National Keto Day is celebrated on 5th January every year with an aim to spread awareness and impart knowledge about the Keto Diet. The ketogenic diet helps in weight loss and also aids in the management of healthy blood sugar level. Keto diet is basically a low carb high fat diet, which enables the body to enter into a metabolic state known as ketosis. As we celebrate National Keto Day 2020, let's discuss how bodybuilders should follow the keto diet to maintain muscle mass. Pros and Cons of Keto Diet: Brief Overview of Low Carb High Fat Ketogenic Food.
In keto diet, the fat turns into ketones in the liver that supplies energy to our brain. Reduction in blood sugar and insulin level are also observed while practising this diet. While on keto, fats get burned to produce energy. Now the problem that arises for bodybuilders in the keto diet is it affects their training programme. Due to low carbohydrate intake, the glycogen stored in the body to provide energy gets depleted. In this, the body fails to produce the required anaerobic ATP (adenosine triphosphate) used to activate fast-twitch muscle fibres for lifting heavyweights. Keto Diet: What are The Best and Worst Fats to Eat for Ketosis?
How to Follow the Ketogenic Diet to Maintain Muscle Mass?
1. Bodybuilders or athletes can follow a high-protein ketogenic diet (HKD) that when compared to standard ketogenic diet have a high amount of protein. In this, the macronutrient breakdown would be as follows- 60% fat, 35% protein and 5 % carbs.
2. Exercises like a bicep curl, overhead press, deadlift and bench press should be performed with fewer repetitions and more number of sets. The resting period between each set should be at least three minutes. This will also work muscles significantly and also it will not make the body tired. High-intensity exercise involving maximum reps should be avoided.
3. If a regular training regime is followed, be sure to eat high-quality protein at the right time. Protein synthesis plays an important role in the maintenance of muscle mass. Protein after a workout can be taken during a ketogenic diet as it will not hamper fat loss.
4. The diet should be 200-250 calories in surplus while on keto and additional calorie should be derived from healthy fats like avocado, olive oil, salmon fish, etc.
5. High-protein like eggs, chicken, lentils, soybeans, cottage cheese should be regularly eaten while on the ketogenic diet. To maintain hypertrophy, 1 gram of protein intake per pound of body weight is sufficient to maintain muscle mass.
Although carbs are necessary for generating energy, it does not necessarily mean that exercise can't be performed with less carbohydrate intake. Initially, during keto, the body will not be able to cope up with the endurance and strength while training. However, as the time pass by the body will get adapt to it and start producing creatine phosphate from the workout performed with more volumes and fewer reps. Be sure to give your body adequate rest during this period, as chronic stress will use the energy from stored glycogen to produce cortisol which will worsen up the situation.
(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)