How to Bulk and Gain Weight (Muscle) on Keto

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How to Bulk and Gain Weight (Muscle) on Keto

Study

The effect of this diet directly compared the effects of a traditional high-carbohydrate diet to the ketogenic diet

26 resistance-trained men participated in the study and were split into two groups:

5% CHO, 75% Fat, 20% Protein (Ketogenic Diet)
55% CHO, 25% Fat, 20% Protein (Traditional Western Diet)

After 11 weeks, the results were as follows:
The ketogenic diet resulted in a 2.1 kg greater lean body mass increase.
Fat mass decreased on the ketogenic diet by 2.2 kg (0.7 kg greater than the Western diet group).

From weeks 1-11, the keto group gained roughly twice as much lean mass as subjects on the standard Western diet

The keto group “carbed up” in the final week of the study, which led to a gain of 6.6 pounds (3 kilograms) of lean mass

If you look at the results from weeks 1-10, before the keto group bumped up their carb intake, there was no significant difference in the rate of muscle growth between the two groups

The researchers even concluded that it’s, “likely that both groups gained similar amounts of muscle mass throughout the entire study.”

Study #2

This study investigated the impact of an isocaloric and isonitrogenous ketogenic diet (KD) versus a traditional western diet (WD) on changes in body composition, performance, blood lipids, and hormonal profiles in resistance-trained athletes.

25 college aged men were divided into a KD or traditional WD from weeks 1-10, with a reintroduction of carbohydrates from weeks 10-11, while participating in a resistance-training program

Body composition, strength, power, and blood lipid profiles were determined at week 0, 10 and 11 – Metabolic panel and testosterone levels were also measured at weeks 0 and 11

Lean body mass (LBM) increased in both KD and WD groups (2.4% and 4.4%) at week 10

However, only the KD group showed an increase in LBM between weeks 10-11 (4.8%)
Finally, fat mass decreased in both the KD group (-2.2 kg ± 1.2 kg) and WD groups (- 1.5 ± 1.6 kg)

Strength and power increased to the same extent in the WD and KD conditions from weeks 1-11

2.1g of protein per kilogram translate to 1g of protein per pound

And it was found that blood ketone (β‐hydroxybutyrate) concentrations were elevated within the range of 0.8–2.0 mmol*

Anabolic Response

Published in the Journal of Physiology, researchers found that low muscle glycogen concentration does not suppress the anabolic response to resistance exercise

In other words, lifting weights with low levels of muscle glycogen doesn’t impair the anabolic response to resistance exercise

*They had subjects glycogen deplete one leg (but not the other) and then consume whey + maltodextrin after*

Protein Synthesis in Absence of Carbs

10 healthy, fit men were randomly assigned to three crossover experiments:

After 60 min of resistance exercise, subjects consumed protein hydrolysate with either 0, 0.15, or 0.6 g x kg carbs during a 6-hour recovery period

Whole body protein breakdown, synthesis, and oxidation rates, as well as whole body protein balance, did not differ between experiments

Concluded that coingestion of carbohydrate during recovery does not further stimulate postexercise muscle protein synthesis when ample protein is ingested

Fasting & Anabolic Response

A study from the European Journal of Applied Physiology had subjects split into two groups that were trained on two occasions separated by three weeks – one of the sessions was performed on an empty stomach after an overnight fast

Should note that at the four-hour mark, the differences between the two groups had evened out

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