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Keto Diet just as good for Muscle hypertrophy
Posted on 11/17/22 at 11:23 am
Posted on 11/17/22 at 11:23 am
New meta analysis finds that keto diet is just as good as isocaloric diet for muscle building in resistance trained men and women. So the whole must eat carbs for muscle thing is pretty much not true.
now should you eat carbs to build muscle?? i beleive that is an individual thing based on preference. there is some verified nutrition partitioning effects with eat carbs around a heavy/volumounus resistance training session that may allow you to eat more overall calories without putting on bodyfat, but carbs are not required.
all this study did was essentially confirm that for muscle building....its the same as fat loss.
match calories for goal
hit protein target
fill in the rest of the diet as you see fit to remain consistant. Hopefully this helps some people
LINK
same with concurrent athletes
LINK
This post was edited on 11/17/22 at 11:36 am
3
Posted on 11/17/22 at 1:48 pm to lsu777
People can try all of the studies they want, but they all lead back to two simple things (barring rare health abnormalities): (1) calories control weight, and (2) you are what you eat. Eat less, do more to lose weight. If you eat less, but only eat twinkies, you'll be a skinny fat twinkie.
Posted on 11/17/22 at 2:03 pm to lsu777
mingo in 3..2..1
Posted on 11/17/22 at 2:37 pm to lsu777
I think all this analysis demonstrates is that the studies included aren’t large enough to have the power to show a difference. I picked the two studies that were weighted the most in the analysis. Vargas 2020 enrolled 21 patients, all women. Non ketogenic diet gained on average 1.7 kg more lean body mass over 8 weeks than the ketogenic group, which is a huge number I think, but it wasn’t significant because of the small sample size. The largest study enrolled a whopping 24 men and actually showed a statistically significant increase in muscle mass in the nonketogenic diet group.
Posted on 11/18/22 at 7:58 am to NewOrleansBlend
maybe but the concurrent study showed similar results as the keto one.
to me what it shows is in general once you are in a caloric surplus and have met protein goals.....the rest matters very little.
i am sure it is actually slightly better to have carbs but like with fatloss those things make up less than 5% of results and unless you make a living from your body....kind of a waste of time to focus on.
to me what it shows is in general once you are in a caloric surplus and have met protein goals.....the rest matters very little.
i am sure it is actually slightly better to have carbs but like with fatloss those things make up less than 5% of results and unless you make a living from your body....kind of a waste of time to focus on.
Posted on 11/19/22 at 6:35 am to lsu777
The other analysis is very likely flawed by poor quality studies as well. Some of the studies in the 2nd analysis were less than 6 weeks long for instance. There is a huge issue of inadequate power in nutritional studies which will make the null hypothesis (no difference) more likely.
I think our experience and conventional wisdom hold some value here. Hypertrophy is something that is easily seen and hard to miss, unlike many other health metrics, so lay people can easily observe it. The biggest guys eat heavy protein and carbs, many use insulin as a ped. Additionally, we know carbs stimulate igf-1 release.
I think our experience and conventional wisdom hold some value here. Hypertrophy is something that is easily seen and hard to miss, unlike many other health metrics, so lay people can easily observe it. The biggest guys eat heavy protein and carbs, many use insulin as a ped. Additionally, we know carbs stimulate igf-1 release.
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