'Build Muscle on a Keto Diet: Nutrition Science'

Posted Apr 6, 2022

'Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://ThomasDeLauer.com  Get 20% off Perfect Keto Nut Butter Here: http://www.perfectketo.com/thomas/keto-butter   Build Muscle on a Keto Diet: Nutrition Science - Thomas DeLauer  Protein Intake  In order to gain muscle, you need to have a positive nitrogen balance - nitrogen balance compares the amount of nitrogen coming into the body to the amount being lost   If you\'re consuming more than you\'re losing, you\'re in positive nitrogen balance - gaining muscle  If you\'re losing more than you\'re consuming, you\'re in negative nitrogen balance - losing muscle  Study  Journal of Applied Physiology  Observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period - Protein oxidation did increase in the high protein group, indicating a nutrient overload  bHB & Muscle Sparing  Even if your protein intake is low, the ketogenic diet can still elicit a muscle sparing effect  One study published in the Journal of Clinical Investigation found that beta-hydroxybutyrate (BHB) decreases leucine oxidation and promote protein synthesis in humans  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC303494/  Protein Synthesis & No Carbs  Study published in the Journal of Applied Physiology had two groups of participants that consisted of 6 weeks of calorie matched high carb or very low carb ketogenic segments   After 6 weeks subjects did a resistance training bout and researchers looked at muscle protein synthesis - found that both groups increased protein synthesis to the same extent  -----  Protein is able to stimulate protein synthesis without the aid of carbs - also leucine has been shown to stimulate protein synthesis  Training & the Phosphagen System  No carbs or fats are used in this system - the regeneration of ATP comes solely from stored creatine phosphate, which allows cells to replenish energy more quickly than any other energy system   This is why the phosphagen system is the predominant energy system used for all-out exercise lasting up to around 10 seconds   However, there is a limited amount of stored creatine phosphate and ATP in skeletal muscles, which is why fatigue occurs rapidly at higher intensities of activity  Keto vs Traditional Study  Study published in the Journal of the International Society of Sports Nutrition looked at the effects of a ketogenic diet on skeletal muscle  The effect of this diet directly compared the effects of a traditional high-carbohydrate diet to the ketogenic diet  26 resistance-trained men participated in the study and were split into two groups:   5% CHO, 75% Fat, 20% Protein (Ketogenic Diet) 55% CHO, 25% Fat, 20% Protein (Traditional Western Diet)  After 11 weeks, the results were as follows: The ketogenic diet resulted in a 2.1 kg greater lean body mass increase.  Fat mass decreased on the ketogenic diet by 2.2 kg (0.7 kg greater than the Western diet group).  References  1) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC303494/ 2) https://www.dietdoctor.com/low-carb/gain-weight#muscle 3) http://siimland.com/how-to-build-muscle-on-keto/ 4) https://ketogains.com/2016/01/protein-synthesis-without-carbs/ 5)https://www.physiology.org/doi/abs/10.1152/japplphysiol.00837.2015' 

Tags: Workout , Weight loss , diet , nutrition , bodybuilding , burn fat , muscle , science , build , build muscle , fat loss , intermittent fasting , keto , how to build muscle , low carb diet , keto diet , ketogenic diet , ketosis , Thomas DeLauer , fasting , ketogenic , ketones , fasting benefits , build muscle on keto , KETO FOR BODYBUILDING , build muscle on keto diet , build muscle in ketosis , build muscle in keto , can you build muscle in ketosis , is it possible to build muscle in ketosis , workout in ketosis

See also: I m the best , Qu , motivational video , kayla itsines , cellulite , Workout , cha , bud , Ganz , emily skye

comments