Keto diet good for building muscle?

Sarahfaster
Sarahfaster Posts: 29 Member
edited November 27 in Food and Nutrition
I've heard that the keto diet puts your body into ketosis which allows for fat to be used as energy instead of carbs. Although I've also heard that a keto diet may be better for someone who is into endurance training and a diet with carbs is better for muscle gain and weight training. Thoughts?

Replies

  • nvmomketo
    nvmomketo Posts: 12,019 Member
    Some find there is a slight edge to eating more carbs and muscle gains. More glucose=more insulin=faster gains. Some find they do fine with keto. Some keto'ers will do cycled ketogenic diets or targeted ketogenic diets which have more carbs but they are eaten only at specific times or days based upon training goals.
  • Sarahfaster
    Sarahfaster Posts: 29 Member
    nvmomketo wrote: »
    Some find there is a slight edge to eating more carbs and muscle gains. More glucose=more insulin=faster gains. Some find they do fine with keto. Some keto'ers will do cycled ketogenic diets or targeted ketogenic diets which have more carbs but they are eaten only at specific times or days based upon training goals.

    Thank you for your insight!
  • Sarahfaster
    Sarahfaster Posts: 29 Member
    fb47 wrote: »
    There's no studies yet conclusive enough to say so, but early studies show that keto is suboptimal compared to other diets for building muscles. Summary-Table.png

    Thank you for your insight, cool table!
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    fb47 wrote: »
    There's no studies yet conclusive enough to say so, but early studies show that keto is suboptimal compared to other diets for building muscles. Summary-Table.png

    And the entire research review article where the above infographic came from: https://sci-fit.net/ketogenic-diet-fat-muscle-performance/
  • WinoGelato
    WinoGelato Posts: 13,454 Member
    nvmomketo wrote: »
    Some find there is a slight edge to eating more carbs and muscle gains. More glucose=more insulin=faster gains. Some find they do fine with keto. Some keto'ers will do cycled ketogenic diets or targeted ketogenic diets which have more carbs but they are eaten only at specific times or days based upon training goals.

    SOME find they do fine with keto while MANY find it impedes their performance.....
  • AnvilHead
    AnvilHead Posts: 18,343 Member
    WinoGelato wrote: »
    nvmomketo wrote: »
    Some find there is a slight edge to eating more carbs and muscle gains. More glucose=more insulin=faster gains. Some find they do fine with keto. Some keto'ers will do cycled ketogenic diets or targeted ketogenic diets which have more carbs but they are eaten only at specific times or days based upon training goals.

    SOME find they do fine with keto while MANY find it impedes their performance.....

    Because reasons:

    jktwbe5m05da.jpg
  • Sarahfaster
    Sarahfaster Posts: 29 Member
    AnvilHead wrote: »
    WinoGelato wrote: »
    nvmomketo wrote: »
    Some find there is a slight edge to eating more carbs and muscle gains. More glucose=more insulin=faster gains. Some find they do fine with keto. Some keto'ers will do cycled ketogenic diets or targeted ketogenic diets which have more carbs but they are eaten only at specific times or days based upon training goals.

    SOME find they do fine with keto while MANY find it impedes their performance.....

    Because reasons:

    jktwbe5m05da.jpg

    Wow that seemed to be the most useful response I've heard so far, very easily understood!!
  • fb47
    fb47 Posts: 1,058 Member
    AnvilHead wrote: »
    fb47 wrote: »
    There's no studies yet conclusive enough to say so, but early studies show that keto is suboptimal compared to other diets for building muscles. Summary-Table.png

    And the entire research review article where the above infographic came from: https://sci-fit.net/ketogenic-diet-fat-muscle-performance/

    Thanks, I had only the link of the image, but not the original website.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    edited July 2018
    Sarahfaster wrote: »
    I've heard that the keto diet puts your body into ketosis which allows for fat to be used as energy instead of carbs. Although I've also heard that a keto diet may be better for someone who is into endurance training and a diet with carbs is better for muscle gain and weight training. Thoughts?

    Carbs are king for all performance activity. Yes, there are one or two exceptions but those are exceptions. Its why many following keto will do frequently refeeds (ckd) or some will time nutrients around a workout (tkd).

    Ultimately, your lifting program is going to yield the biggest gains over diet. But carbs will help you push harder in workouts.

    Read the below. Pick a program based on goals. But most women like StrongCurves, NROL4W or TLS.

    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
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