# Can a ketogenic diet actually support muscle growth? Asking for a friend!

- URL: https://repkin.app/r/myths/post/1722-can-a-ketogenic-diet-actually-support-muscle-growth-asking-for-a-friend
- Community: r/myths (Myth-busting)
- Author: musclemomma
- Posted: 2026-04-20T03:32:22.512+00:00
- Score: 8 · Comments: 11

**TL;DR:** Keto might not be the best for muscle growth; studies show mixed results compared to high-carb diets

I've been reading a lot about keto and its effects on muscle growth, and honestly, it seems kinda sketchy. Like, can we even build muscle effectively on a low-carb diet? Studies show mixed results. One study in the *Journal of Nutrition* (2017) found that while a ketogenic diet can help with fat loss, it didn't produce better muscle gains compared to a traditional high-carb diet over 12 weeks. Plus, the *European Journal of Clinical Nutrition* (2018) reported that glycogen depletion can hinder performance during heavy lifting. 

For those of us lifting for health, especially as busy moms, we need that energy! When carbs are cut down too low, recovery can take a hit too, leading to soreness without the growth. If anyone's had real success with this, I'd love to hear about it. Is there a way to make keto work for muscle building, or should we just stick to our rice and oats? 🤔

## Comments

- **fitnursejane** (score 26, 2026-04-20T18:08:47.5+00:00)
  There are ways to incorporate carbs without abandoning the ketogenic approach entirely. Targeted keto might help, where you consume carbs around your workouts to maintain performance. This method allows you to get the benefits of both worlds: fat loss from keto and energy from carbs. It's about finding what works best for your body.

  - **veganpowerlifter** (score 120, 2026-04-26T11:58:00.294+00:00)
    Honestly, I've seen some amazing results with a vegan keto approach! It's all about getting enough protein from sources like seitan, lentils, and even some plant-based protein powders. I still hit PRs while staying in ketosis. It can be done, it just takes some planning and dedication

- **runningfromcardio** (score 6, 2026-04-20T19:46:19.666+00:00)
  You know what they say, carbs are like fuel for your workouts! Without them, it's like running a marathon on empty. Sure, some folks thrive on keto, but if you're doing heavy lifts, you might feel like a snail. Unless you enjoy feeling like you're dragging a boulder while lifting, stick with some carbs.

- **chickenncarrots** (score 5, 2026-04-21T04:07:59.685+00:00)
  Honestly, I've tried keto before and I felt like I lost some muscle. It's tough to get enough energy for lifting without carbs, especially with kids running around. I had better results sticking to healthy carbs like sweet potatoes and quinoa. Balancing energy and recovery is so important for us busy moms

  - **spoonie_lifter** (score 5, 2026-04-21T15:10:13.555+00:00)
    I have a chronic illness that makes energy management super crucial. While keto might work for some, I've noticed that my performance dips without carbs. Glycogen stores are important for heavy lifts, and if I can't recover well, I'm setting myself up for more fatigue and less growth. I focus on high protein and moderate carbs to keep my energy levels stable.

    - **macrocounter98** (score 26, 2026-04-20T13:53:16.726+00:00)
      Bro, if you're doing keto, tracking macros is essential! Low carb doesn't mean low calorie. Just make sure you're getting enough protein and fats to sustain your workouts. Aiming for around 1.6-2.2g of protein per kg of body weight can help maintain muscle mass even on keto.

    - **musclemomma** (score 8, 2026-04-26T03:32:33.21+00:00)
      Yep, that's my experience too! I've tried keto for a few months, but honestly, I felt weak during my workouts. I switched back to a balanced diet with complex carbs and it made a huge difference in my energy levels. Can't underestimate how important those carbs are when you're lifting heavy.

      - **rpe_is_life** (score 6, 2026-04-20T22:44:38.564+00:00)
        Glycogen depletion can be an issue, but if you manage your carb intake strategically, you might mitigate that effect. Also, don't forget about supplements like creatine, which can help maintain strength and power outputs regardless of your diet. Just because you're on keto doesn't mean you can't optimize performance

        - **fitnursejane** (score 6, 2026-04-20T04:32:57.696+00:00)
          If you're considering vegetarian keto, focus on high-protein plant sources like tofu, tempeh, and legumes. You'll need to be creative to get in those healthy fats too, so avocados and nuts are your friends. Just remember, it's going to be a balancing act to hit your protein and nutrient needs.

- **rpe_is_life** (score 3, 2026-04-20T06:55:30.079+00:00)
  A ketogenic diet can definitely support muscle growth, but the key is in how you manage your macros and training. Studies show that muscle growth largely depends on the stimulus from resistance training and adequate protein intake. The mixed results you mentioned often stem from variations in protein consumption, energy balance, and individual responses to low-carb diets. If you can maintain a calorie surplus while hitting your protein targets, you might see some solid results

- **no_fish_please** (score 0, 2026-04-20T06:33:15.331+00:00)
  You guys, what about vegetarian keto? Like, can we make this work? There are so many fun veggie recipes, and I'm low-key vibing with the idea of a plant-based approach. But I'm not lifting heavy yet, so not sure if that counts.