Keto For Muscle Gain: Does It Work?

The ketogenic diet is a very low-carb, high-fat diet that has become increasingly popular. Many people use it to lose weight, but it has also been linked to other health benefits. For a long time, it was assumed that building muscle on a keto diet was impossible because low-carb diets restrict carbs, which promote the release of insulin, an anabolic hormone that helps create conditions for muscle growth. However, recent studies have shown that it is possible to build muscle on a keto diet. This has sparked interest in keto bodybuilding, with some bodybuilders reporting that the low-carb, high-fat diet hasn't hindered their muscle growth or performance.

Resistance training

A review of 10 studies found that resistance training at least twice a week was more effective at promoting muscle growth than training once per week. Incorporating exercises like squats, bench presses, pull-ups, and push-ups into your weekly resistance training routine can encourage muscle growth.

• Find the right amount of resistance: Progressive overload adds a challenging stimulus to the body, preventing a plateau. This can be done by increasing weight, adding a source of instability, increasing reps, or decreasing rest between sets.
• Adjust the intensity: You can increase the intensity of a resistance training exercise by speeding up the movement or experimenting with isometric holds.
• Focus on different muscle groups: To improve your physique and build muscle mass, work on smaller muscle groups like your biceps and triceps and aim for 12+ reps per move. To build strength, work on major body parts like your back, legs, and glutes and add speed or explosiveness to your reps. To improve athletic performance, try single-leg exercises for a lower-body workout or single-arm exercises for an upper-body workout.

Consume enough calories

To build muscle on a keto diet, it is important to consume enough calories. This is because your muscles need calories to grow. While it is technically possible to build muscle and lose fat simultaneously, it is much more challenging. A moderate calorie deficit can reduce your muscle protein synthesis after a week or so.

To build muscle, you need to eat at least as many daily calories as you burn. To determine your calorie intake, you should first calculate your maintenance calories, which is the number of calories you need to consume per day to stay the same weight. You can do this by weighing yourself at least three times a week and recording your food intake over the week with a calorie-tracking app. If your weight stays the same, that is roughly your maintenance calories.

When trying to build muscle, it is recommended to increase your calorie intake by 15% above your maintenance calories. For example, if your maintenance calories are 2,000 per day, you should aim for 2,300 calories per day to build muscle. As you build muscle, it is a good idea to adjust your calorie intake once a month to account for changes in your weight. It is recommended to gain no more than 0.25-0.5% of your body weight per week to prevent accumulating too much fat.

One challenge of building muscle on a keto diet is that keto is known to suppress appetite. This can make it difficult to consume enough calories to support muscle growth. To ensure you are consuming enough calories, consider using a calorie calculator or macro calculator.

Eat plenty of protein

To build muscle on a keto diet, it is essential to eat plenty of protein. Protein is the building block of muscles, which means that when trying to build muscle, you need to 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 (or 1.6–2.0 grams per kg) is ideal for building muscle. However, there is some concern that consuming too much protein can encourage your body to use gluconeogenesis – a process in which amino acids are converted from protein into sugar, which could stop your body from making ketones. Despite this, studies have shown that people can safely consume around 1 gram of protein per pound of body weight (or 2.1 grams per kg) and stay in ketosis.

It is important to focus on high-quality proteins – those that contain all nine essential amino acids and are rich in the muscle-building amino acid leucine. The best keto protein choices include eggs, whole-fat milk, Greek yoghurt, cheese, chicken, turkey, pork, beef, lamb, fish and seafood.

In addition to eating plenty of protein, it is also crucial to determine your calorie intake, track your carb intake, increase your fat intake and incorporate resistance training into your routine when trying to build muscle on a keto diet.

Timing your protein intake

While on a keto diet, it is important to time your protein intake to ensure that you are getting the most out of every gram. Here are some tips to optimize your protein intake:

Focus on High-Quality Proteins:

Choose protein sources that contain all nine essential amino acids, specifically those rich in the muscle-building amino acid leucine. Examples include eggs, whole-fat milk, Greek yogurt, cheese, chicken, turkey, pork, beef, lamb, fish, and seafood.

Nail Your Protein Timing:

Space out your protein intake across the day by consuming a specific amount of high-quality protein every few hours. Aim for 3-4 meals per day, each containing 25-35 grams of protein. This will help you reach the "leucine threshold" and maximize muscle growth.

Stay in a Calorie Surplus:

To build muscle, ensure you are in a calorie surplus. Use a calorie calculator to determine your daily calorie needs based on your personal goals. When trying to build muscle, it is recommended to increase your calorie intake by 15% above your maintenance calories.

Consider Supplements:

If you struggle to meet your daily protein requirements, consider using protein powder supplements such as whey, casein, pea, or hemp protein. However, keep in mind that many protein powders contain carbohydrates, so adjust your carb intake accordingly to stay in ketosis.

Monitor Your Carb and Fat Intake:

In addition to protein, track your carbohydrate and fat intake. When on a keto diet, it is crucial to restrict carbohydrates to less than 50 grams per day. As for fat, it should make up the rest of your diet after accounting for protein and carbs.

Remember, building muscle on a keto diet requires a well-planned approach, combining proper nutrition with resistance training. It is also important to be patient, as your body may need time to adapt to the new diet.

Supplements

While not necessary, supplements can help you build muscle while on a keto diet.

Protein Powder

Protein powder supplements can help you reach your daily protein needs. Whey, casein, pea, or hemp protein are some of the options available. However, it's important to note that many protein powders contain carbs, so you need to account for these in your daily carb allowance to stay in ketosis.

Creatine Monohydrate

Creatine monohydrate supplements can aid gym performance, leading to more muscle gain.

Electrolytes

Electrolyte supplements can help you stay hydrated and keep your electrolyte status in check. On keto, your body doesn't hold as much stored water as when you're not on keto, so staying on top of your fluid intake and electrolyte intake is important.

Exogenous Ketones

Exogenous ketone supplements may provide an extra boost of keto-friendly energy for your workouts.

Sodium, Potassium and Magnesium

Your body's levels of sodium, potassium, and magnesium may drop while on keto. You can eat foods rich in these minerals, such as dark leafy greens, nuts, seeds, and avocados, or take supplements.

Frequently asked questions