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For years, people believed that carbs were essential for muscle growth. But new research shows that you can preserve and build muscle on a ketogenic diet—without relying on insulin spikes from carbohydrates.
Insulin Isn’t the Main Muscle Builder
Insulin’s biggest role in muscle isn’t growth—it’s preventing muscle breakdown. It acts like a “stop sign” for catabolism, not a “go” signal for muscle protein synthesis.
So, what does build muscle?
Protein and Amino Acids Build Muscle
Amino acids, especially leucine, are the real drivers of muscle growth. They activate the mTOR pathway, which triggers muscle protein synthesis—even in low-insulin states like ketosis. That’s why high-protein, low-carb diets still support muscle mass.
Ketones Protect Muscle
Beta-hydroxybutyrate (BHB), the main ketone in your blood during ketosis, helps preserve muscle in two ways:
Fuel shift: BHB fuels your brain so it doesn’t need to break down muscle for glucose.
Cell protection: It reduces oxidative stress and improves mitochondrial health in muscle cells.
In studies, ketones have preserved muscle mass during aging, inactivity, and calorie deficits.
Glycogen and Workouts
Contrary to the myth, keto-adapted athletes maintain normal muscle glycogen levels and perform well in strength and endurance training.
What About Exogenous Ketones?
Supplements like BHB salts or esters can raise blood ketones and may support recovery, reduce breakdown, and enhance endurance—especially during adaptation phases or fasting.
Summary
Keto doesn’t destroy muscle—it can help preserve it.
With the right protein intake, training plan, and time to adapt, you can build and maintain lean muscle on a ketogenic diet.
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