For many, the idea of building muscle while following a ketogenic diet might seem like a contradiction. After all, traditional bodybuilding wisdom holds that carbs are essential for muscle growth. However, keto is rapidly gaining ground as a sustainable, effective way to build lean mass while improving metabolic health. Having put on 4.7kg in just five weeks, I’m seeing firsthand that muscle growth can be achieved without relying on carbs. Here’s a closer look at how the ketogenic lifestyle supports muscle growth, strategies to maximise gains, and tips to keep progress steady.
The Science Behind Muscle Growth on Keto
Building muscle requires two main ingredients: adequate protein and a caloric surplus. The ketogenic diet, which prioritises high fat, moderate protein, and minimal carbs, shifts the body’s energy source from glucose to ketones, produced from fat. This metabolic switch encourages the body to burn fat for fuel, preserving muscle glycogen and stabilising energy levels throughout intense workouts.
1. Enhanced Fat Utilisation: During ketosis, the body becomes efficient at using fat for fuel, which helps sustain energy levels without the typical carb-related peaks and crashes.
2. Preservation of Muscle Glycogen: Research shows that individuals in ketosis still maintain muscle glycogen stores. While these may be slightly lower than in a high-carb diet, they are sufficient for intense workouts, especially after adapting to keto.
3. Insulin Sensitivity and Recovery: Keto has been shown to improve insulin sensitivity, which can lead to better nutrient uptake in muscles post-workout. This can support recovery and help maintain a positive nitrogen balance necessary for muscle growth.
Strategies for Building Muscle on Keto
To maximise muscle growth while maintaining ketosis, certain adaptations and techniques can help, especially when paired with a structured workout routine.
1. Prioritise High-Quality Proteins
While keto is often focused on fat intake, protein remains crucial for muscle repair and growth. To avoid excess gluconeogenesis (where protein converts to glucose), aim for a moderate amount of high-quality protein with every meal. Good options include grass-fed beef, chicken, eggs, and fatty fish.
2. Include Targeted or Cyclical Ketosis
For those doing high-intensity workouts, introducing a targeted or cyclical keto approach can help. This means consuming a small amount of carbs (20-50g) before intense workouts or allowing one day a week with increased carbs to replenish glycogen stores without fully exiting ketosis. This can support high-powered lifts and endurance while allowing a return to ketosis quickly.
3. Add Caloric Surplus with Healthy Fats
Since a ketogenic diet doesn’t rely on carbs for energy, the best way to ensure muscle gain is through a caloric surplus, primarily from healthy fats. Avocado, olive oil, coconut oil, and nuts are excellent sources of energy-dense fats that won’t disrupt ketosis. This helps sustain energy for workouts and supports the additional calories needed for growth.
4. Focus on Progressive Overload
On keto, it’s essential to keep challenging the muscles to grow. Implementing progressive overload—gradually increasing weight, reps, or intensity—is fundamental for hypertrophy. Track your progress to ensure you’re consistently pushing boundaries, even if it’s in small increments.
5. Supplement with Electrolytes and Creatine
Keto diets can lead to increased excretion of electrolytes, so maintaining adequate levels of sodium, potassium, and magnesium is crucial, especially for muscle contractions during lifts. Creatine, known for enhancing strength and endurance, pairs well with keto and doesn’t interfere with ketosis, supporting more intense lifts and improved recovery.
Benefits of Keto for Bodybuilders
Bodybuilding on a ketogenic lifestyle offers unique advantages, not limited to body composition:
• Steady Energy Levels: Unlike carb-based energy, ketones provide a more stable, longer-lasting energy source, reducing mid-workout crashes and supporting intense, focused lifting sessions.
• Improved Recovery: With stable blood sugar and reduced inflammation, the keto diet can lead to faster recovery times between workouts, allowing more consistent training.
• Lower Body Fat Percentage: Keto helps to maintain a leaner physique while building muscle, so gains are often less “fluffy,” with minimal fat gain alongside muscle growth.
• Mental Focus: Ketones provide a potent source of fuel for the brain, which can enhance focus, motivation, and mental clarity during workouts.
Tracking Progress and Adjusting
To ensure continued gains, tracking progress is essential. If weight gain stalls, consider increasing caloric intake from healthy fats or adjusting workout intensity. Since you’ve already put on 4.7kg in five weeks, keep monitoring both weight and strength progress to make adjustments as needed, balancing calorie intake with workout demands.
The Future of Bodybuilding with Keto
As more athletes experience the benefits of a ketogenic lifestyle, it’s clear that keto can be a powerful approach to muscle growth, enhanced recovery, and mental clarity. By staying consistent, gradually increasing intensity, and fine-tuning your dietary approach, you can continue building lean muscle while enjoying the many benefits of ketosis.
The keto bodybuilding approach might not be traditional, but it’s a highly effective and sustainable way to achieve lasting gains—proving that muscle growth and low-carb living are a powerful combination.
Real-World Bodybuilders Who Thrive on Keto
While the keto diet is often seen as unconventional in the world of bodybuilding, several bodybuilders have successfully used it to build muscle, enhance definition, and improve energy levels. Here are a few notable bodybuilders who demonstrate the potential of a ketogenic approach for muscle growth and performance:
1. Danny Vega: Former competitive powerlifter and fitness coach, Danny Vega has been a vocal advocate for keto. Since transitioning to a ketogenic diet, he has maintained impressive muscle mass and strength while staying lean year-round. Vega’s keto approach is high in fat with moderate protein, and he utilises strategies like cyclical keto to support intense training sessions. His success showcases keto as a powerful tool for muscle growth, especially in athletes looking to stay lean.
https://www.instagram.com/carnivoreketo/
2. Robert Sikes (Keto Savage): Robert Sikes is a professional bodybuilder and founder of “Keto Savage,” where he coaches bodybuilders on how to thrive on a ketogenic diet. Sikes has followed keto for years and has used it successfully for contest prep and everyday training. By carefully managing his macros and incorporating “protein-sparing modified fasts,” he has proven that keto can support competitive bodybuilding at a high level, maintaining muscle mass and definition through all stages of his training. https://ketosavage.com/
3. Mark Bell: Mark Bell, a powerlifter and bodybuilder, used a ketogenic diet for an extended period to help him drop weight while preserving strength. Known for his high-intensity workouts, Bell has shared his experiences with keto in building strength and maintaining muscle. Although he cycles in and out of keto for flexibility, his results show that keto can be a practical approach for strength athletes aiming to control body composition.
https://www.instagram.com/marksmellybell/
4. Chris Duffin: Powerlifter and bodybuilder Chris Duffin experimented with keto to improve his body composition and mental focus. As the owner of Kabuki Strength and a record-holding powerlifter, Duffin has used keto to sustain energy levels and maintain lean mass. Although not strictly ketogenic, Duffin’s success illustrates how combining keto principles with strength training can yield remarkable results in both performance and physique.
https://chrisduffin.com/
5. Kristen Rowell: A former trial lawyer turned bodybuilder, Kristen Rowell follows a ketogenic diet to stay lean and fuel her competitive training. After making the switch to keto, she found that her energy, mental clarity, and recovery improved, allowing her to perform at a high level in competitions. Rowell’s approach demonstrates how keto can provide a steady energy source and support rigorous training schedules.
https://energeticallyefficient.com/about/