Blog, Keto Diet

How to Build Muscle On a Keto Diet: A Comprehensive Guide

So you want to grow muscle on a keto diet but don’t know how without carbs? Normally, carbohydrates are the way to go for muscle growth but don’t worry, you can still gain muscle on a keto diet if you do it correctly. Check out our new blog post for more pointers on how to go about it.

Understanding the Keto Diet

Let’s clarify the keto diet before we go into how to gain muscle on a keto diet. The ketogenic diet restricts carbs while boosting fat consumption in order to induce ketosis in the body. Ketosis is a metabolic condition in which your body burns fat instead of carbohydrates for energy.  To meet your daily calorie requirements, eat a lot of healthy fats like avocados, almonds, and fatty fish.

The Science Behind Muscle Building on Keto

If you want to gain muscle while on a ketogenic diet, you may be asking if it’s possible. After all, the keto diet is well-known for its low-carb, high-fat strategy, which appears to contradict typical muscle-building diets that emphasize high protein intake.

However, the science underlying keto muscle growth is pretty promising. Here’s what you should know:

The Role of Protein in Muscle Building

Protein is required for the formation and repair of muscle tissue. When you exercise, you cause microscopic rips in your muscle fibers. Protein is subsequently used by your body to heal these tears, resulting in muscular development over time.

Traditionally, muscle-building diets have relied heavily on protein consumption. New studies indicate that the required protein intake for muscle development may be less than what was previously believed, and an excessive amount of protein can have negative effects. This is a groundbreaking discovery that challenges conventional wisdom and highlights the importance of proper nutrition in achieving fitness goals.

The Role of Carbohydrates in Muscle Building

Carbohydrates are another important nutrient for muscle building. Carbs also stimulate the release of insulin, which helps to transport amino acids (the building blocks of protein) into your muscle cells.

On a keto diet, carbohydrate intake is typically very low. However, research has shown that the body can adapt to using fat for fuel instead of carbs. This means that even on a low-carb diet, your body can still build muscle.

The Role of Fat in Muscle Building

Although fat is a vital nutrient for general health, it has little direct effect on muscle growth. On the keto diet, however, fat is the major source of energy for your body. This indicates that you must consume enough fat to meet your energy requirements, especially if you exercise often.

Exercise on a Keto Diet

To build muscle on a keto diet, you must exercise on a regular basis. Weightlifting and other forms of resistance exercise are the most effective ways to develop muscle. Lift weights at least three to four times each week, concentrating on complex exercises that engage numerous muscular groups simultaneously. Initially, you may feel fatigued or weak throughout your workouts, but this should improve as your body adjusts to utilizing fat for energy.

Building Muscle on a Keto: Practical Tips

Tip #1: Focus on Protein

Protein is the most important macronutrient for building muscle, and it’s even more important on a keto diet. The keto diet triggers a state of ketosis in your body, where it switches from burning carbs to incinerating fat for energy. This can be beneficial for weight loss, but it can also make muscle-building more difficult. That’s why it’s important to focus on getting enough protein.

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Aim for a daily protein intake of at least 1 gram per pound of body weight. This will assist to guarantee that your body has enough amino acids to grow and repair muscle tissue. Protein sources on a keto diet include meat, fish, eggs, and dairy.

Tip #2: Don’t Skimp on Calories

Muscle building requires a calorie surplus, which implies that you must ingest more calories than you burn. This may be difficult on the keto diet since you aren’t consuming carbohydrates, which are a key source of calories. Consume plenty of healthy fats, such as avocado, almonds, and olive oil, to ensure you get enough calories.

Tip #3: Lift Heavy

Heavy weights must be used to test your muscles in order to create muscle. Lifting weights that are heavy enough to create muscular exhaustion after only a few reps is what this entails. Squats, deadlifts, and bench presses are examples of complicated exercises that train numerous muscle groups at once. Aim for 3-4 sets of 6-8 repetitions for each exercise.

Tip #4: Be Patient

Building muscle takes time, and on a keto diet, it might be extremely sluggish. This is because your body is using fat instead of carbs for fuel, making muscle development more challenging. Don’t be discouraged if you don’t see instant results. Be patient and stick to your diet and workout routine.


Building muscle on a keto diet is certainly achievable, but it will take some extra effort. By focusing on protein, calories, heavy lifting, and patience, you can build muscle while following a keto diet. Just remember to stick to your plan and you’ll be on your way to a stronger, leaner physique in no time.