How do you build muscle while you’re on the keto diet? Just because you’re trimming fat doesn’t mean you can’t pack on muscle mass, right? Many people believe that you need carbs to build muscle, but keto isn’t very carb-friendly, so the question remains, can you do Keto Muscle Building? The answer is yes, but it takes a little bit of planning. Welcome to our Keto Muscle Building guide. We did a lot of research on this subject, and we’re going to tell you why your muscle building goals aren’t over when you begin keto, and we’ll give you some tips on how to handle the diet appropriately to have a focus on muscle mass. Let’s get started!
Keto, Carbs, and Muscle – What’s the Relationship Between Them?
Carbs are essential for building muscle. That’s true. Protein is also required, but keto is a little less strict on that front. If you’re doing keto correctly, you’re still eating some carbs, but your intake should have dropped dramatically when you started the diet. Protein should be less of a problem, so we’ll address that first. If you want to boost your muscle mass, you should be ingesting one gram of protein per pound of body mass. That may be more than you’re eating now, but building muscle requires a little more intake than a usual diet. The carbs are where you need to plan.
Using Your Keto Carbs For Muscle
Again, you should be eating some carbs while on keto. Cutting something like that out of your diet isn’t healthy. Basically, what you want to do is eat your entire daily allotment of carbs right before and right after you work out. That means absolutely no carbs for the rest of the day.
Keto Muscle Building – Words of Caution
If your primary focus is weight loss with keto, do not adjust your diet for muscle mass. It may end up offsetting all of your efforts. Hit your fat loss goal, then, if you so choose, adjust for muscle gains. Our other word of caution is that when you’re early on in the ketogenic diet, you may notice your energy levels drop, and you may be unable to workout for as long ass you could before. This is normal! Wait until you’re sure that you’ve achieved ketosis before you begin adjusting the diet for muscle gains.
Keto Muscle Building Meal Plans
Here is a list of foods that you may want to add to your diet if you’re going for muscle gains. They’re rich in protein and shouldn’t break your keto efforts.
- Seared Lean Steak or Salmon
- Chicken Salad (Hold the Mayo)
- Poached Eggs and Avocado
- Roast Beef with Cauliflower
- Quiche (Watch Your Ingredients to Stay Bulletproof)
Keto Muscle Building Summary
Here’s what we learned. Can you do Keto Muscle Building? Yes. Does it take a little more planning than it does if you’re not dieting? Absolutely. Keto is already a somewhat complicated diet, so adding the element of muscle building requires a great deal of care. The last thing you want to do is undo all those months of work. Be careful, be mindful, and keep keto!