Add Keto Exercise Part 2: Building Strength on Keto

Keto-Exercise-Part-2%3A-Building-Strength-on-Keto.md

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+<br>Living a healthy Keto lifestyle isn’t just about cutting carbs and eating fat. It’s also about [maintaining strength](https://www.ft.com/search?q=maintaining%20strength) and muscle. As we age, muscle keeps us fit and functional. And not only does muscle mass look good, but it’s also a predictor of longevity. But many people worry that it’s difficult (if not impossible) to build strength on a Keto diet. Don’t you need carbs to build muscle? Actually, no. While carbs have anabolic (growth) properties, a protein-sufficient Keto diet is perfectly compatible with strength gains. In this second installment of our Keto exercise series, we’ll explore how to successfully build strength and muscle on Keto. Let’s dive in, shall we? If you want to gain muscle, add a third item to that list: A caloric surplus. A quick primer on protein. Protein is made of amino acids, building blocks of most human tissues, including muscle tissue. The amino acids most important for muscle building are the branched-chain amino acids (BCAAs) leucine, isoleucine, and valine.<br>
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+<br>Of the three, leucine is the king for  [Supraketo Fat Burner](https://wiki.anythingcanbehacked.com/index.php?title=Keto_Tips:_How_To_Get_Back_On_Keto) signaling muscle growth and repair-also known as muscle protein synthesis. Leucine is found in meat, whey, and eggs-and helps you maintain positive net protein balance in muscle tissue. Positive net protein balance means that protein synthesis outcompetes protein degradation. Or put more simply: That muscle growth wins over muscle breakdown. Lifting weights kicks off this process by breaking down your muscle tissue. Then your muscles-fueled by protein-adapt by growing back bigger and stronger. So, how much protein do you need to complement Keto strength training? How Much [Protein](https://www.vocabulary.com/dictionary/Protein) On Keto? The current RDA for protein is 0.8 grams per kilogram of body weight, or about 50 grams of protein per day for a 140-pound person. But according to an analysis in the journal Food & Function, the RDA is insufficient to support strength and muscle gains during physical activity. For instance, a highly-active 140-pound person needs double that amount, or 100 grams of protein per day.<br>
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+<br>That’s a significant amount of protein, and many people on Keto are falling short. Why? In part, because there’s confusion about fat, protein, and carbs (macros) on Keto. Some explanation will help. A modified Ketogenic diet is high in fat, moderate to high in protein, and very low in carbs. By calories,  Supraketo.org it’s about 60% fat, 30% protein, and less than 10% carbohydrate. But here’s what many people forget: A gram of fat contains 9 calories, while a gram of protein or carbohydrate contains only 4 calories. [Supraketo Fat Burner](https://git.childish-ghost.com/terriesqz27849) is over twice as energy dense as protein! This means that, by mass, you should be eating more protein than fat on a 60/30/10 Keto diet. Keep that in mind when structuring your low-carb meals. Will Protein Kick You Out of Ketosis? Let’s see what the research says. What happened? On the high protein Keto diet, the men not only lost more weight, but they also maintained nutritional ketosis.<br>
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+<br>So yes, higher protein intakes are concordant with Keto’s metabolic benefits. And they’re essential for keeping muscle on your frame. Do You Need Carbs To Build Muscle? Conventional wisdom holds that you need carbs to build muscle. The logic is simple. Eating carbs raises levels of insulin, an anabolic hormone-which in turn brings more amino acids (protein) into skeletal muscle. More insulin, more gains. If your goal is to pile on maximum muscle, carbs may help-provided you’re eating enough protein and training the right way. But if your goal is to lose body fat as you maintain lean mass, Keto is the way to go. Put another way: though carbohydrate-containing diets appear to be the better option for muscle and strength gains, a few studies suggest that some people can achieve these gains on Keto. In one study, overweight people on very low-carb diets had similar strength gains to higher-carb controls after a resistance training program. The difference was: The Keto folks lost more fat.<br>