The ketogenic (keto) diet has gained popularity in recent years, mainly as a weight loss tool. However, many people have also begun to wonder whether it can be used effectively for building muscle mass.

Although I don't prefer the keto diet for my clients for muscle building or fat loss, I am writing this article so that if you choose to follow the keto diet, you'll know how to maximize your physique goals on it.

This article will explore the science behind the ketogenic diet, its potential benefits, and drawbacks for muscle building, and provide actionable tips for you to optimize your muscle gains on a keto diet.

UNDERSTANDING THE KETOGENIC DIET

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan. It puts your body in a state called ketosis, where it burns fat instead of carbs for energy. This is achieved by significantly reducing carbohydrate intake and increasing fat consumption.

When carbs are scarce, the liver begins to break down stored fat into molecules called ketones, which are then used as an alternative fuel source for the body.

The diet usually consists of about 75% fat, 20% protein, and 5% carbs. However, there are other versions of the diet, like the targeted ketogenic diet and the cyclical ketogenic diet, which offer more flexibility for carbs and support athletic performance and muscle growth.

THE KETOGENIC DIET AND MUSCLE BUILDING: THE SCIENCE

At first glance, the ketogenic diet may not seem like an ideal choice for muscle building, mainly due to its low carbohydrate content.

Carbohydrates are the body's preferred energy source for high-intensity activities, such as weightlifting, and are essential for replenishing glycogen stores in the muscles. Glycogen is the primary fuel source for anaerobic activities, and low glycogen levels can negatively impact performance and hinder muscle growth.

However, recent research says it's possible to build muscle on a keto diet, though it might be slower than on a carb-rich diet. A study published in the Journal of Strength and Conditioning Research found that resistance-trained individuals following a ketogenic diet for eight weeks experienced similar gains in lean body mass and strength compared to those following a traditional high-carbohydrate diet.

The key to building muscle on a ketogenic diet is to eat enough protein and calories to support muscle growth. While a standard ketogenic diet may not provide enough protein for optimal muscle growth, a modified version of the diet, such as the targeted ketogenic diet or the cyclical ketogenic diet, can allow for higher protein intake while still maintaining ketosis.

ACTIONABLE TIPS FOR BUILDING MUSCLE ON A KETO DIET

Prioritize Protein Intake

Aim to consume at least 0.7 to 1 grams of protein per pound of body weight daily to support muscle growth.

Choose high-quality protein sources, such as lean meats, fish, eggs, and dairy products, to ensure you're getting all the essential amino acids your muscles need to grow.

Opt for a Targeted or Cyclical Ketogenic Diet

If you're looking to build muscle while following a ketogenic diet, consider implementing a targeted or cyclical approach.

The targeted ketogenic diet lets you have a small amount of carbohydrates before and/or after your workout to support performance and glycogen replenishment.

The cyclical ketogenic diet involves alternating periods of strict keto with higher-carbohydrate days to replenish glycogen stores and support muscle growth.

Ensure a Sufficient Calorie Intake

Building muscle requires a calorie surplus, meaning you need to consume more calories than you burn.

Calculate your daily calorie needs and aim for a surplus of around 250-500 calories above your maintenance level. As you gain muscle, your calorie needs may change, so adjust your intake as needed.

Progressive Overload

Regardless of your diet, progressive overload is crucial for muscle growth. Gradually increase the weight, volume, or intensity of your workouts to force your muscles to adapt and grow.

Aim to consistently challenge yourself in the gym, whether by adding weight to the bar or increasing your reps.

Get Enough Sleep and Recovery

Adequate sleep and recovery play a significant role in muscle growth. During sleep, your body repairs and rebuilds muscle tissue, allowing you to grow stronger and more resilient.

Aim for 7-9 hours of sleep per night and include light aerobic activity on rest days.

Stay Hydrated

Staying hydrated is essential for optimal performance and muscle growth. Dehydration can impair workout performance, recovery, and even protein synthesis.

On a keto diet, you may need more water because of increased water loss from reduced glycogen stores. Aim for at least 0.6-0.7 ounces per pound of body weight daily.

Supplement with Creatine

While it's not necessary, supplementing with creatine can help improve performance and muscle gains on any diet.

Creatine helps increase your muscles' ability to produce energy during high-intensity exercise. It has been shown to enhance muscle growth when combined with resistance training. Read my article about creatine for more information.

Be Patient and Consistent

Building muscle takes time, especially on a ketogenic diet. It's essential to be patient and stay consistent with your training and nutrition.

Don't expect to see significant muscle gains overnight, but with dedication and adherence to these strategies, you can make progress toward your goals.

Consider Adjusting Your Keto Approach if Necessary

While it's possible to build muscle on a ketogenic diet, it may not be the most efficient approach for some individuals.

If you find that your progress is stalling or you're struggling with performance and recovery, consider adjusting your diet to better support your muscle-building goals. This might include increasing your carb intake or trying a more balanced diet.

Remember that the best diet for you is the one that aligns with your goals and is sustainable in the long term.

CONCLUSION

Building muscle on a ketogenic diet can be challenging, but it's not impossible. By prioritizing protein intake, implementing strategies such as the targeted or cyclical ketogenic diet, focusing on progressive overload, getting enough sleep and recovery, and monitoring your caloric intake, you can optimize your muscle-building potential while adhering to a keto lifestyle.

Keep in mind that individual results may vary, and what works for one person might not work for another. Be open to adjusting your approach as needed, and always prioritize your overall health and well-being. With consistency, patience, and the right strategies in place, you can build muscle on a keto diet.