Keto And Bodybuilding: Friends Or Foes?

The ketogenic diet is a super-low-carb, high-fat diet that promotes slashing carbohydrates to burn more fat. The keto diet is challenging to maintain, and the regimen can be difficult even without physical activity. The question remains: can keto and bodybuilding go hand in hand?

The keto diet is not typically associated with building muscle mass, but it is possible to gain lean body mass while on this diet. However, it won't happen by accident and requires careful planning and execution.

Bodybuilding requires a high intake of carbohydrates, which are the body's primary fuel source for intense weightlifting. Carbohydrates are also important for muscle growth and recovery. On the other hand, the keto diet aims to induce ketosis, a metabolic state where the body uses stored fat as its primary fuel source instead of carbohydrates.

Combining keto and bodybuilding can be challenging due to the conflicting demands on the body. While it is possible to train on a ketogenic diet, the body will need carbohydrates for serious bodybuilding activity. This contradiction can lead to a decrease in athletic performance and make it difficult to build muscle mass.

Additionally, a ketogenic diet can affect glycolysis, reducing the body's efficiency in using carbohydrates for energy. It can also lead to a decrease in strength and power output during the adjustment period known as the keto flu.

Despite these challenges, some bodybuilders have found success in building muscle on a keto diet, and there is ongoing research into the effectiveness of keto for bodybuilding. It is important to note that keto is not recommended for everyone and should be approached with caution, especially for those considering it for bodybuilding or other intense physical activities.

Ketogenic diets are high-fat, low-carb, and moderate protein

The ketogenic diet is a high-fat, low-carb, and moderate protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where the body uses fat as its primary fuel source instead of carbohydrates.

The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbs. In a 2000-calorie diet, this would amount to around 20-50 grams of carbohydrates per day. It's important to note that exceeding this amount of carbs can kick you out of ketosis.

When following a ketogenic diet, it's crucial to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow down your transition into ketosis.

The ketogenic diet has gained popularity due to its potential benefits for weight loss and blood sugar control. It has also been studied for its potential benefits in treating certain cancers, Alzheimer's disease, and other health conditions.

While the ketogenic diet can be effective for weight loss and improving metabolic health, it may not be suitable for everyone. It is very restrictive and can lead to nutrient deficiencies, digestive issues, and increased cholesterol levels. Additionally, the low-carb nature of the diet may not provide enough fuel for intense physical activities like bodybuilding.

Bodybuilders need carbs for energy

Bodybuilding is a demanding activity that requires a lot of energy. Carbohydrates are the body's main source of energy, so it follows that bodybuilders need to consume enough carbs to fuel their training sessions and support muscle growth.

Carbohydrates are one of the three primary macronutrients, along with protein and fats, and they are essential for several vital bodily processes. These include delivering energy to the muscles, controlling blood glucose levels, and improving metabolic functions.

When it comes to building muscle, carbohydrates play a crucial role by providing glycogen, which is a form of glucose that the body stores for later use as fuel. When the body needs energy, it breaks down these glycogen stores, converting them into glucose to power through workouts and build muscle.

If there are not enough carbohydrates available, the body will break down muscle tissue to create energy, causing muscle loss. Therefore, consuming an adequate amount of carbohydrates is essential to preventing muscle breakdown and promoting recovery after intense exercise.

The type of carbohydrates consumed also matters. Complex carbohydrates, such as starches, are slow to digest and provide a steady, sustained release of energy, making them ideal for bodybuilders. On the other hand, simple carbohydrates, like fruit or white sugar, provide a quick energy spike that doesn't last long and can lead to a crash.

While it is possible to build muscle on a low-carb diet like keto, it is not recommended and can take much longer. The body can take weeks or even months to adapt to a low-carb diet, and during this transition period, bodybuilders may experience side effects like fatigue, dizziness, headaches, and nausea, which can impact their training.

To optimize muscle gains, it is recommended to consume 8 to 10 grams of carbohydrates per kilogram of lean body weight daily. It is also beneficial to eat a healthy serving of carbohydrates at least one hour before resistance training, immediately after a workout, and again two to three hours later.

In summary, bodybuilders need carbohydrates for energy to fuel their intense training sessions and support muscle growth. By consuming enough carbs, especially complex carbs, bodybuilders can ensure they have the energy to power through their workouts and recover effectively, ultimately achieving their muscle-building goals.

Keto can cause a decrease in strength and athletic performance

The ketogenic diet is a popular choice for those looking to lose weight, but it is also associated with other benefits like mental clarity and health. However, its effects on athletic performance and strength are more contentious.

The Ketogenic Diet and Athletic Performance

The ketogenic diet involves cutting down on carbohydrates and increasing fat intake, which puts the body in a state of ketosis. In this state, the body uses stored fat instead of carbohydrates as its primary fuel source. While this can be beneficial for some, it can also lead to a decrease in athletic performance.

Research suggests that athletes involved in high-intensity, short-duration sports might see a drop in their performance while on a ketogenic diet. A study by Saint Louis University found that people on a ketogenic diet performed worse at anaerobic exercises than those on a high-carbohydrate diet. Their performance was 4 to 15% lower, depending on the task.

Another study found that a ketogenic diet could lead to poor performance as it decreases muscle fullness since muscles won't be as hydrated. This is because, for every gram of carbohydrate, the body assigns three grams of water.

The Ketogenic Diet and Strength

The ketogenic diet can also impact strength, as carbohydrates play an important role in muscle growth. Carbohydrates create anabolism by setting off a cascade of hormone-driven events, including the secretion of insulin, which is integral to muscle synthesis.

Additionally, a ketogenic diet might not provide enough protein for optimal muscle growth, maintenance, or repair. This is because eating excessive amounts of protein can kick the body out of ketosis, so the diet is usually considered "moderate" in protein rather than high-protein.

While the ketogenic diet may be beneficial for some, it can cause a decrease in strength and athletic performance. This is especially true for those involved in high-intensity or short-duration sports. For those looking to improve their athletic performance and strength, a diet that includes adequate carbohydrates and protein may be a better option.

Bodybuilders should eat a calorie surplus to build muscle

Bulking is a bodybuilder term referring to a progressive increase in calories consumed beyond your body's needs, along with intense weight training. Bodybuilders should eat a calorie surplus to build muscle, and this is known as the bulking phase. This is the muscle-gaining phase, where bodybuilders intentionally consume more calories than their body needs for a set period, often 4-6 months. These extra calories provide the body with the necessary fuel to boost muscle size and strength while weight training.

The average calorie intake of bodybuilders during the bulking phase is 3,800 calories per day for men and 3,200 for women. Experts recommend consuming 10-20% above your daily weight maintenance calorie needs during this phase, for an average weight gain of 0.25-0.5% of your body weight per week. For example, if you need 3,000 calories per day to maintain weight, you should aim for 3,300-3,600 calories instead.

It is important to note that the calorie surplus should not be too high, as it can lead to an increase in fat mass. Bodybuilders should also focus on eating nutrient-dense foods during the bulking phase. This includes fruits, vegetables, grains, seafood, dairy, meats, poultry, eggs, legumes, nuts, and seeds.

While it is possible to build muscle on a low-carb ketogenic diet, it is not recommended and can take far longer. Carbohydrates play an important role in muscle growth, as they create anabolism by setting off a cascade of hormone-driven events, including the secretion of insulin. Insulin is integral to muscle synthesis, as it drives amino acid uptake, getting amino acids out of the bloodstream and into the muscles. Carbohydrates also enhance recovery, which is important for muscle-building, as the better you can recover from workouts, the more frequently you can train.

Therefore, bodybuilders should focus on consuming a calorie surplus, primarily from nutrient-dense carbohydrates, to support muscle growth and overall health.

Electrolytes are critical on a keto diet

The ketogenic diet is a popular, low-carb, high-fat diet that has been credited with weight loss and other benefits. However, there is controversy over its efficacy, especially when paired with an intense workout regimen like bodybuilding.

Ketosis and Bodybuilding:

The ketogenic diet involves cutting down on carbohydrates and increasing fat intake, placing the body in a state of ketosis, where it burns stored fat instead of carbohydrates for energy. While it is possible to train on a keto diet, the body needs carbohydrates for serious bodybuilding activity. Carbohydrates provide fuel for muscles, which store them as glycogen, powering strength-training sessions. A lack of carbohydrates in the diet leads to decreased glycogen stores in the muscles, resulting in compromised athletic performance.

Building Muscle on Keto:

Building muscle on keto is possible but requires careful planning. While protein is essential for muscle growth, excessive protein intake can kick the body out of ketosis, as the extra protein is converted into glucose. Therefore, keto bodybuilding requires a "moderate" protein diet, with 15-20% of total calories coming from protein. This is lower than the 30-40% recommended in the bodybuilding community.

Electrolytes are vital for the proper functioning of the body, and maintaining their optimal balance is crucial for overall health and wellness, especially when on a keto diet. Here's why:

Support Physical Activity and Athletic Performance:

Electrolytes are essential for normal muscle function. For example, calcium and magnesium regulate muscle contraction, telling muscles when to relax. When this balance is disrupted, individuals become more prone to muscle cramps, negatively affecting athletic performance. Electrolyte beverages or sports drinks can help compensate for electrolyte losses through sweating during physical activity.

Reduce Keto Flu Symptoms:

The keto flu is a group of symptoms that occur within the first few weeks of starting a keto diet, including headaches, fatigue, brain fog, muscle cramping, and increased cravings. These symptoms can be mitigated by replenishing electrolytes, as the transition to a keto diet can lead to lower insulin levels, causing electrolyte imbalances.

Maintain Cardiovascular Health:

Electrolytes play a crucial role in heart function. For example, potassium regulates the heartbeat, and imbalances can lead to an irregular heartbeat (heart arrhythmia).

Promote Deeper Sleep:

Ensuring adequate electrolyte intake, especially magnesium, can improve sleep quality. In a clinical trial, subjects who took 500 milligrams of magnesium daily for eight weeks experienced improved sleep time, efficiency, and melatonin levels.

Improve Brain Function:

Electrolyte imbalances can affect the brain, causing symptoms like confusion, loss of alertness, poor judgment, and seizures. Maintaining optimal electrolyte levels can support brain health.

How to Restore Electrolytes on Keto:

• Eat Whole Foods Rich in Electrolytes: Include natural, nutrient-dense foods like meat, poultry, seafood, avocados, broccoli, nuts, and seeds in your diet.
• Use Keto-Friendly Electrolyte Supplements: Consume sugar-free and keto-friendly electrolyte drinks or supplements.
• Stay Properly Hydrated: Thirst is a sign of mild dehydration, so drink water or electrolyte drinks when thirsty.
• Transition Gradually to Keto: Start with a low-carb diet before going full keto to prevent keto flu symptoms and electrolyte imbalances.
• Consult a Doctor: If taking medications, speak to a doctor before starting keto, as certain drugs can affect electrolyte levels.

In conclusion, while the keto diet may be challenging for bodybuilders due to its low-carb nature, it is possible to build muscle on keto with careful planning. Additionally, maintaining optimal electrolyte levels is critical for overall health and can help mitigate some of the negative side effects associated with the keto diet.

Frequently asked questions