Building Muscle on a Ketogenic Diet

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Ensure adequate protein intake to support muscle repair and growth. Choose high-quality sources like lean meats.

Protein Intake

Incorporate healthy fats such as avocados, nuts, seeds, and olive oil. These provide essential fatty acids.

Healthy Fats

Implement strategic carbohydrate cycling to support intense workouts and replenish muscle glycogen.

Carbohydrate Cycling

Pay attention to the timing of meals around workouts. Consuming protein and fats before and after training.

Timing of Meals

Consider supplements like creatine and branched-chain amino acids (BCAAs) to support muscle strength.


Stay adequately hydrated, as dehydration can impair muscle function and recovery. Aim for at least 8-10 glasses.


Prioritize quality sleep to optimize muscle repair and growth hormone release. Aim for 7-9 hours of sleep.

Quality Sleep

Maintain a balanced macronutrient ratio tailored to your goals. Adjust fat and protein intake based on activity levels.

Balanced Macros

Engage in regular resistance training exercises that target major muscle groups. Compound movements like squat.

Resistance Training

Monitor progress through regular body composition assessments and strength measurements. Adjust your ketogenic diet.

Monitoring Progress