I don’t necessarily use a keto diet with my body building clients who want the best results. I create diets that are designed for each client based on their individual needs. However, there are some parts of the ketogenic diet that will help you build muscle mass, while also losing weight. Identifying what you need to build muscle tissue helps. You need adequate protein, enough calories and proper training to build the muscles you want. A keto diet can provide that.
Protein is a key nutrient.
The body requires between 1.0 grams and 1.2 grams of protein per pound of lean muscle mass. It also needs adequate calories. Most people believe that that carbs are the only way to get those calories is through eating carbs. That’s not necessarily true. Calories can come from fat, too. While you’ll build muscle faster by eating carbs which stimulates insulin release and restores the glycogen in muscle tissue, you’ll also promote gaining fat, too.
The key is switching the source of calories.
Getting the body to switch to fat as a primary source of energy and using glycogen as the secondary source is what’s necessary. The small amount of glycogen necessary as a secondary source can come from the protein. It’s not just about the amount of calories you eat, but also the type and quality of the calories you choose.
Restricting carbohydrates has several benefits.
When blood sugar levels are low, it causes the body to produce adrenaline. That adrenaline provides adrenergic stimulus, a function that helps preserve muscle mass. The difference between some traditional bodybuilding diets and a keto diet is that putting on mass tends to be slower on a ketogenic diet. However, that mass will also be leaner, which is what most people want anyway. If you need to add weight, a ketogenic diet may not be right for you. I always tell people that there’s no one perfect diet for any bodybuilder. The perfect diet is the one that suits your body and your goals.
- The discussion whether a keto diet is good for bodybuilding or whether you have to eat large volumes of carbs to get the results you want depends on your overall goal and present physique.
- If you’re trying to maintain muscle mass, while also taking off those extra pounds, you’ll probably be quite happy with the results you get from following a ketogenic diet. It helps prevent the breakdown of muscles by stimulating adrenaline release and ketosis.
- A study shows that a ketogenic diet will not affect performance either, unless the performance requires explosive action. That can be overcome by eating 30 to 50 grams of carbohydrates approximately 30 minutes before your workout.
- Eating more carbs in the morning and keeping the amount of protein consumed evenly distributed throughout the day is the best way to time your intake of these nutrients to achieve the best results.