The Ultimate Guide to Building Muscle on Keto
The Secret to Building Muscle on Keto
Building muscle while following a ketogenic diet isn’t a mystery. Just ensure adequate protein intake, consume enough calories, and engage in strength training. If your regimen checks these boxes, you’ll be well-positioned for muscle growth on Keto, and more importantly, for a longer, healthier life.
Why Build Muscle?
There are numerous benefits to building muscle, including:
- Preventing age-related muscle decline (sarcopenia) and enhancing quality of life
- Improving body composition and appearance
- Boosting sports performance
- Strengthening bones
- Reducing the risk of fall-related injuries
- Improving metabolic health
- Lowering the risk of chronic diseases
The Keys to Building Muscle
As you’ll recall, there are three keys to building muscle:
- Adequate protein intake
- Adequate caloric intake
- Strength training
Can You Build Muscle on Keto?
Yes, research suggests you can build muscle on Keto. Just ensure you consume enough calories and protein while engaging in strength training. You may have heard that carbs are required for muscle growth, but this isn’t entirely true. While carbs do trigger insulin release (a growth-promoting hormone), you don’t need high insulin levels for muscle gains. Instead, focus on obtaining leucine from high-quality protein sources.
10 Low-Carb Foods for Building Muscle
- Meat
- Fish
- Eggs
- Organ meats
- Whey protein
- Collagen powder
- Avocado
- Nuts
- Green leafy vegetables
- Full-fat dairy
Keto Muscle Building FAQ
What should my macros be?
Aim for a high-protein keto diet with 30-35% of your calories from protein. The remainder of your calories will primarily come from fat. A science-based target is 1.2-1.6 grams of protein per kilogram of body weight. It’s safe to go higher, but don’t go lower.
How many calories should I consume for muscle growth?
To add muscle mass, consume more calories than your metabolism demands. Start with a 10% caloric surplus and increase if you don’t see results. For best results, track calories and protein in Carb Manager.
Do meal and protein timing matter?
Research shows that protein timing doesn’t significantly affect muscle growth, but distributing your protein intake across multiple meals is better than consuming it all in one meal. Aim to consume 0.4 grams of protein per kilogram of body weight across a minimum of four meals.
Should I take supplements to build muscle?
While not necessary, certain supplements can enhance your efforts:
- Whey protein for leucine
- Collagen for connective tissue
- Omega-3 fatty acids to reduce muscle loss
- Creatine for strength
- A multivitamin to prevent deficiencies
How will cardio affect my gains?
Contrary to popular belief, aerobic exercise can enhance muscle growth by boosting anabolic hormones like testosterone and IGF-1. It also offers numerous health benefits, including reduced risk of chronic diseases, improved sleep, lower blood pressure, and stronger bones.
What should my strength training regimen look like?
The science-driven US Physical Activity Guidelines recommend strength training at least twice weekly, with 3-4 times being optimal for maximizing gains. Focus on heavy lifts like back squats, deadlifts, bench presses, leg presses, and weighted pull-ups. If injuries are a concern, bodyweight exercises can still build strength.
Does muscle building look different for women than men?
Men tend to build muscle more easily due to higher testosterone levels. Women can modify their regimens based on their goals. Moderate-weight, higher-rep protocols work best for staying lean and maintaining muscle, while increasing weight and decreasing reps can help with gains.
Building Muscle Holistically
Remember the three keys to muscle growth: protein, calories, and strength training. These form the base of your muscle-building pyramid. To complete the pyramid, adopt a holistic approach that includes:
- Preventing micronutrient deficiencies
- Getting plenty of sleep for recovery
- Proper hydration with electrolytes
- Avoiding smoking and excessive drinking
- Managing stress and maintaining social connections
By making a concerted effort in these areas, you’ll steadily move towards a longer, more muscular life.
