Ketogenic diet can help you perform
Ketosis and bodybuilding
Many adherents of bodybuilding believe that carbohydrates are essential. Indeed, insulin promotes muscle hypertrophy and improves endurance. However, insulin also promotes the synthesis of fatty acids and makes you gain weight instead of burning fat.
How ketogenic diet affects muscle growth
If you discover the ketogenic diet, learn more about this guide and discover the product (s) that will help you get into ketosis.
Most people follow a ketogenic diet to lose weight. Loss of body fat is one of its main advantages. But what about muscle growth?
1. The keto diet promotes the increase of testosterone and human growth hormone (HGH)
Testosterone is a male hormone that gives men their male characteristics. Testosterone performs many functions. In bodybuilding, it increases lean mass, muscle size and strength.
Human growth hormone or HGH is a hormone that your pituitary gland produces. Like testosterone, HGH increases muscle growth and physical performance.
But how does a ketogenic diet stimulate these hormones?
First, essential fatty acids such as omega - 3 increase serum testosterone levels.
When it comes to HGH stimulation, the ketogenic diet lowers your insulin levels. Dietary carbohydrates increase your blood sugar, which in turn causes an increase in your insulin.
2. Very low carbohydrate (low-carb) diets preserve muscle mass.
Does a low-carbohydrate diet cause deterioration of your muscles ? One study suggested that a very low carbohydrate diet not only leads to fat loss, but also preserves muscle proteins.
Is ketosis compatible with bodybuilding ?
Yes ! Different studies show that ketosis promotes muscle growth. Indeed, ketosis :
- Increases your testosterone and HGH
- Burns body fat while preserving muscle mass
- Inhibits muscle breakdown
What about ketosis for physical strength? We all know that strength is essential to power any training.
The transition to ketosis can cause temporary unpleasant symptoms such as headache, nausea and fatigue. Then over time, your body gets used to using ketones for energy. Your body then benefits from a fast and constant energy supply. Your exercise capacity improves. Your muscles are less likely to be tired and damaged.
Develop your muscles by following a keto diet
1. Train regularly
Engaging in regular physical activity is essential to develop your muscles. It has been proven time and time again that bodybuilding workouts increase your muscle mass and strength. Use a variety of strength equipment such as free weights, strength equipment and resistance bands.
2. Replenish your essential electrolytes
Electrolyte imbalances can occur if you start a ketogenic diet. Indeed, glycogen (the storage form of carbohydrates) is bound to water. When you eat less carbohydrates, your body excretes more water. This explains why you urinate more often at the beginning of ketosis. You also lose electrolytes, especially sodium, potassium and magnesium. When you train, you also lose electrolytes when sweating. Don't forget to replenish your electrolytes, in bodybuilding, they help to contract your muscles, transmit nerve impulses and replenish your energy.
3. Eat keto snacks before intense training.
Maximize what you eat before engaging in strength training. Discover the ketogenic product you need. Choose a pre-workout snack, compatible with the ketogenic diet, which contains healthy proteins and fats. For example low carb barsoils, or granola.
4. Maintain moderate protein intake
Dietary proteins increase sports performance and promote growth muscle.
A well-formulated ketogenic diet requires you to consume 1.2 - 2.0 grams per kg of reference weight. It should be noted that this range is higher than the recommended daily intake (RDA) which is 0.8 grams per kg body weight.
4 essential supplements you need to develop muscles with a ketogenic diet
1. Medium chain triglycerides (TCM)
TCM are fats that are created by pressing coconut oils. They offer a wide range of benefits. Medium-chain Triglyceridesincrease endurance, muscle mass and strength. To help you lose more extra pounds before you develop your muscles, TCM increases your satiety level.
2. Fish oil
Fish oil contains omega-3 fatty acids. It is increasingly evident that omega-3 fatty acids prevent catabolism in skeletal muscle. As you may know, an illness or injury can lead to serious loss of skeletal muscles. Omega - 3s can counter this.
3. Exogenous ketones
It's no secret that exogenous ketones facilitate ketosis. But what about your physical performance ? Are they useful ? Recall that ketone bodies act as an alternative fuel for our muscles during glucose deprivation. Research tells us that exogenous ketones can be used to improve endurance.
4. Electrolytes (sodium, potassium, magnesium, calcium)
Reducing your intake of dietary carbohydrates can lead to loss of electrolytes for your body. Although you can replenish them through food, electrolyte supplements can help. In addition, staying hydrated helps prevent electrolyte loss !