Keto Bodybuilding: Setting Your Macros Right

The ketogenic diet is a very low-carb, high-fat diet that has been linked to weight loss and various health benefits. It is possible to build muscle on the keto diet, but it requires careful planning and consistency. To build muscle on keto, it is important to eat enough calories and protein, track your carb intake, increase your fat intake, and engage in resistance training. Additionally, getting enough sleep and staying hydrated are crucial for muscle growth and recovery.

Eat a moderate amount of protein

When on a keto diet, it is important to eat a moderate amount of protein. This is because eating excessive amounts of protein can kick you out of ketosis. Therefore, it is recommended that an effective ketogenic diet should include 15-20% of total calories from protein. This is quite low compared to the 30-40% of calories from protein recommended by most online nutrition calculators in the bodybuilding community.

A study published in the Journal of Sports Sciences found that consuming 0.6-0.8 grams of protein (evenly distributed between 3-4 meals while also in a calorie surplus) was adequate to optimise levels of muscle protein synthesis. This means that devoting 15-20% of your calories to protein is still enough to reach the threshold for muscle growth.

Going any higher, like the classic 1 gram per pound of body weight, is a common keto mistake. This is because the extra protein converts into glucose, which knocks you out of ketosis. As a result, you may experience low energy levels and poor workout performance.

Tips for Eating a Moderate Amount of Protein on Keto

• Focus on High-Quality Proteins: Choose protein sources that contain all nine essential amino acids and are rich in the key muscle-building amino acid leucine. Examples include eggs (both yolk and white), whole-fat milk, Greek yoghurt, cheese, chicken, turkey, pork, beef, lamb, fish, and seafood.
• Nail Your Protein Timing: Research shows that it is important not only to focus on how much protein you eat in a day but also when you eat it. To maximise the benefit, eat a specific amount of high-quality protein every few hours to reach the "leucine threshold". However, once you have met this threshold (which is 25-35 grams of protein per meal for most individuals), there is no added muscle-building benefit.
• Stay in a Calorie Surplus: Regardless of the type of diet you follow, your muscles need calories to grow. If your goal is to build muscle, a calorie deficit will not help you achieve it. Make sure to spread out your meals and eat in a caloric surplus.

Eat a calorie surplus

To build muscle on a keto diet, you need to eat a calorie surplus. This is because your muscles need calories to grow. If you are in a calorie deficit, you will not build muscle.

When you are on a keto diet, it can be challenging to eat enough calories because the low-carb, high-fat diet is very filling. However, as long as you are hitting your protein goal, you can add extra fat to your meals to increase your calorie intake.

To calculate how many calories you need to eat to maintain a surplus, you can use a calorie calculator. You can also manually calculate this by tracking your calories for a week. If your weight remains stable, then you have found the number of calories you need to eat daily to maintain your weight. To build muscle, you should eat 350-450 calories above this number.

It is important to note that eating a calorie surplus may cause you to gain some body fat in addition to muscle. However, if you are consistently strength training, the majority of the weight gain should be muscle.

Focus on high-quality proteins

When it comes to keto bodybuilding, it's important to focus on consuming high-quality proteins. This is crucial for several reasons. Firstly, high-quality proteins provide your body with all nine essential amino acids, which are the building blocks of muscle. Secondly, these proteins are specifically rich in leucine, an amino acid that plays a key role in muscle growth.

So, what are some examples of high-quality proteins that you should include in your keto bodybuilding diet? Here's a list:

• Eggs (both yolk and white)
• Whole-fat milk
• Greek yogurt
• Cheese
• Chicken
• Turkey
• Pork
• Beef
• Lamb
• Fish
• Seafood

By including these protein sources in your diet, you'll be providing your body with the amino acids it needs to preserve and build lean muscle mass.

It's also important to note that the amount of protein you consume matters. While you do need adequate protein, eating excessive amounts can actually kick you out of ketosis. Therefore, it's generally recommended that an effective ketogenic diet should include 15-20% of total calories from protein. This is considered a "moderate" protein intake, as opposed to a high-protein diet.

To optimize your protein intake, focus on consuming high-quality proteins at each meal, with a consistent amount of protein in each. This will help you reach the "leucine threshold," which is crucial for maximizing muscle growth. Additionally, spacing out your protein intake throughout the day can enhance the benefits.

In summary, when it comes to keto bodybuilding, focusing on high-quality proteins is essential. By consuming protein sources that provide all the essential amino acids and are rich in leucine, you'll be giving your body the tools it needs to build and preserve muscle mass. Just remember to monitor your overall protein intake to stay within the recommended range for optimal results.

Nail your protein timing

Protein timing is essential for maximising the benefits of the protein you consume. Research shows that it's not just how much protein you eat in a day that matters, but also when you eat it and how you space it out across the day.

To receive the maximum benefit from the protein you consume, you should eat a specific amount of high-quality protein—enough to reach what is known as the "leucine threshold"—every few hours. The leucine threshold is 25-35 grams of protein per meal for most individuals. However, once you've met this threshold at a meal, there's no added muscle-building benefit, especially if consuming more will kick you out of ketosis.

Therefore, the best approach is to focus on eating 3-4 meals per day, each with a fairly consistent amount of protein, so that you can reach the leucine threshold at each meal. This will yield optimal muscle-growth results, assuming you're also training hard to stimulate that muscle growth.

Sample Keto Meals

• Fried Eggs with Sautéed Veggies and Bacon
• The "No Egg" Breakfast: Sugar-free sausage with bell pepper and cheese
• Taco Salad: Ground beef with taco seasoning, romaine lettuce, cherry tomatoes, cheese, avocado, and sour cream
• BLT Lettuce Wrap: Grilled chicken, bacon, cherry tomatoes, and cheese wrapped in romaine leaves
• Pork Chop with Mushroom Sauce and Steamed Asparagus
• Baked Salmon with Loaded Baked "Potatoes": Salmon with cauliflower, butter, sour cream, bacon, scallions, and cheese
• Chicken, Bacon, Ranch, & Cheese Keto Wraps
• Crock-Pot Sausage And Peppers
• Cucumber Roll-ups With Cream Cheese & Smoked Salmon Pate

Key Takeaways

• Consume a specific amount of high-quality protein—enough to reach the "leucine threshold" (25-35 grams)—every few hours.
• Focus on eating 3-4 meals per day, each with a consistent amount of protein, to reach the leucine threshold at each meal.
• Once you've met the leucine threshold at a meal, there's no added muscle-building benefit from consuming more protein.
• Combine your protein intake with a well-structured workout routine to stimulate muscle growth.

Stay in a calorie surplus

Staying in a Calorie Surplus

While the keto diet is primarily used as a weight-loss method, it can also be used to build muscle. However, this will require a calorie surplus, as a calorie deficit will not support muscle growth.

Calculating Your Calorie Intake

To calculate your calorie intake, you can use an online calorie calculator, or manually calculate it by recording everything you eat and drink over a week. If your weight remains stable, then you have found the correct number of calories to consume daily.

If you are looking to build muscle, a slight calorie surplus is recommended. Somewhere between 300 and 500 calories above your maintenance level is enough.

The Challenges of a Calorie Surplus on Keto

It can be challenging to eat enough on keto, as the low-carb, high-fat diet is very filling. However, as long as you are hitting your protein goal, you can add extra fat to your meals to increase your calorie intake.

The Importance of Protein

Protein is essential for muscle growth. Aim for 1.4-2 grams of protein per kilogram of body weight per day.

The Role of Carbohydrates

Carbohydrates are not essential to the diet, but they can be beneficial for bodybuilders. Carbohydrates can be consumed before or after a workout to improve performance and aid recovery. This is known as the targeted ketogenic diet (TKD).

The Importance of Calories

If you are not eating enough calories, you will find it difficult to build muscle. This is even more important on keto than on a high-carb diet, as keto increases satiety. Therefore, it is crucial to ensure you are not under-eating due to a reduced appetite.

Supplements

Supplements are not necessary for muscle growth, but they can help. Creatine is a popular choice, as it helps improve performance and strength. Exogenous ketone supplements can also be beneficial, as they can lower your appetite and improve exercise performance.

Frequently asked questions