Guide for Bodybuilding on the Keto Diet

Following a keto diet and bodybuilding is a possible combination. It’s because there a number of different types of the keto diet you can choose from depending on the number of macros you need. In other words, since you need a lot of fat and protein, you can choose the type of keto diet which offers the highest amount of both of these macros.

Apart from choosing the right type of diet, you also need to know which foods to eat. As it’s known they have to be high in fat, high in proteins, and low in carbs. Apart from the foods, you can eat for your main meals, such as eggs, meat, diaries, you should also know the snacks you can consume, such as a keto shake, in order to maintain the right macro balance. So, let’s have a look at all these things.

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The Right Type Of Keto Diet

There are two main types of keto diet which are adequate for bodybuilders – the high protein or the targeted keto diet. The high protein keto diet allows consuming macros in the following ratio: 60% fat, 35% proteins, and 5% carbs. Having this ratio, the high protein keto diet ensures you get enough proteins and fat.

The targeted keto diet, on the other hand, allows you to eat 20-50g of net carbs right before or after your workouts. In this way, it ensures your body uses carbs to support your workouts and maximize their effectiveness. So, both of these diets can help you build your muscles while keto-ing.

What To Eat?

The second thing is the food you can eat on the keto diet. For that, you need to know how this diet works when bodybuilding. As you may know, the keto diet cuts the carb consumption to maximal 50g of net carbs per day. As a bodybuilder that’s too low because not having enough carbs to burn as the main fuel, your body will first turn to your muscle tissue as an alternative energy source. But, since you cannot allow this to happen, you need to increase your protein, calorie, and water intake.

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Increase Protein Intake

In order to consume enough proteins, you need 1.4-2g per kilogram/0.6-9g per pound of body weight. In this way, you will protect your muscle tissue, preserve muscle mass, and will also encourage your body to burn fat instead of proteins. This means you should focus on consuming high-fat foods that are also high in proteins. These foods include meat, eggs, fish, cheese, oils, nut butter, and other similar, low-carb products.

Increase Calorie Intake

Since you are performing intensive workouts, your body needs an adequate amount of calories in order to support your training and muscle building. However, that doesn’t mean you should consume lots of calories because that would mean too many carbs. In order to consume the right amount of the calories, you should digest:

  • Plus 250-500 calories per day if your goal is to gain mass. But make sure your calories come from fat and maintain your protein intake to 2g per kilogram/1g per pound of body weight.
  • Set your calorie intake at the amount which results in a weight loss of 0.5-1% per week. But make sure you cut on fat and maintain protein intake at 2g per kilogram/1g per pound of body weight.

Increase Your Water Intake

Apart from these things, you need to make sure you stay hydrated. This is very important because when you enter ketosis you will lose your water weight, which will affect your training and brain function. In order to prevent that from happening, you have to increase your water intake. Therefore, you should drink 2.7l per day if you are a woman and 3.7l per day if you are a man. In other words, you need to drink 16-20 oz. of water per pound of body weight.

Prevent Your Electrolyte Loss

In order to maintain your physical performance, you have to maintain proper electrolyte levels. This means you need to ensure you have enough of, at least, the three main electrolytes, sodium, magnesium, and potassium. You can do this by consuming foods such as spinach, broccoli, cucumber, salmon, mushrooms, avocados, almonds, and cashews. In order to replenish your sodium levels, you should add a pinch of salt in your water and add more salt to your food. Additionally, you can take electrolyte supplements if you want to replenish their amount more easily and quickly.

As you can see, following a keto diet while bodybuilding isn’t impossible. You just need to adjust the diet according to your needs. Since muscle building needs proteins and calories, you need to increase their consumption. In this way, you will prevent muscle loss and will support muscle and weight gain.

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