One of the most prevalent myths among bodybuilding enthusiasts is that one cannot gain muscles without carb intake. This is the exact reason why people get so many doubts regarding ketosis and whether it can be used for bodybuilding or not. To burst this bubble of yours, all you need to do is to google “Jason Wittrock” or “Darth Luiggi”. Now, before you start staring at their wonderfully built muscles, you should first acknowledge the fact that they’re ketogenic bodybuilders.
There are enough scientific proofs to support the fact that Carbohydrates are not prominent when it comes to bodybuilding and muscle growth. Being on a ketogenic diet means to cut down your carb intake and rely on fat in order to get the energy required by the body. Although your body takes some time to adapt to this change, eventually it will manage to efficiently draw energy from ketones.
Because studies have shown that bodybuilding is absolutely possible when you’re on a keto diet, why don’t you consider this as it packs in a lot of other benefits too? To make everything simple for you to understand, here is a list of what you actually need to do if you want to gain muscle with the help of a keto diet.
So let’s get started:
Training Hard While Being on a Ketogenic Diet
Hard training is the basic key to bodybuilding and muscle growth. Whenever you get involved in a workout, your cells adapt accordingly and this is why trainers recommend that you should increase the intensity of your workout bit by bit. Otherwise, you won’t be able to notice any muscle gain.
When your body is in the state of ketosis, you might notice that during the initial phase your performance is temporarily affected. This is because the body is habitual to use glycogens as fuel rather than using ketogens. Due to Carbohydrates restriction caused as a result of the ketogenic diet, the glucose requirement in the body decreases significantly.
These extra glycogens because of not being needed by your body, are stored in the muscle cells.
Here is a bonus tip –you can use some good quality pre workout supplements to improve your performance greatly. These supplements also help to compensate the loss of performance that you might be feeling because of initial adaption to ketosis. Make sure to consult your dietician regarding their effects on your body so that you can choose what suits you the most.
Eating Sufficient Amount of Proteins on a Keto Diet
Protein is considered to be the building block of your muscle. This is why proper protein intake is utmost important when it comes to muscle growth. When you start a ketogenic diet, the body undergoes the process of gluconeogenesis with the help of which glucose is generated without Carbohydrates.
Thus, you can ensure muscle growth regardless of being on a low-carb diet. If you take proper care of your protein intake, gaining muscles won’t seem to be such a difficult task for you. According to experts, the protein intake should be somewhere near 1.4 to 2 grams for each kilogram of your body weight. However, you can add more protein to your diet, if you’re planning to gain more muscles.
Here are some of the best sources of protein that you can rely on:
- Meat products and poultry: They are known to be quite rich in protein content. Eating meat and eggs can be quite beneficial for your muscle growth.
- Fish: Along with containing a lot of important vitamins and minerals, fish contain a good amount of protein.
- High-fat dairy products: Dairy products like milk, cheese, yogurt, curd etc. must not be skipped as they help the muscle growth.
- Low-carb protein powders: These powders are easily available in the market and are known to be a good supplement for protein requirement along with having a low Carbohydrate content.
Maintain The Energy Surplus
Being on a keto diet makes the body to derive calories from the fat intake which is usually a difficult task. When your body is in a calorie deficit state, the body fat accounts for the lost weight while in the state of calorie excess, fat intake causes the muscle growth and weight gain.
So, it is recommended to have an energy surplus by increasing your calorie intake. On a keto diet, this can be done by reducing the consumption of Carbohydrates and including a significant amount of fat.
According to experts, excess 250-300 calories each day should be eaten to expect an increased weight of somewhere around half to one pound in a week. In the starting days of bodybuilding on ketosis, you can also increase this calorie surplus, according to what suits you the most. Just make sure that you don’t end up accumulating fat while doing this.
Regulate the hormonal balance
Hormones play major roles in muscle building and weight gain. HGH (also known as human growth hormone), insulin, cortisol, testosterone, IGF-1 are some of the hormones that have a major significance for bodybuilders. Studies have shown that a ketogenic diet helps to stimulate the generation of HGH hormone, thus leading to muscle and body growth.
Stay Hydrated And Relaxed
Proper water intake is extremely important for maintaining a healthy body. In the starting days of your keto diet, your body might experience a significant amount of water loss because of Carbohydrate restriction caused due to low-carb food intake. Make sure to compensate this lost water by drinking sufficient amount of water throughout the day.
Another important point to mention is to stay relaxed and stress-free if you want to have a body that you can flaunt in front of others. Nevertheless, proper relaxation is required by the body in order to function in a healthy manner. So make sure to have a proper sleep and rest.
In the light of the above discussion, it can be concluded that with the help of above-mentioned points you can easily gain muscles while being on a keto diet. Make sure to stay away from any misleading information about ketogenic diets and clear your doubts as soon as they strike your mind.