Keto Bodybuilding: Does This Diet Actually Work?

The ketogenic diet is a very low-carb, high-fat diet that encourages your body to use ketones as fuel rather than glucose, which is the body's preferred source of energy. It's commonly used for weight loss but has other possible benefits, such as aiding people with epilepsy, controlling blood sugar levels, and reducing the risk of certain chronic conditions.

While it's possible to build muscle on a keto diet, it's not recommended and can take far longer. This is because a keto diet can lead to poor performance as it decreases muscle fullness since muscles won't be as hydrated.

However, some bodybuilders have found that they feel great building muscle on keto and that the low-carb, high-fat diet hasn't inhibited their muscle growth or performance at all.

If you're looking to build muscle on a keto diet, it's important to determine your calorie intake, eat plenty of protein, track your carb intake, and increase your fat intake.

Ketogenic diets and protein: a tricky relationship

The ketogenic diet is a very low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

When following a ketogenic diet, it is important to moderate protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow the transition into ketosis. Eating excessive amounts of protein can even kick someone out of ketosis. For this reason, the ketogenic diet is usually considered a "moderate" protein diet, not a high-protein one.

According to keto researcher Parker Hyde, an effective ketogenic diet should include 15-20% of total calories from protein. This is quite low compared to the 30-40% recommended by most online nutrition calculators in the bodybuilding community. However, a study in the Journal of Sports Sciences found that consuming 0.6-0.8 grams of protein was adequate to optimise muscle protein synthesis, even when in a calorie surplus.

To make the most of a ketogenic diet, it is important to focus on high-quality proteins. These are proteins that contain all nine essential amino acids and are rich in leucine, the key muscle-building amino acid. Examples include eggs, whole-fat milk, Greek yoghurt, cheese, chicken, turkey, beef, lamb, fish, and seafood.

In addition to the quality and quantity of protein, the timing of protein intake is also important. Research shows that it is beneficial to eat a specific amount of high-quality protein every few hours to reach the "leucine threshold". However, once this threshold has been met, there is no added muscle-building benefit. Therefore, it is recommended to focus on eating 3-4 meals per day, each with a consistent amount of protein, to reach the leucine threshold at each meal.

While it is important to moderate protein intake, it is also crucial to ensure a sufficient overall calorie intake when following a ketogenic diet. The body needs calories for the muscles to grow, regardless of the type of diet being followed. Therefore, when the goal is to build muscle, a calorie surplus is necessary.

How to build muscle on a keto diet

The keto diet is a very low-carb, high-fat diet that can be challenging for building muscle due to the restricted intake of carbohydrates, which are essential for muscle growth. However, it is possible to build muscle on a keto diet by following certain guidelines and best practices. Here are some tips to optimize muscle growth while on a keto diet:

Calorie Surplus

Muscles need calories to grow. Therefore, it is important to consume more calories than you burn. Determine your maintenance calories, which is the number of calories you need to consume per day to maintain your current weight. To build muscle, it is recommended to increase your calorie intake by about 15% above your maintenance level. For example, if your maintenance calories are 2000 per day, you should aim for 2300 calories per day to support muscle growth. Make sure to adjust your calorie intake as you gain muscle to account for changes in your weight.

Protein Intake

Protein is crucial for building muscle as it is the building block of muscles. Consume more protein than your body breaks down through natural processes. Most studies suggest that eating 0.7-0.9 grams of protein per pound of body weight is ideal for muscle growth. On a keto diet, it is recommended to get 15-20% of your total calories from protein. Focus on high-quality protein sources that contain all nine essential amino acids, such as eggs, whole-fat milk, Greek yogurt, cheese, chicken, turkey, beef, lamb, fish, and seafood.

Carb Intake

To stay in ketosis, restrict your carb intake to less than 50 grams per day. Consider timing your carb intake around your workouts to enhance exercise performance. This strategy is known as a targeted keto diet. If you feel your workouts are suffering, try increasing your carb intake slightly.

Fat Intake

As your body relies primarily on fat for fuel when in ketosis, ensure you are consuming enough fat. After accounting for protein and carbs, fat should make up the rest of your diet. For a 2300-calorie muscle gain diet, a 155-pound person may eat 110 grams of protein and 50 grams of carbs, with the remaining 1660 calories coming from 185 grams of fat.

Resistance Training

In addition to diet, resistance training is key to building muscle. Incorporate weight lifting or strength-based exercises such as squats, deadlifts, pull-ups, and push-ups into your workout routine. Aim to train at least twice a week, and consider working with a personal trainer to maximize your efforts and ensure proper form.

Supplements

While not necessary, supplements can help you build muscle. If you are struggling to meet your protein goals, consider using a protein powder supplement such as whey, casein, pea, or hemp protein. Additionally, a creatine monohydrate supplement may aid in gym performance and lead to increased muscle gain.

Sleep

Getting enough sleep is crucial for muscle growth and recovery. Most of your recovery hormones, such as testosterone, are released during sleep, helping your muscles grow and repair.

Patience

If you are new to keto, you may experience an initial drop in strength and performance as your body adapts to using ketones for fuel. Be patient and give your body time to adjust to its new state.

Track and Test

Monitor your carb intake to ensure you are staying within the recommended range for ketosis. Additionally, test your ketone levels regularly using keto strips or a keto breath test to ensure you are in ketosis and make adjustments as needed.

Sample Keto Meals for Muscle Growth

• Spinach omelet: 4 large eggs, 1 cup spinach, 1 oz. feta cheese, cooked in 1/2 Tbsp. butter
• Baked egg bites: 200 grams diced bacon, 2 bunches chopped scallions, 1 rosemary sprig, 1/2 diced zucchini squash, 1 tbsp ghee, 8 eggs, and 2 scoops collagen protein
• Taco salad: 2 cups chopped romaine, 8 oz. taco-seasoned ground beef, 4 Tbsp. salsa, 1 tbsp. sour cream, and 1/3 cup shredded cheese
• Spicy tuna sushi burrito: 1/2 cup cubed tuna, 3/4 cup cauliflower rice, 1 tsp MCT oil, 1/4 avocado, julienned cucumber, 2 tsp green onions, 1 tsp sesame seeds, 1 tbsp mayonnaise, 1 tsp sriracha, and 1 nori sheet
• Steak and vegetables: 8 oz. New York strip steak, 6 oz. asparagus, and 1 tbsp. butter
• Lamb burgers: 1 lb. grass-fed ground lamb, 1/2 cup red onion, 1 crushed garlic clove, 1 tbsp ghee, and lettuce leaves for wrapping

Common keto bodybuilding challenges

Not Eating Enough Protein

Protein is essential for building and repairing muscle tissue. If you're not getting enough protein in your diet, your body won't have the necessary raw materials to build new muscle. It's recommended to aim for 1.6 grams of protein per kilogram of body weight to optimise muscle growth. For competitive bodybuilders, this can go up to 2.2 grams of protein per kilogram of body weight.

Not Eating Enough Calories

To build muscle, you need to eat at a maintenance level or at a surplus to promote muscle growth. This can be challenging on a keto diet, as the low-carb, high-fat diet is very filling. However, as long as you're hitting your protein goal, you can add additional fat to get your calorie intake up.

Inconsistent Meal Planning

Following a complicated keto bodybuilding meal plan that differs significantly on rest days versus training days can be difficult to stick to. A consistent macro plan, where you eat the same macros every day, regardless of whether it's a rest day or training day, may be easier to follow.

Not Prioritising Rest and Recovery

Strength training is only half of the equation when it comes to building muscle. The other half is rest and recovery. It's important to get 7-9 hours of sleep each night, reduce stress levels, and engage in active recovery exercises like walking or light yoga to support your body's recovery process.

Poor Hydration and Electrolyte Status

On a keto diet, your body doesn't hold as much stored water as when you're not on keto. Therefore, staying on top of your fluid intake and electrolyte intake is crucial. Drink plenty of water, salt your food generously, and include potassium- and magnesium-rich foods in your diet.

Transition Period Side Effects

When first switching to a keto diet, you may experience side effects such as fatigue, dizziness, headaches, and nausea until your body adjusts. This transition period can also impact your energy and performance in the gym.

Carbohydrates and the ensuing insulin response

Carbohydrates and insulin are closely linked. When people eat foods containing carbohydrates, the digestive system breaks them down into sugars, which enter the bloodstream. As blood sugar levels rise, the pancreas produces insulin, a hormone that prompts cells to absorb blood sugar for energy or storage. As blood sugar is absorbed, levels in the bloodstream begin to fall, and the pancreas starts making glucagon, which signals the liver to start releasing stored sugar. This interplay of insulin and glucagon ensures that cells throughout the body have a steady supply of blood sugar.

The glycemic index (GI) ranks carbohydrates on a scale from 0 to 100 based on how quickly and how much they raise blood sugar levels after eating. Foods with a high glycemic index, like white bread, are rapidly digested and cause substantial fluctuations in blood sugar. Foods with a low glycemic index, like whole oats, are digested more slowly, prompting a more gradual rise in blood sugar.

When people cut carbohydrates out of their diet, their body must find an alternative source of energy. The body turns first to muscle tissue, breaking it down to fuel activity. However, if people take in an adequate amount of protein, this will help protect their muscle tissue and encourage their body to use stored body fat instead.

The ketogenic diet is a way to trick the body into thinking it's in starvation mode while still consuming enough calories from protein and fat to provide satiety and protect muscle mass from being used as fuel. When following a ketogenic diet, it is important to keep carbohydrates low to maintain the fat-burning state of ketosis. However, to build muscle, people also need to eat at a caloric surplus. This can be achieved by including more fat and protein in the diet, as well as some carbohydrates.

For bodybuilders specifically, a typical bulking diet is high-carb, as carbohydrate-heavy diets are a backbone of muscle building. However, it is possible to build muscle on a ketogenic diet, which is often used by bodybuilders as part of show prep. To do so, it is important to focus on high-quality proteins, nail protein timing, and stay in a calorie surplus.

Ketogenic diets and muscle growth

The ketogenic diet is often associated with fat loss and mental clarity, but it can also support muscle growth. While it may seem counterintuitive to cut carbs and still build muscle, it is possible to do both. Here's how:

Eat Enough Calories and Protein

Eating at a maintenance level or a surplus is crucial for muscle growth. Make sure you're consuming enough calories and protein to provide your body with the energy and building blocks needed for muscle growth. Aim for a moderate protein intake, with 15-20% of your calories coming from high-quality protein sources such as eggs, whole-fat milk, Greek yogurt, cheese, chicken, turkey, and fish.

Progressive Overload Training

To trigger muscle growth, or hypertrophy, it's essential to follow a strength program with progressive overload. This involves gradually increasing the stress placed on your muscles by increasing the weight you lift over time. Working with an experienced trainer can help you develop a well-planned muscle-building program.

Prioritize Recovery

Resistance training is stressful for your body, so it's crucial to prioritize recovery. Focus on getting enough sleep, managing stress, and drinking plenty of water. Eating enough food and ensuring proper nutrition will also support your body's recovery process.

Adjust Your Macronutrient Breakdown

While the standard ketogenic macro ratio is 75% fat, 25% protein, and 5% carbs, bodybuilders may benefit from a slightly different ratio. A ratio of 65% fat, 30% protein, and 5% carbs can help create a high-protein keto diet that supports muscle growth.

Consider Cyclical or Targeted Keto

For women who struggle with building muscle on keto, experimenting with a higher-carb style of eating may be beneficial. Cyclical keto involves following a low-carb diet most of the week, with a carb refeed day to replenish glycogen stores. Targeted keto involves consuming 20-30 grams of quality carbohydrates after lifting, which can enhance muscle growth and recovery.

In conclusion, while the ketogenic diet is typically associated with fat loss, it can also support muscle growth when combined with proper nutrition, training, and recovery strategies. By understanding and applying these principles, individuals can successfully build muscle while following a ketogenic diet.

Frequently asked questions