Does Low Carb and Low Fat Storing Hormone Cause Low Muscle Mass

Building muscle on any diet requires a strategic approach, but when you're following a ketogenic diet, it can feel like you're up against a set of challenges. After all, you're shifting your body into a fat-burning machine while aiming to simultaneously build lean muscle mass.

But, fear not. Keto muscle building is entirely achievable with the right knowledge and game plan.

You've likely heard that insulin, often associated with carbohydrate consumption, is crucial for muscle growth.

While insulin does have an anabolic effect, meaning it helps build tissues, the assumption that you need a higher carb diet for muscle building on keto is a misconception. A keto bodybuilding diet can lead to muscle gain when done right.

Understanding Keto Muscle Building and Insulin

It's true that many bodybuilders use a technique called "carb-loading". A week or so before a competition, they'll drastically reduce their carb intake, only to then suddenly increase it dramatically in the days leading up to the event.

This does give them a fuller, more defined look for the competition, but it's not because they've actually gained muscle during those few days. What's actually happening is their muscles are storing glycogen (sugar) along with water.

Every gram of glycogen stored holds about 2.7 grams of water, which contributes to that temporary inflated look.

However, constantly manipulating your insulin levels through high carb intake is a recipe for trouble. This kind of yo-yo dieting can lead to insulin resistance. Insulin resistance disrupts the proper absorption of amino acids, the very building blocks of muscle tissue.

It's a cruel irony - high insulin in the face of resistance actually hinders muscle growth.

The Benefits of Keto for Muscle Gain

Here's where the beauty of the ketogenic diet shines through for those pursuing keto muscle building. By adopting a low-carb, higher-fat approach, you improve insulin sensitivity.

Your body becomes more efficient at using insulin, allowing those valuable amino acids to be absorbed more readily by your muscles.

Let's talk about another amazing benefit of keto muscle building - protein sparing. When you're in ketosis, your body becomes incredibly efficient at using fat for fuel, which spares your hard-earned muscle mass.

While some people fear muscle loss on keto, it's far less likely to occur than when following a traditional Western diet. Think about it – if your body is used to readily burning glucose from carbohydrates, it won't hesitate to tap into muscle protein for fuel when glucose runs low.

But when you're fat-adapted, your body has a readily available and preferred energy source – your fat stores. I have personally experienced these benefits of keto muscle building myself.

I was skeptical at first, but after consistently following keto and incorporating regular resistance training, I not only saw an increase in muscle mass but also a significant improvement in my energy levels and overall body composition.

Optimizing Keto Muscle Building

So, are you ready to embark on your keto muscle-building journey? Here’s a strategic approach:

1. Prioritize Protein

Don't be shy about protein intake. It should be the cornerstone of your keto muscle-building diet. Aim for approximately 30-35% of your daily calories coming from protein sources.

To determine the right calorie intake for you, multiply your body weight by 10 and then by 1.2.

This will give you a general idea of how many calories to eat each day. If you find your weight isn't changing, then increase that number by 100 calories. Opt for high-quality sources such as:

• Eggs (the whole egg, yolk included, is a muscle-building powerhouse.).

• Grass-fed Beef.

• Wild-caught Fatty Fish.

2. Choose Carbs Wisely

While keto is a low-carb approach, you don't have to eliminate carbohydrates entirely, especially when pursuing keto muscle building. Around 10-20% of your calories should come from carbohydrates – prioritize fibrous veggies like broccoli, spinach, and Brussels sprouts.

3. Don't Fear Healthy Fats

Fat is your friend on keto, providing energy, supporting hormone production, and keeping you feeling satisfied. Make sure at least 60-70% of your daily calories are sourced from healthy fats. Some excellent options for those on keto seeking muscle-building success include:

• Avocados.

• Olive Oil.

• Coconut Oil.

• Nuts and Seeds (in moderation).

4. Incorporate Intermittent Fasting

Many find that incorporating intermittent fasting alongside keto enhances their muscle-building results. This might involve a daily eating window, or alternating fasting and eating days. Fasting can amplify growth hormone production, potentially aiding in muscle gain.

5. Hydrate Effectively

Don’t overlook the importance of staying properly hydrated on keto – this is especially crucial during muscle building. Electrolyte balance is key, so consider adding electrolytes to your water or supplementing to replenish those lost through sweating.

This is essential because when on keto, the body tends to hold onto less water which means greater electrolyte loss, and this needs to be supplemented.

If your body fat is too high and you want to lose weight while gaining muscle, you may want to consider dropping your calories slightly or incorporating more cardio into your training routine.

6. Lift Heavy, But Smart

To maximize keto muscle building, focus on compound exercises, which work for multiple muscle groups simultaneously. Some effective compound exercises include:

• Squats.

• Deadlifts.

• Overhead Presses.

• Bench Presses.

• Rows.

Don’t underestimate the power of rest and recovery. Your muscles need time to rebuild and repair after intense workouts, so avoid overtraining. Ideally, you should lift weights three times a week allowing for optimal recovery.

7. Consider Targeted Supplementation

While a whole-food diet is always the foundation, certain supplements can support keto muscle building, such as:

• Creatine – This naturally occurring compound helps with muscle energy production and strength performance.

• BCAAs – Branch Chained Amino Acids leucine, isoleucine, and valine – play key roles in muscle protein synthesis.

• Glutamine – This amino acid is vital for muscle recovery after workouts.

However, always consult with a healthcare professional or a registered dietitian before adding supplements to your regimen to ensure they are right for you.

FAQs

How long does it take to build muscle on keto?

Muscle growth on keto varies based on factors like training intensity, genetics, and consistency, but with a dedicated approach, noticeable changes often appear within a few months. Typically around the 3-month mark.

Can you trigger muscle growth without carbs?

Absolutely. While carbs play a role in muscle growth, they aren't essential. Keto effectively shifts your body into a fat-burning state, providing a sustained energy source for workouts and muscle building. Your body will adapt to using fat as its primary source of energy instead of carbs.

Can I follow a targeted keto diet for muscle growth?

Yes, targeted keto, which involves consuming a small amount of carbs around your workouts, can be an effective strategy for keto muscle building. These carbs provide immediate energy for training and replenish glycogen stores in muscles.

The standard keto diet involves eating adequate protein and fats with very low carbs. However, feel free to experiment to see what works best for your body.

How important is rest for keto muscle building?

Rest is paramount. Muscle growth doesn't occur during your workout but during the recovery period. Adequate sleep (7-9 hours) and rest days between workouts are crucial for muscle repair, growth, and overall progress.

Keto Gains

Explore the potential of the ketogenic diet for effective muscle building. By emphasizing high-quality proteins and healthy fats, the keto diet supports muscle growth while keeping carbohydrate intake low.

This guide delves into strategic meal planning, highlighting nutrient-dense foods that aid in muscle recovery and growth. A key component is pollock, a lean white fish rich in protein and omega-3 fatty acids.

For those wondering, "Is pollock healthy?" the answer is a resounding yes. Pollock is low in calories and packed with essential nutrients, making it an excellent choice for muscle development and overall health on a keto diet.

By combining the principles of keto with the nutritional benefits of pollock, individuals can achieve their muscle-building goals effectively.

Conclusion

Keto muscle building, while seemingly paradoxical, is an achievable and rewarding endeavor. Embrace the principles outlined here and watch as your body transforms.

Remember, consistency, combined with a deep understanding of how to optimize keto for muscle building, is your recipe for success.