How to build muscle on the Keto Diet


Can you build muscle while on the Keto Diet? According to this article you can. I’m not a professional in this area. I’m just a guy that’s been living this way for decades. I workout but not to bulk up or necessarily build muscle. My workout goals are to maintain strength, balance, and flexibility as I age. But, for people who are much younger than I am (I’m 53 by the way) they may be interested in building some bulk. If that’s the case this article is for you.

Studies show that it is possible to build muscle on the keto diet.

For example, a study in 25 college-aged men compared a traditional Western diet against the ketogenic diet for muscle gain, strength, and performance, and found that both diets were equally effective (12Trusted Source).

Other studies have shown that keto may provide similar strength and performance gains as a conventional high carb diet while also helping shed body fat (13Trusted Source, 14Trusted Source, 15Trusted Source).

Burn more fat by exercising before breakfast (also… don’t eat breakfast)


The part in the parenthesis in my headline is my editorial and not part of the study. This is something I’ve been doing for between 10 to 15 years. I only started working out on a regular basis in my late 30’s early 40’s (I’m too old now and don’t remember when I started) but I’ve been eating primarily one meal a day for longer than that. I’m guessing this also contributed to my ability to maintain a steady weight for so long.

Over the six-week trial, the scientists found that the muscles from the group who exercised before breakfast were more responsive to insulin compared to the group who exercised after breakfast, in spite of identical training sessions and matched food intake. The muscles from those who exercised before breakfast also showed greater increases in key proteins, specifically those involved in transporting glucose from the bloodstream to the muscles.

Science Daily