Milly Gaines
The keto diet is a high-fat, low-carbohydrate diet that puts the body into a metabolic state called ketosis, where the body burns fat for fuel instead of sugar. While building muscle on a keto diet is possible, it can be challenging as muscles typically require a high-carb diet to grow. To build muscle on a keto diet, it is crucial to ensure adequate protein intake, as protein is the building block of muscles. Resistance and weight training are also essential components, as they promote muscle growth and retention. Additionally, getting enough sleep is vital, as recovery hormones like testosterone are released during sleep, aiding in muscle growth. While not necessary, supplements can aid in maximizing gains. Maintaining a consistent diet and training regimen is key to building muscle on a keto diet.
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What You'll Learn
Consume adequate calories
Consuming adequate calories is essential when trying to build muscle on a keto diet. Your body needs calories to grow new tissue, so make sure you're eating at a maintenance level or a surplus to promote muscle growth.
Calculate your calorie needs based on your weight and lifestyle factors. For instance, a 155-pound person on a 2,300-calorie muscle gain diet may eat 110 grams of protein and 50 grams of carbs, with the remaining 1,660 calories coming from 185 grams of fat. This aligns with standard keto recommendations for fat intake, which suggest that 70-75% of your daily calories should come from fat.
However, it's important to note that simply eating more calories won't lead to muscle growth. You need to combine it with strength training or resistance training. This could include weight training, compound exercises, and metabolic/aerobic training.
Additionally, it's crucial to get enough protein. Protein is the building block of muscles, and you need to consume more than your body breaks down. Most studies suggest that eating 0.7-0.9 grams of protein per pound of body weight is ideal, but some recommend up to 2.2 grams per kilogram for competitive bodybuilders.
Remember, building muscle on keto is about more than just diet. It's a combination of adequate calorie and protein intake, consistent strength training, and getting enough sleep for recovery.
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Eat enough protein
Eating enough protein is essential for building muscle on a keto diet. While the keto diet is typically associated with high-fat, low-carbohydrate food plans, it doesn't have to be low in protein. Protein is a crucial building block for muscles, and a deficiency can lead to muscle loss.
To build muscle effectively, it is recommended to consume 0.7–0.9 grams of protein per pound of body weight, or 1.6–2.0 grams per kg. For optimal muscle growth, some researchers suggest doubling the standard amount to 1.6 grams of protein per kilogram of body weight. If you're a competitive bodybuilder, you may need even more protein, up to 2.2 grams per kilogram of body weight. For example, a 150-pound person (approximately 68 kilograms) should aim for 109-150 grams of protein per day.
It's important to distribute your protein intake evenly throughout the day. Consuming large amounts of protein in a single sitting can disrupt ketosis by rapidly decreasing ketone levels. Aim to include protein in every meal, and consider using protein supplements if needed. Whey, casein, pea, and hemp protein powders can help boost your protein intake, but remember to account for any carbs they may contain to stay within your keto guidelines.
While getting enough protein is vital, it's just one part of the equation. To maximize muscle growth on a keto diet, combine it with strength training and ensure you're consuming adequate calories and healthy fats.
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Get enough sleep
Sleep is essential for muscle gain and exercise performance. Getting enough sleep is crucial for achieving success on the keto diet. Here are some reasons why getting adequate sleep is vital for building muscle while on a keto diet:
Recovery Hormones
Recovery hormones, such as testosterone, are released during sleep, aiding in muscle growth and repair. This process is vital for muscle building, as it helps your body recover from training and promotes overall health.
Sleep Quality and REM Sleep
The keto diet can impact sleep quality, and it is common to experience sleep disturbances known as "keto insomnia." This may include symptoms such as 3 a.m. sweats, anxiety, and restless nights. However, long-term adherence to a keto diet may lead to better sleep overall. A study found that the keto diet led to an increase in sleep quality and REM sleep, which is the stage of sleep where we have the most vivid dreams.
Electrolyte Imbalance
An electrolyte imbalance is a common side effect of starting a keto diet and can disrupt sleep. Dehydration, a consequence of electrolyte imbalance, can lead to sleep disturbances, making it harder to fall and stay asleep. Therefore, it is essential to stay hydrated and maintain proper electrolyte levels to support sleep quality.
Stimulants and Dietary Factors
Stimulants such as caffeine and alcohol can interfere with sleep quality. Even keto-friendly drinks like bulletproof coffee can disrupt sleep due to their caffeine content. Additionally, alcohol, despite being a depressant, can have a stimulating effect, impacting your ability to achieve deep sleep.
Managing Keto Insomnia
To manage keto insomnia, it is important to be patient and consistent. Exercise can be a helpful tool, acting like a "serotonin factory." Increased serotonin levels lead to higher melatonin levels, which promote better sleep. Aim for workouts earlier in the day to optimize your sleep later.
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Do resistance training
Resistance training is crucial for building muscle on the keto diet. While nutrition is important, resistance training is also key to gaining muscle. Typically, resistance training involves lifting weights or doing other strength-based exercises to build strength and gain muscle mass.
According to a review of 10 studies, resistance training at least twice a week was more effective at promoting muscle growth than training once per week. Weight training will give the biggest yield in muscle growth, and compound exercises that engage multiple muscle groups will help you grow muscle faster. For example, exercises like squats, bench presses, deadlifts, pull-ups, and push-ups can be incorporated into your weekly resistance training routine to encourage muscle growth. 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. Five days per week may be a better goal for more advanced lifters.
If you're new to the gym, consider hiring a personal trainer to show you the proper techniques to maximize your efforts and reduce your risk of injury. You may experience an initial drop in strength and performance as your body adapts to relying on ketones, so it's important to be patient and not quit early.
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Eat foods rich in sodium, potassium, and magnesium
When following a keto diet, it is important to be mindful of your sodium, potassium, and magnesium intake. These three minerals are known as electrolytes and are critical to several bodily functions. A keto diet can often result in a drop in these mineral levels, so it is important to eat foods rich in these nutrients.
Sodium is an important mineral that is often lost in higher quantities on a keto diet. It is recommended to salt your food to taste and add sodium-rich foods such as broth or bouillon to your meals. These can help you meet your daily sodium needs without the need for direct tracking, which can be frustrating.
Potassium is another key electrolyte that is essential for maintaining proper bodily functions. Avocados, Brussels sprouts, mushrooms, squash, pumpkin seeds, leafy greens, fatty salmon, pork chops, and clams are excellent sources of potassium. These foods can help you meet your potassium requirements while adhering to the keto diet.
Magnesium is the third critical electrolyte that your body needs. Foods such as Swiss chard, cooked greens, cashews, dark chocolate, pumpkin seeds, peanut butter, avocado, halibut, and mackerel are excellent sources of magnesium. Additionally, magnesium supplements can be considered, with a safe daily intake of up to 400 mg for most individuals with healthy kidneys.
By including these nutrient-rich foods in your keto diet, you can ensure adequate intake of sodium, potassium, and magnesium. However, it is always recommended to consult with a healthcare professional before making significant dietary changes or starting any supplements.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate diet that puts your body into a metabolic state called ketosis. In ketosis, the body burns fat for fuel instead of sugar and produces ketones.
To build muscle on keto, you should eat enough protein and calories. While the keto diet is not necessarily a high-protein diet, it is also not a low-protein one. Consuming enough protein is essential for building muscle. You should also eat healthy fats as a source of energy.
Most studies suggest that eating 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kg) is ideal for building muscle. If you are a competitive bodybuilder, some recommend up to 2.2 grams of protein per kilogram of body weight.
Yes, in addition to diet, resistance training is key to building muscle. Aim to do resistance training at least twice a week. You should also get enough sleep, as this is when most of your recovery happens.
When starting the keto diet, you may experience initial side effects such as fatigue, nausea, irritability, and insomnia. This is known as the "keto flu" and occurs as your body adapts to the new regimen.
