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How to do Keto and Gain Muscle
Keto is a popular low-carbohydrate, high-fat diet that can help with weight loss and improved health. But can you gain muscle on keto? The answer is yes, and in this blog post, we’ll explore how to do keto and gain muscle with three different methods.
Method 1: Increase Protein Intake
One of the main keys to building muscle is adequate protein intake. Protein is essential for muscle growth and repair, so it’s important to ensure you’re consuming enough. On keto, many people tend to focus on high-fat foods and may neglect their protein intake.
To increase protein intake, try incorporating more protein-rich foods like chicken, beef, fish, and eggs into your meals. Aim for at least 1 gram of protein per pound of body weight per day. For example, if you weigh 150 pounds, aim for at least 150 grams of protein.
Another option is to supplement with protein powder. Whey protein is a popular choice for muscle building, but there are also plant-based options like pea and soy protein. Be sure to choose a low-carb protein powder to stay within your keto macros.
Method 2: Carb Cycling
While keto is a low-carb diet, that doesn’t mean you should completely eliminate carbs. Carbohydrates are important for providing energy during workouts and can also aid in muscle growth.
Carb cycling involves alternating between periods of low-carb eating and high-carb eating. For example, you could follow a keto diet for five days, then have two high-carb days to replenish glycogen stores and support muscle growth.
During high-carb days, focus on consuming healthy carbohydrates like sweet potatoes, quinoa, and fruit. Be sure to track your macros and stay within your calorie goals.
Method 3: Targeted Ketogenic Diet (TKD)
A targeted ketogenic diet (TKD) involves eating a low-carb, high-fat diet most of the time, but consuming carbohydrates before and after workouts to support muscle growth and recovery.
The key is to consume a small amount of fast-acting carbohydrates like fruit, honey, or dextrose within 30 minutes before and after a workout. This will provide your muscles with the energy they need to perform well and recover efficiently.
TKD is a popular approach among bodybuilders and athletes who want to maintain a low-carb lifestyle while still gaining muscle.
Conclusion
Gaining muscle on keto is possible with the right approach. Increasing protein intake, carb cycling, and targeted ketogenic diet are all effective methods for building muscle while following a low-carb lifestyle.
While it may take some trial and error to find what works best for you, incorporating these tips can help you achieve your muscle-building goals while staying in ketosis.
Real-Life Examples:
Listening to my friend’s stories on how she started to cut carbs in her diet, she mentioned the importance of protein intake. Since she was also into bodybuilding, she noticed a significant decrease in muscle mass when she eliminated carbs from her diet. She then realized that to gain muscle on keto, she needed to consume more protein-rich food.
Anecdote:
I started following a low-carb diet and noticed that I was struggling to maintain my muscle mass. I read some articles on how to do keto and gain muscle, and started implementing a carb-cycling method. I would have high-carb days twice a week and stick to a low-carb diet for the rest of the week. I also added more protein into my diet, and after a few weeks, I noticed a significant increase in my muscle mass.
In summary, how to do keto and gain muscle is possible by increasing protein intake, carb cycling, and targeted ketogenic diet. Incorporating these methods while following a low-carb lifestyle can help you gain muscle while staying in ketosis.
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