[Q&A] Can I build muscle on keto?
Many people believe that the keto diet is not suitable for building muscle because it is low in carbohydrates, which are an important source of energy for muscle growth.
However, recent research suggests that a keto diet can be just as effective for building muscle as a high-carb diet, as long as you are consuming enough protein and calories.
One study found that a group of trained men who followed a keto diet for four weeks while performing resistance training were able to build muscle and strength at the same rate as a group of men who followed a high-carb diet.
Another study found that a group of untrained men who followed a keto diet for eight weeks while performing resistance training were able to build muscle and strength at a similar rate to a group of men who followed a high-carb diet.
There are a few key factors that can help you build muscle on a keto diet:
- Adequate protein intake: It is important to consume enough protein to support muscle growth. Aim for at least 0.7 grams of protein per pound of body weight per day.
- Adequate calorie intake: In order to build muscle, you need to be in a calorie surplus, meaning you need to consume more calories than you burn. Calculate your daily calorie needs and make sure you are consuming enough to support muscle growth.
- Resistance training: In order to build muscle, you need to perform resistance training exercises that challenge your muscles. This can include weightlifting, bodyweight exercises, or other forms of resistance training.
- Adequate rest and recovery: Proper rest and recovery are essential for muscle growth. Make sure you are getting enough sleep and giving your muscles time to rest between workouts.
In conclusion, it is possible to build muscle on a keto diet as long as you are consuming enough protein, calories, and performing resistance training exercises.
It is important to pay attention to your body's needs and make adjustments as necessary to ensure that you are able to build muscle effectively.