Bodybuilding, can you build muscle on a low carb diet?

A question that is often asked in the world of bodybuilding is whether or not you can effectively build muscle by following a low carb diet approach.

Low-carb diets have been all the rage lately for those wanting to lose weight, as they generally help control hunger levels better and some people find them much easier to follow.

But what about when it comes to building muscle? Is a low carb muscle building nutrition program a smart approach? Let’s see a little more.

ketosis

One very important thing to keep in mind is that if you cut carbs enough while on a low carb diet, you can enter a state called ketosis. This is when the body will switch from using carbohydrates for fuel to using fats.

The big problem with ketosis is that it is also usually associated with being in a catabolic state, therefore it will almost always be detrimental to building muscle.

If you’re not in ketosis, that’s fine, as your body can still be anabolic (build muscle), assuming you’re given a calorie surplus.

To stay out of ketosis on a low-carb diet, make sure you eat at least 100 grams of carbs each day (this is what it takes to fuel your brain while you’re not in ketosis) and then any additional carbs needed to keep your level. training).

Energy and intense exercise

The next issue that needs to be addressed when following a low carb diet is how it will affect your energy levels. Some people feel fine with a low-carb approach, while others don’t. Since when you’re trying to build muscle you want to be doing very intense workouts, you can’t lag your energy levels behind.

Also, the body requires carbohydrates to lift weights effectively (as fat cannot be used for fuel during this time of movement), so you will need to eat carbohydrates in the pre- and post-workout periods (to replenish glycogen). muscle) , or do a weekly carb load to give your muscles the carbs they need to function throughout the week.

Decreased rate of fat gain

However, one of the advantages of a low-carb approach may be its ability to slightly better control the amount of fat added to the body.

Since fat and protein have a minimal effect on insulin levels, and insulin is the driving hormone that causes fat storage, you may gain a higher proportion of muscle with a low-carb muscle-building program than if I had increased the carbs.

However, keep in mind that it still comes down to total calories. You just can’t consume thousands of excess calories per day from fat and expect not to gain weight. We have yet to look at this realistically.

So there is definitely a place in bodybuilding for low carb diets assuming that:

1. You are providing at least 100 grams of carbohydrate per day plus any additional needed to support training

2. You eat carbs in the pre- or post-workout period or choose to do a big weekly carb boost

3. You find that you don’t feel completely exhausted on this type of diet and you can still lift weights effectively.

If all of these factors are in line, then yes, you can build muscle while on a low carb diet.