Muscle Building | Keto Diet | Healthy Lifestyle
Building Muscle on a Keto Diet
Is it even possible to build muscle on a Keto Diet?
Many people who love fitness think building muscle is not supported by keto because they believe carbs are key to muscle growth. But you can use fat for energy and still reach your fitness goals.
Can You Build Muscle on Keto?
Of course, studies comparing regular diets with lots of carbs to keto actually showed similar results for getting stronger and performing well.
Building Muscle on Keto: A Step-by-Step Guide
Check your Calorie Intake Daily — Muscle growth depends on a calorie surplus. To understand your daily calorie needs, consider factors like weight, height, and activity level.
Aim to consume 15% more than this number to support muscle building.
Prioritize Protein — Protein is the building block of muscle tissue. When aiming for muscle gain, you must consume more protein than your body needs. Studies suggest 0.7–0.9 grams of protein per pound of body weight (1.6–2.0 grams per kilogram) is ideal for muscle gain.
Research shows you can safely consume up to 1 gram of protein per pound of body weight and stay in ketosis.
Manage Your Carbs Strategically — Traditionally, carbs are a staple in muscle-building diets. However, on keto, you need to limit them to stay in ketosis. The exact amount varies, but most people target fewer than 50 grams per day. If you find your performance dipping, consider a targeted keto approach. This involves consuming your daily carb allowance around your workouts to optimize performance. Considering these, it is also good to have the insulin spikes in mind.
Embrace Healthy Fats — Fat becomes your primary fuel source on keto. After accounting for protein and carbs in your calorie intake, allocate the remaining calories to fat. Both protein and carbs provide 4 calories per gram, while fat offers 9. This simple math allows you to calculate your daily fat requirement.
Here’s an example:
A 155-pound (70-kg) person aiming for muscle gain on a 2,300-calorie keto diet might consume 110 grams of protein and 50 grams of carbs. This leaves 1,660 calories for fat, translating to roughly 185 grams.
These guidelines align with standard keto recommendations of 70–75% of your daily calories coming from fat.
Beyond Diet: Building Muscle on Keto
- Start Resistance Training — While diet is important, lifting weights helps build muscle. Include using weights or doing exercises like push-ups that use your own body weight. Try to do resistance training at least twice a week. Include exercises such as squats, bench presses, pull-ups, and push-ups. To get the best results and use the right technique, consider getting help from a personal trainer.
- Consider Supplements (Optional) — Protein powder can help you reach your protein goals if you struggle to do so through diet alone. Choose a low-carb protein powder like whey, casein, pea, or hemp protein. Keto can also affect electrolytes like sodium, potassium, and magnesium. Include these minerals in your diet.
- Prepare for the Keto Flu — The keto flu is a common side effect when starting keto. Symptoms include feeling tired, headaches, nausea, and brain fog. You can reduce these symptoms by staying hydrated, getting enough electrolytes (sodium, potassium, and magnesium), and eating enough protein.
Conclusion: Building Muscle on Keto is Doable!
Building muscle on a keto diet might seem counterintuitive, but research shows it’s achievable. By following the steps mentioned above, you can leverage from keto diet. Remember, consistency is key. With dedication and the right approach, you can achieve good muscle gains along with health benefits of a keto lifestyle.
Bonus Tip: Don’t be afraid to experiment and find what works best for you. Track your progress, and consult a healthcare professional or registered dietician for personalized guidance.
