helps maintain mobility and flexibility, which are important for overall well-being and quality of life. It also makes it easier to move around with less pain and can improve sports performance.

Boosts Metabolism

Building muscle through strength training can increase your resting metabolic rate. Your body also continues to burn calories after you have finished your resistance training program.

Reduces Blood Pressure

Research has found that engaging in strength training two or three days a week for at least eight weeks reduces blood pressure in people with hypertension.

Reduces Stress and Anxiety

Recent research shows that resistance training may be an effective way to reduce anxiety in adults, both with and without a mental health condition.

Promotes Brain Health and Reduces Dementia Risk

Strength training can help protect the brain from shrinkage in those vulnerable to Alzheimer's disease. It can also improve cognitive function, including memory, processing speed, and executive function in older adults.

Reduces Risk of Falls or Injuries

Regular strength training helps build muscle and strength, which supports your balance, posture, and movement, reducing the risk of injuries and falls and improving your overall functional ability.

Improves Well-Being and Quality of Life

Regular strength training can improve your overall well-being and quality of life by keeping you active and able to perform daily activities. It can also improve mental health, pain management, and vitality.

The importance of rest and recovery

Rest and recovery are essential components of any fitness regimen, and this is no different when it comes to the keto diet. While nutrition and exercise are crucial for muscle growth, giving your body time to rest and recover is equally important. Here's why:

Growth Days

Days off from the gym are not just rest days, they are growth days. During this downtime, your body has the opportunity to build muscle. Strenuous workouts cause muscle breakdown, and rest allows your body to repair and rebuild those muscles. Continuous training without adequate rest can hinder your progress and lead to a state of constant muscle breakdown.

Replenishing Glycogen Levels

Growth days are also when your body replenishes its glycogen levels. Glycogen is the molecule that fuels physical activity. As you exercise, your glycogen levels deplete, and without sufficient rest and nutritious food between workouts, you may experience fatigue and underperformance. Therefore, having regular growth days will ensure you have the energy to perform at your best.

Mental Health Benefits

Taking a few days off from intense exercise each week is beneficial for your mental health. While training can boost endorphins and help you feel calmer, overtraining can lead to irritability, sleeplessness, diminished performance, and decreased appetite, resulting in mental exhaustion and fatigue. Engaging in active recovery during your rest days, such as yoga or a brisk walk, will facilitate muscle repair and help maintain your mental well-being.

Preventing Overtraining and Injury

Prioritizing rest can help prevent overtraining and injuries. Adequate rest ensures that you are not too sore to maintain proper form during your workouts. It also gives your body the time it needs to recover between training sessions, reducing the risk of overuse injuries.

Promoting Muscle Growth

A significant portion of muscle regeneration and cell repair occur while we sleep. When you lift weights, microscopic muscle tears can occur, and these tears signal to your body that the tissue needs to be stronger. During rest, these tears are repaired, resulting in stronger muscles and increased muscle mass. Therefore, both rest and work are essential for optimal muscle gain.

In conclusion, rest and recovery play a vital role in muscle growth and overall well-being. By incorporating intentional rest days into your keto regimen, you will be able to see the fruits of your labour and achieve your fitness goals while maintaining a healthy body and mind.

Frequently asked questions