However, the chances are that staying within the 20% protein limit is going to work well for you. You should be able to maintain ketosis at that level.
You’ll need some protein post-training to increase muscle protein synthesis.
It’s been shown that even the low levels of insulin that you will have due to the keto diet are more than sufficient. With even very low levels you can achieve the maximum level of muscle protein synthesis and also to reduce muscle breakdown.
You really don’t need to be grabbing even a mouthful of carbs the moment you leave the gym, hoping a few carbs will help.
The evidence is that combining your protein with carbs post training will not enhance your protein synthesis. You can read it here .
The keto diet and bodybuilding can work well together.
There’s plenty of evidence that says you can build muscles and keep to or improve your current performance level while on the keto diet.
You’ll need to give yourself time to get fully fat adapted. This is normally within 1 to 3 weeks.
During this time, you may see your performance drop a notch or two.
However, don’t give up ; this is always only temporary.
If you’re already using the keto diet to drop some weight, there is good news for you too: There’sno need to wait until your weight goals have been reached before you can visit the gym and start work on your abs.
You can get started on building your muscles at the same time as you are getting lean.
And just as you thought the news could get no better, here’s a little fun fact about low carb (LC) athletes, and who doesn’t want the strength of an arctic sled dog! (credit: Med Sci Sports Exerc, 37 (8)(2005), pp. 1307-1312).
So, take into account all the science and the anecdotal evidence of thousands of bodybuilders who have already used the keto diet.
You have nothing to worry about, and you can safely forget all the stories you’ve heard about carb loading being the only way to gain bulk.
There is no reason at all why you can’t enjoy the amazing health benefits of the keto diet while at the same time building your muscles.