Keto And Strength Training: Gaining Or Losing?

The ketogenic diet is a very low-carb, high-fat diet that has become increasingly popular. It involves drastically lowering your carb intake and consuming fat instead, which helps your body transition into a metabolic state known as ketosis. While it is a very effective way to lose weight, it is also associated with muscle loss.

When you first transition to a ketogenic diet, your body's protein requirements go up. The brain, which until now has been using glucose (sugar) as its primary fuel source, will use ketones, but it hasn't yet adapted to using them efficiently. During this period, your body increases the production of glucose from protein and other substrates through a process called gluconeogenesis. Without sufficient dietary protein, the body undergoes a negative nitrogen balance and begins breaking down tissue to supply the required amino acids.

However, this muscle loss can be mitigated. Studies show that it is possible to build muscle on the keto diet. For example, a study comparing a traditional Western diet with the ketogenic diet for muscle gain, strength, and performance found that both diets were equally effective. Other studies have shown that keto may provide similar strength and performance gains as a conventional high-carb diet while also helping shed body fat.

Resistance training is key to building muscle on keto

It is a common misconception that building muscle on a keto diet is impossible. After all, carbohydrates have anabolic properties and are known to promote the release of insulin, which helps shuttle nutrients into cells and creates conditions that drive muscle growth. However, this does not mean that carbs are necessary for building muscle.

Resistance Training and the Keto Diet

Resistance training is crucial for building muscle on the keto diet. This type of training typically 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. Try incorporating exercises like squats, bench presses, pull-ups, and push-ups into your weekly routine to encourage muscle growth.

The Role of Protein

In addition to resistance training, adequate protein intake is essential for building and maintaining muscle. Protein is made up of amino acids, which are the building blocks of most human tissues, including muscle tissue. The amino acids most important for muscle building are branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine. Leucine, in particular, is key for signaling muscle growth and repair, also known as muscle protein synthesis.

It is important to note that consuming too much protein on a keto diet can be counterproductive, as it may encourage your body to use gluconeogenesis, a process in which amino acids are converted from protein into sugar, potentially disrupting ketosis. However, studies have shown that people can safely consume around 1 gram of protein per pound of body weight and still remain in ketosis.

Caloric Surplus for Muscle Gain

To build muscle, it is generally recommended to consume a caloric surplus, meaning you are taking in more calories than you burn. The amount of calories you need to eat per day to build muscle depends on various factors, such as weight, height, lifestyle, sex, and activity levels. As a rule of thumb, increase your calorie intake by about 15% above your maintenance calories (the number of calories you need to consume per day to maintain your current weight).

Other Considerations

When following a keto diet, it is important to monitor your fat and carb intake in addition to protein. Fat should make up the majority of your diet, with carbs restricted to less than 50 grams per day to maintain ketosis. Timing your carb intake around your workouts can be beneficial, as this can aid in exercise performance.

While building muscle on a keto diet is possible, it may be challenging due to the restrictive nature of the diet. It is important to be patient and consistent with your diet and training regimen, as initial side effects such as the "keto flu" may occur during the adjustment period.

You will likely experience a temporary drop in strength and performance

When you first start a ketogenic diet, your body undergoes many changes. The transition to ketosis can affect your strength and performance, and you may even experience a temporary drop in both. This happens because your body is adapting to relying on ketones for fuel instead of glucose, the body's preferred source of energy. However, this drop in strength and performance is usually temporary, and you can take steps to manage it.

During the initial phase of a ketogenic diet, your body's protein requirements increase. This is because the brain, which primarily uses glucose (sugar) as fuel, is still adapting to using ketones efficiently. To meet the brain's glucose requirements, your body increases the production of glucose from protein and other substrates through a process called gluconeogenesis. This can lead to a negative nitrogen balance, where the body breaks down tissue to supply the required amino acids for gluconeogenesis. Therefore, it is crucial to maintain a positive nitrogen balance during this period.

Contrary to popular belief, protein is not bad when following a ketogenic diet, and it will not prevent or kick you out of ketosis. Protein requirements should be individualized and based on your total lean body mass, not a percentage of total calories. By ensuring sufficient protein intake, you can help maintain a positive nitrogen balance and support muscle retention.

In addition to meeting your protein requirements, it is important to be mindful of the rate of weight loss and the impact of other factors such as resistance training and sleep on muscle retention. Losing weight too quickly can lead to muscle loss, especially in lean individuals. It is generally recommended to aim for a weight loss rate of 0.5–1.0% of body weight per week. For severely overweight or obese individuals, a higher percentage of 1.0–2.5% can be considered.

Furthermore, continuing to train with sufficient intensity and volume is crucial for retaining muscle mass. Studies suggest that reducing training volume by up to 2/3 may be acceptable as long as intensity is maintained. This intensity refers to the weight used and the number of reps in reserve (RIR), which is a measure of how close you are to failure in a given set. Maintaining or even increasing training intensity during this transitional phase can help minimize muscle loss.

Once your body becomes keto-adapted, the metabolic state of ketosis sets in motion adaptations that minimize body protein losses during periods of caloric restriction. By nature, ketogenic diets are muscle-sparing, and with sufficient protein intake, moderate weight loss, and appropriate training, you should be able to retain your muscle mass while on a ketogenic diet.

Carbohydrates are not essential for building muscle

However, it is important to note that you can build muscle without consuming carbohydrates. For example, a study on CrossFit athletes found that they could increase their performance to the same degree as those consuming carbs. Ultimately, it comes down to how you feel. Do carbs give you more energy for your workouts? Do you feel like they help you better enter a rest state after your workouts? If so, then they might be worth it.

Endurance athletes can benefit from the keto diet

The keto diet is a very low-carb, high-fat diet that has been growing in popularity. It involves drastically reducing your carb intake and consuming more fat instead. This shift in diet helps your body transition into a metabolic state called ketosis, where it uses fat instead of carbs as its primary fuel source.

While the keto diet is often associated with weight loss, it also has other potential health benefits, including improved endurance for athletes. Here's how endurance athletes can benefit from the keto diet:

Improved Endurance Performance

The keto diet has been shown to improve endurance performance in athletes. A study on well-trained cyclists found that after four weeks on a ketogenic diet, their aerobic endurance remained unchanged. Their bodies adapted to using fat as the main energy source, limiting both glucose and glycogen stores. This adaptation is key to maintaining endurance performance.

Weight Loss

The keto diet is well known for its weight loss benefits. By reducing carb intake and increasing fat consumption, the body enters a state of ketosis, which promotes weight loss. This can be especially beneficial for endurance athletes looking to improve their power-to-weight ratio, as losing excess weight can lead to improved performance.

Building Muscle

Contrary to popular belief, building muscle is possible on a keto diet. Studies have shown that a ketogenic diet can lead to similar strength and performance gains as a conventional high-carb diet. By consuming adequate protein and calories, and incorporating resistance training, athletes can build and retain muscle mass while on keto.

Reduced Inflammation

The keto diet has been linked to reduced inflammation in the body. Endurance athletes, especially long-distance runners, often experience inflammation due to the repetitive impact on their joints. By reducing carb intake and increasing healthy fats, the keto diet may help mitigate this inflammation, leading to improved recovery and reduced risk of injury.

Stable Energy Levels

The keto diet provides stable energy levels for endurance athletes. Once adapted to using ketones as fuel, the body has a constant supply of energy from fat stores. This consistent fuel source can help endurance athletes maintain their performance over long durations, as they won't experience the same energy spikes and crashes associated with carb-based diets.

Protein requirements increase during the initial weeks of keto

When starting the keto diet, it is common to experience a temporary drop in strength and performance. This is because your body is adjusting to using ketones for energy instead of glucose, the body's preferred source of fuel. To compensate for the reduced carbohydrate intake, your body uses fat to make ketone bodies as an alternative fuel source.

During the initial weeks of keto, it is crucial to ensure adequate protein intake to support muscle maintenance and growth. Protein is a building block of muscles, and consuming more protein than your body breaks down is essential for building muscle mass. Most studies suggest that eating 0.7-0.9 grams of protein per pound of body weight is ideal for muscle growth. However, some people may require higher protein intake, especially those who are physically active or looking to build muscle mass.

To calculate your protein needs on keto, it is recommended to use grams per kilogram of body weight (g/kg body weight). The ideal protein range is typically between 1.2-2.0 g/kg body weight, depending on your lifestyle and activity level. For example, a male who engages in heavy weight lifting may require a higher protein intake compared to a smaller female who doesn't do much weight training.

It is important to note that consuming too much protein will not kick you out of ketosis. Gluconeogenesis, the process by which the body converts protein to sugar, does not increase significantly with extra protein intake. However, for those with type 1 diabetes, large quantities of protein may have a more pronounced effect on blood sugar levels.

In summary, during the initial weeks of keto, it is important to prioritize protein intake to support muscle maintenance and growth. By consuming adequate amounts of high-quality protein sources, such as meat, eggs, dairy, nuts, and seeds, you can ensure your body has the necessary building blocks for muscle growth and repair.

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