Many believe that a ketogenic diet, with its very low carbohydrate intake, is incompatible with building muscle. This isn’t necessarily true. While it may require more attention to detail than a high-carbohydrate approach, it is possible to build muscle on a ketogenic diet. The key lies in optimising protein intake, training, and overall calorie balance.
Understanding the Basics of Muscle Growth
Muscle growth, or hypertrophy, occurs when muscle protein synthesis exceeds muscle protein breakdown. This process is primarily driven by resistance training, which damages muscle fibres, and adequate protein intake, which provides the building blocks for repair and growth. Hormones like testosterone and growth hormone also play a crucial role. A calorie surplus – eating more calories than you burn – is generally needed to fuel this process. common keto macro mistakes can stall your progress, so it’s important to be aware of them.
Why the Myth Exists
The myth that you can’t build muscle on keto likely stems from a few factors. Firstly, carbohydrates have long been considered essential for fuelling workouts and promoting muscle growth. They increase insulin levels, which can enhance protein synthesis. Secondly, the initial adaptation phase of a ketogenic diet can lead to decreased energy levels and performance, making it seem like muscle building is impossible. However, once keto-adapted, many people find their energy levels stabilise.
Optimising Keto for Muscle Growth
To successfully build muscle on a ketogenic diet, consider these factors:
- Protein Intake: Aim for a protein intake of 1.2-1.7 grams per kilogram of body weight per day. Distribute this intake evenly throughout the day to maximise muscle protein synthesis.
- Calorie Surplus: Ensure you’re consuming slightly more calories than you burn. A surplus of 250-500 calories per day is generally recommended for muscle growth. Track your intake carefully.
- Resistance Training: Engage in regular resistance training, focusing on compound exercises that work multiple muscle groups simultaneously. Aim for at least 2-3 sessions per week.
- Timing of Nutrients: Consider consuming protein around your workouts to optimise muscle recovery and growth. A protein shake or a small meal containing protein and healthy fats can be beneficial.
- Electrolyte Balance: The ketogenic diet can lead to electrolyte imbalances, which can negatively impact performance and recovery. Ensure you’re consuming adequate sodium, potassium, and magnesium. keto-friendly sources of electrolytes can help with this.
What This Means in Practice
Building muscle on keto requires careful planning and execution. For example, a 75 kg individual aiming for 1.5 grams of protein per kilogram would need to consume 112.5 grams of protein daily. This could be achieved with 400g of chicken breast (approx. £4 at Tesco) and a couple of protein shakes. Monitoring your progress and adjusting your diet and training accordingly is essential. Remember that individual results may vary.
Frequently Asked Questions
Can I build muscle on keto as a beginner?
Yes, beginners can build muscle on keto. Focus on mastering proper form during resistance training and gradually increasing the intensity and volume of your workouts. Pay close attention to your protein intake and calorie balance.
Will I lose muscle mass if I don’t eat enough carbs?
If you don’t consume enough protein or calories, you may lose muscle mass, regardless of your carbohydrate intake. Prioritise adequate protein and calorie intake to prevent muscle loss.
Is creatine safe to take on keto?
Yes, creatine is safe to take on keto. It can help improve strength and power output, which can be beneficial for muscle building. Creatine is one of the most studied supplements available and has a strong safety profile.
How long does it take to see results?
The time it takes to see results varies depending on individual factors such as genetics, training experience, and diet adherence. However, with consistent effort and proper planning, you can expect to see noticeable changes in muscle mass within a few months.
The Bottom Line
The idea that you can’t build muscle on a ketogenic diet is a myth. With careful attention to protein intake, calorie balance, resistance training, and electrolyte balance, it is possible to achieve muscle growth while following a ketogenic lifestyle. It may require more planning and monitoring than a high-carbohydrate approach, but the results can be rewarding. If you’d rather not do the macro maths yourself, the automatic keto calculator in the Keto Dieting app does it for you on Google Play and the App Store.
References
- Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. https://doi.org/10.1017/S0007114513000548
- Sumithran P, Prendergast LA, Delbridge E, et al. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European Journal of Clinical Nutrition. https://doi.org/10.1038/ejcn.2013.90
