How to Build Muscle While on Keto: A Killer Labz Guide

The ketogenic diet has gained massive popularity for its ability to help people shed fat while maintaining energy levels. But what if your goal is to pack on muscle instead of just trimming down? If you're on the keto diet and looking to bulk up, the process requires some strategic planning. The good news is, muscle-building on keto is entirely possible with the right approach. Here’s how you can build muscle effectively while staying in ketosis.

Understanding the Keto Diet

The ketogenic diet is high in fat, moderate in protein, and very low in carbohydrates. By dramatically reducing carbohydrate intake, your body enters a state of ketosis, where fat is burned for fuel instead of carbs. Normally, carbs provide glycogen that muscles use for energy, so the challenge is how to build muscle when the primary fuel source for intense lifting is in short supply. But fear not, you can still make serious gains on keto.

Key Considerations for Building Muscle on Keto

 

Prioritize Protein Intake

 

To build muscle, you need protein, the building block of muscle tissue. However, keto isn't a high-protein diet, so you need to strike the right balance. If you eat too much protein, your body can convert excess amounts into glucose through gluconeogenesis, potentially knocking you out of ketosis. But if you don’t get enough protein, muscle growth will be slow or nonexistent.

 

 

Strategy: Aim for about 1.6-2.2 grams of protein per kilogram of body weight daily. That should be enough to promote muscle growth while maintaining ketosis. Focus on high-quality sources like grass-fed beef, eggs, fatty fish etc...

 

Increase Your Fat Intake

On keto, fat is your primary source of energy, so it’s crucial to consume enough healthy fats to fuel your workouts. Fat helps you maintain energy and provides the calories necessary for muscle-building.

Strategy: Incorporate fats from sources like avocados, olive oil, coconut oil, and nuts. Aim for 70-80% of your daily caloric intake to come from fats. You can also supplement with MCT oil (medium-chain triglycerides) for a quick and efficient energy source that supports workout performance and mental clarity.

 

Train for Muscle Growth

 

Diet alone won’t build muscle—you need to stimulate muscle growth through resistance training. For bulking on keto, prioritize a strength-training routine that focuses on progressive overload, which means gradually increasing the weight or resistance over time.

 

 

Strategy: Aim for compound exercises such as squats, deadlifts, bench presses, and pull-ups. These movements recruit multiple muscle groups, leading to more efficient muscle gains. Train 3-4 times per week, focusing on lower reps (6-8) with heavier weights. Remember, recovery is just as important as training, so give your muscles adequate time to heal.

 

Master Electrolyte Balance

When you’re in ketosis, your body tends to lose more water and electrolytes, especially sodium, potassium, and magnesium. Electrolyte imbalances can lead to fatigue, muscle cramps, and decreased performance, all of which can sabotage your muscle-building efforts.

 

 

Strategy: Make sure you’re replenishing electrolytes through food and supplements. Incorporate salt into your meals, eat leafy greens for magnesium, and consider electrolyte supplements if needed.

Supplement for Success

Certain supplements can boost muscle-building on keto, helping you optimize performance and recovery. Creatine, for example, is a proven muscle builder and can help replenish ATP (the energy currency of your cells), which is especially useful on a low-carb diet.

Strategy: Killer Labz offers a variety of supplements, like Brute EAA: essential amino acids paired with muscle builders to improve recovery, Killer Turk: a potent natural muscle builder that increases muscle protein synthesis, and First Degree: a hardcore pre workout that supplies energy, focus, and improved performance so you're killing your workouts in the gym during your bulk.                                                                                                                                                                                                                             

The Bottom Line

Building muscle on keto requires a fine-tuned approach, but with the right strategies in place, it's entirely possible to make impressive gains. Focus on adequate protein intake, fuel up with healthy fats, and don’t shy away from heavy lifting. Make sure to maintain optimal electrolyte balance. Killer Labz supplements can provide the support you need to stay energized and anabolic, helping you crush your muscle-building goals without sacrificing ketosis.