For a long time, many people assumed that it was impossible to build muscle on a keto diet or low carb diets in general.
That’s because low carb diets restrict carbs, which are known to promote the release of insulin, an anabolic hormone that helps shuttle nutrients into cells, which helps create conditions that drive muscle growth.
Yet, you may wonder whether it’s true that low carb diets hinder muscle growth.
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.
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.
Still, if you’re new to keto, you may initially experience a drop in strength and performance. It’s important to note that this drop is often temporary and happens because your body is adapting to relying on ketones.