The ketogenic (keto) diet, characterized by its high fat, moderate protein, and very low carbohydrate content, has surged in popularity as a weight-loss strategy and for its potential therapeutic applications. One question that frequently arises is whether it's possible to build muscle while adhering to a keto diet. The central premise of the keto diet is to shift the body's primary fuel source from glucose to ketones, which are produced from fat breakdown in the liver. This metabolic shift, known as ketosis, has implications for various aspects of health, including muscle function, exercise performance, and body composition.
Understanding the Ketogenic Diet and Ketosis
A ketogenic diet involves a drastic reduction in carbohydrate intake, typically to less than 50 grams per day or 10% of total caloric intake, accompanied by a substantial increase in fat consumption. This dietary modification forces the body to transition from primarily using carbohydrates for energy to using fats, leading to the production of ketone bodies (acetoacetate, β-Hydroxybutyrate, and acetone). These ketone bodies serve as an alternative energy source for the brain, heart, muscles, and other tissues.
The Science Behind Ketosis
When carbohydrate intake is restricted, the body's glycogen stores (stored glucose) become depleted. This depletion prompts the liver to produce ketones from fatty acids through a process called ketogenesis. These ketones then enter the bloodstream and can be utilized by various tissues as fuel.
Potential Benefits of Ketosis
Beyond weight loss, the ketogenic diet has shown promise in treating epilepsy, managing blood sugar levels, and potentially reducing the risk of neurodegenerative diseases and certain cancers. Some studies suggest that the keto diet may improve muscle function in older animals by preventing muscle mass loss due to age (sarcopenia).
Muscle Building on a Keto Diet: Is It Possible?
The question of whether muscle can be built on a ketogenic diet has been a subject of ongoing debate. Traditionally, carbohydrates have been considered essential for muscle growth due to their role in promoting insulin release, an anabolic hormone that facilitates nutrient uptake by muscle cells. However, emerging research suggests that muscle growth is indeed possible on a keto diet, albeit with certain considerations.
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Research Findings on Muscle Growth and Keto
Several studies have investigated the impact of ketogenic diets on muscle mass, strength, and exercise performance. Some studies have shown that keto can provide similar strength and performance gains as a conventional high-carbohydrate diet while also helping shed body fat.
For example, a study comparing a ketogenic diet with a traditional Western diet in college-aged men found that both diets were equally effective for muscle gain, strength, and performance. Similarly, research on resistance-trained individuals has demonstrated that a keto diet can lead to significant reductions in body fat without compromising muscle mass.
In a UC Davis Health study, it was found that a ketogenic diet improves muscle function in older animals by preventing muscle mass loss due to age (sarcopenia). According to UC Davis molecular exercise physiologist Keith Baar, both exercise and a keto diet can increase the number of mitochondria in muscles. The more fit we are, the more muscle mitochondria we have, and the more energy our muscles can make from fat, the better we are at breaking down potential neurotoxins.
Factors Influencing Muscle Growth on Keto
While it's possible to build muscle on a keto diet, several key factors influence the outcome:
- Protein Intake: Adequate protein consumption is crucial for muscle protein synthesis, the process by which muscles repair and grow. Aim for 0.7-0.9 grams of protein per pound of body weight (1.6-2.0 grams per kg) to support muscle growth while on keto.
- Caloric Surplus: To build muscle, you need to consume more calories than you burn. Increasing your calorie intake by 15% above your maintenance calories can provide the necessary energy for muscle growth.
- Resistance Training: Regular resistance training is essential for stimulating muscle protein synthesis and promoting muscle hypertrophy (muscle growth).
- Carb Timing: Some individuals may benefit from strategically timing their carbohydrate intake around workouts. This targeted keto diet approach involves consuming your daily allowed carbs before or after exercise to potentially improve performance.
Potential Drawbacks and Considerations
Despite the potential benefits, the ketogenic diet also presents some challenges:
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- Initial Performance Decline: Some individuals may experience a temporary decrease in strength and performance when first transitioning to keto. This is due to the body adapting to using ketones as fuel.
- "Keto Flu": The adaptation period may also be accompanied by symptoms known as the "keto flu," including fatigue, headaches, and brain fog.
- Restrictiveness: The keto diet is highly restrictive, which can make it challenging to adhere to long-term.
- Bone Health: There can be issues with bone health when people switch to low carbohydrate ketogenic diets. Markers for bone breakdown may be higher and markers for bone building may be lower.
Practical Strategies for Building Muscle on Keto
To maximize muscle growth while adhering to a ketogenic diet, consider the following strategies:
- Calculate Macronutrient Needs: Determine your daily calorie, protein, carbohydrate, and fat requirements based on your individual factors (weight, height, activity level, etc.).
- Prioritize Protein-Rich Foods: Include plenty of protein-rich foods in your diet, such as meat, poultry, fish, eggs, and dairy products.
- Track Carbohydrate Intake: Monitor your carb intake to ensure you stay within the recommended range for ketosis (typically less than 50 grams per day).
- Increase Fat Consumption: Make sure to get enough fat from healthy sources like avocados, nuts, seeds, olive oil, and coconut oil to meet your energy needs.
- Engage in Regular Resistance Training: Perform resistance training exercises at least twice a week to stimulate muscle growth.
- Consider Supplements: While not essential, supplements like creatine monohydrate and protein powder can potentially enhance muscle growth and performance.
The Role of Ketone Supplements
Ketone supplements, such as ketone esters and ketone salts, have gained attention for their potential to elevate blood ketone levels and provide additional benefits.
- Ketone Esters: Ketone esters are supplements with two ketones locked together that can be broken down quickly to increase blood ketone levels. They have shown some beneficial effects, such as improving brain function in ultramarathon runners.
- Ketone Salts: Ketone salts are a different supplement that doesn't seem to work as well.
It's important to note that ketone esters taste horrible, more like gasoline, and are also very expensive.
Long-Term Considerations and Individual Variability
It's crucial to recognize that the long-term effects and safety of the ketogenic diet are not yet fully established. Individual responses to the keto diet can vary, and it's essential to monitor your health and well-being while following this dietary approach.
Before starting a keto diet, it's advisable to consult with a healthcare professional and undergo blood tests to assess your lipid profile and overall health. Regular monitoring can help identify any potential issues and ensure that the diet is appropriate for your individual needs.
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Exercise Performance on Keto
The benefits of the KD in relation to exercise performance have been explored primarily in the context of endurance performance. A study by Burke et al. involved elite world-class race walkers who alternated between a typical high-carbohydrate diet and the KD for 3 weeks each while undergoing intensified training. This study observed significant improvements in peak aerobic capacity and whole-body fat oxidation at various speeds and intensities when following the KD However, this study highlights that the KD impacted exercise economy during the real-life race performance of elite endurance athletes. In other words, after adopting the KD, race walkers required increased oxygen consumption to maintain the same exercise workload or speed, indicating reduced efficiency. This reduction in the exercise economy ultimately negated the benefits of intensified training.