Keto Bodybuilding: A Simple (but Complete) Guide

Keto bodybuilding doesn’t have to be a guessing game anymore. Learn everything you need to know about bodybuilding following the ketogenic diet.

Trying to wrap your brain around carb restriction while bodybuilding may seem frightening at first.

keto bodybuilding

But after hearing all the amazing health benefits that the keto diet can offer you, you’re willing to give it a try.

If you still have some fears about taking the plunge and cutting your carbs, then we’re here to calm your fears about keto bodybuilding.

We’ve put together 5 questions that will solve your keto fears once and for all. Read on to learn more.

  1. Will I Run Out of Energy?

The short answer is yes, at first. But don’t lose hope!

While your body is adapting to the keto diet, which encourages your body to use fat as its main source of energy, you may feel tired.

This is due to your body relearning glycolysis, which is the process of carbohydrates being turned into energy during workouts that last 30 seconds or longer. Your body can use fat instead during glycolysis, which is where Keto comes in.

While you’re restricting carbs on keto, your body will learn to adapt by breaking down fat rather than carbs. But it takes a little time for your system to adjust.

This is normal and the long term benefits of the keto diet will result in even more consistent energy and fewer highs and lows throughout the day.

  1. How Much Protein is Enough?

No matter what diet plan you are on, eating enough protein to build or maintain muscle is an important part of your workout.

When trying to gain muscle, on average you should eat between 1.2 to 1.7 grams of protein per kilogram of body weight daily. And in some cases, athletes trying to hit new PR’s can intake as much as 2.0 grams of protein.

Learning how much protein your body will need takes a little bit of guessing at first since everyone is different. But if you track your nutrients and calories, you’ll eventually find the sweet spot.

  1. How Will Cutting Carbs Affect My Hormones?

Your hormones have a huge effect on your workout and ability to grow muscle and gain or loss fat. The ketogenic diet is one of the best diets for bodybuilders because it can increase the human growth hormone, which helps you build muscle!

Contrary to some popular beliefs, carbohydrates are not needed to build muscle. Hormones such as insulin and IGF-1 are stimulated by the amino acids in protein during your workouts. This then leads to a high increase in muscle protein synthesis.

You can increase your growth hormones even more effectively than with carbs. Just be sure to keep your cortisol levels down with plenty of rest and relaxation. Cortisol depletes your muscles to get energy in response to stress.

  1. How Can I Keep Building Muscle While I’m Keto-Adapting?

You may feel a little week while your body is adjusting to keto.

Try lowering your rep ranges to 3-5 and increase your sets and rest periods. This will allow you to stimulate hypertrophy, without actually being within hypertrophy rep ranges. Yep, it totally works!

You will also need to be sure you are getting enough protein and maintaining the right amount of calories. This can vary slightly from person to person, so it may take some time to find the right amount for you.

Even though Keto restricts your carbohydrate intake, there are still a lot of food options to choose from. Take a look here:

  1. What supplements should I take?

In order to avoid what has come to be known as the “Keto Flu,” you can try different supplements and also be sure to hydrate often.

As your body is turning into a fat burning machine, you may have to help it along the way. MCT oil is a great fat supplement that will aid your body in breaking down fats. Supplementing before your workouts can help boost your energy too!

Creatine is another useful supplement to help build muscle. You only need about 5 grams a day to gain results.

Make Keto Bodybuilding Work For You

When you first dive into the keto lifestyle, it may take a while to adapt. Have no fear! You can find success in keto bodybuilding. We hope these tips will help you on your way to a stronger, healthier you!

Want more bodybuilding tips? Check out our articles to up your gains and improve your workouts.