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Build Muscle on a Keto Diet: Nutrition Science – Thomas DeLauer

Protein Intake

In order to gain muscle, you need to have a positive nitrogen balance – nitrogen balance compares the amount of nitrogen coming into the body to the amount being lost

If you’re consuming more than you’re losing, you’re in positive nitrogen balance – gaining muscle

If you’re losing more than you’re consuming, you’re in negative nitrogen balance – losing muscle

Study

Journal of Applied Physiology

Observed no differences in whole body protein synthesis or indexes of lean body mass in strength athletes consuming either 0.64g/lb or 1.10g/lb over a 2 week period – Protein oxidation did increase in the high protein group, indicating a nutrient overload

bHB & Muscle Sparing

Even if your protein intake is low, the ketogenic diet can still elicit a muscle sparing effect

One study published in the Journal of Clinical Investigation found that beta-hydroxybutyrate (BHB) decreases leucine oxidation and promote protein synthesis in humans