The truth is that – with a deeper understanding of how the body works and what it needs when carbohydrates are being restricted – it is possible to experience the health advantages of keto, increase muscle mass, and improve exercise performance at the same time.
No carbs required. In a simple way, the 3 easy steps to build muscle are: Eating enough protein – For mass building between 1. Training properly – You need to promote hypertrophy in your muscles. Are carbs good for building muscle?
Of course they are – they promote insulin release and help restore glycogen in the muscles. What specifically is glycogen? What specifically does glycogen do? Wikipedia explains it nicely: In humans, glycogen is made and kept mainly in the cells of the liver and the muscles, and functions as the secondary long-term energy storage with the primary energy stores being fats held in adipose tissue. Muscle cell glycogen appears to function as an immediate reserve source of available glucose for muscle cells.
Other cells that contain small amounts utilize it locally as well. As you can see, glycogen is being used as a secondary source of energy, where fats are being used rather than it. That little amount of glycogen you need? Well, it can be created from the protein you eat in a process known as gluconeogenesis. Are carbs necessary for building muscle? Of course not – You can refill glycogen stores in muscles by following a ketogenic diet still.
In fact, if your protein intake is low even, the ketogenic diet can elicit a muscle sparing effect still. More specifically, the ketone body called beta-hydroxybutyrate BHB – that is produced by keto-adapted individuals in higher quantities – has been proven in one study to decrease leucine oxidation and promote protein synthesis. On top of that, carbohydrate restriction provides an adrenergic stimulus to the physical body that has been found to prevent muscle breakdown.
In other words, when blood sugar levels are low, the physical body releases adrenaline, which prevents muscle proteins from being broken down. It is essential that you eat the appropriate amount of protein you need to meet your goals.
If you are unsure of what your nutrient intake should be, head over to our Keto Calculator to help out. If you need to put total mass on quicker with the keto diet, you can achieve your goals through other methods then. Check out my alternative ketogenic diet post for more specific advice. Key Takeaway: Carb consumption is not essential to maintain or build muscle. As long as you eat the right amount of calories and protein and train correctly, you shall gain muscle mass. On the other hand, if you are looking to preserve muscle mass while you lose fat, the ketogenic diet is your best option.
By limiting carbs, you will stimulate two processes – adrenaline and ketosis release – that reduce muscle protein breakdown. This scholarly study was done on well-trained cyclists who were on a ketogenic diet for 4 weeks. The total results show that aerobic endurance was not compromised at all. Their bodies adapted through ketosis, limiting both glycogen and glucose stores, and using fats as the predominant energy source.
Before your body enters ketosis and can use fats as the primary source of energy, you will see some endurance and strength loss. BUT, once your body becomes adapted to the fat intake, you will start to convert fats into ketones to be used as a source of energy for both strength and endurance.if you are doing very long cardio training
Even, biking and marathons included, a ketogenic diet has been verified time and time again. Summed up, the paper explains that a very low carbohydrate ketogenic diet can be useful for weight-class based athletes in their respective sport.day period of the study
Over the 30, on 8 different athletes, the total results came out to be the same. The athletes were fed a strict diet of green vegetables, olive oil, and high-quality proteins meat and fish.
In all of their physical tests, they performed the same as when the initial tests were done. Each athlete decreased their body weight, their body fat, and kept their muscle mass close to the same enough.
None of them had negative effects on their strength performance over the course of the scholarly study. The only real time where ketosis can give performance loss is in exercises that need an explosive action. Another real way to improve high-intensity exercise performance is by following the cyclical ketogenic diet.
This is a variation of the ketogenic diet that requires you to eat a strict ketogenic diet for days to get the advantages of ketosis and a higher-carb diet days a week to deplete glycogen levels and help improve high-intensity exercise performance. Athletes who play explosive sports like football, soccer, lacrosse, and hockey and people who do high-intensity training multiple times a week like CrossFit and heavy weight-training will benefit most from the cyclical ketogenic diet.
In general, carbing up – whether it is right before training or during carbohydrate refeeding days – will give your muscles the instant energy that they need to be explosive without mitigating the advantages of the ketogenic diet. Key Takeaway: The ketogenic diet will not hurt exercise performance for endurance activities like jogging and cycling. High-intensity athletes and exercise trainers, however, may experience a decrease in explosive power while they adapt keto.
This is why they may benefit from timed carbohydrate consumption properly. The targeted ketogenic diet works best for high-intensity exercise beginners, while the cyclical ketogenic diet is well suited for high-intensity athletes and experienced exercise trainers. Timing is Everything With Protein Many people appear to think that a sizable amount of protein eaten in 1 sitting is wasted. Where did this 30g of protein come from? Nutrient timing provides minimal results in regular trainers.
Fulfilling your daily nutrient needs is, by far, the most crucial thing. Eating too much protein at is fine; none of it will be wasted. As you eat high amounts of protein, your body can regulate the speed at which the intestines contract, resulting in slower digestion for proper absorption.
In normal conditions, your small intestine is accountable for sucking up all that fantastic protein as you digest it. Key Takeaway: Make sure you are eating enough protein every day to meet your body composition goals. To keep protein from kicking you out of ketosis, break up your protein intake throughout your daily meals evenly. Practical Applications for Exercise Training on The Ketogenic Diet Now that we know the truth behind these common keto training myths, what can we do about them?
For example, to gain muscle the body requires around 1. However, to get a much more accurate estimation of your personal protein needs, use our Keto Calculator. Distribute your protein intake among your meals evenly. On the ketogenic diet, it is best to break up your protein intake throughout your daily meals evenly.
Eat the right amount of calories to meet your goals. If your goal is to build muscle on the ketogenic diet, you must eat more calories than your body needs, and make sure those calories come from fat. On the other hand, if you want to lose body maintain and fat muscle mass, then you must increase protein intake while you are in a calorie deficit.clear up any calorie confusion
To, use our Keto Calculator. Train correctly. To promote muscle growth, you must lift weights e. Use carbs as a tool to improve high-intensity exercise performance. High-intensity exercise requires glucose. The best way to make sure that you get the advantages of keto and carbohydrates at the same time is by using the appropriate ketogenic diet.using these suggestions
By, you shall get the positive results that you expect from the ketogenic diet. If you want to take your results one step by using supplements or keto-specific training methods further, you shall find some helpful options in our keto bodybuilding article.day keto meal plan
Have a look at the Keto Academyour foolproof. It has all the tools, information, and recipes needed so that you can succeed.