Pros and Cons of Keto for Bodybuilders
You may have heard about the Keto diet, but what is it and what are the pros and cons of using it?
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The Ketogenic diet is a fat-based diet. You don’t eat any carbs and instead replace those macros with avocado, nuts, olive oils, and other healthy fat sources. The key here is “healthy fat sources”, not bacon, cheeses, sausages, etc. Even though you are eating fats you want to ensure you are putting good, healing nutrients in your body.
Keto Muscle-Growth Key 1: Focus On High-Quality Proteins
A high-quality protein source is one that contains all nine essential amino acids and is specifically rich in the key muscle-building amino acid leucine. Lower-quality proteins, like grains and legumes, aren’t usually on the menu for the ketogenic diet anyway. And the animal-based protein sources that are typical to keto are all fantastic sources of complete, high-quality protein.
Solid choices include eggs (both yolk and white), whole-fat milk, Greek yogurt, cheese, chicken, turkey, pork, beef, lamb, fish, and seafood.
As much as possible, get your protein from these sources, and you’ll give your body more of the amino acids it needs to preserve and add lean muscle mass.
Keto Muscle-Growth Key 2: Nail Your Protein Timing
Research in recent years has reinforced the idea that it’s not just how much protein you eat in a day that matters, but also when you eat it—or more specifically, how you space it out across the day.
To receive maximal benefit from the protein you consume, you should eat a specific amount of high-quality protein—enough to reach what is known as the “leucine threshold”—every few hours. And doing so consistently throughout the day, day after day and week after week, will yield some fantastic muscle-growth results—assuming you’re also in an overall calorie surplus and training hard consistently.
00:00 – Intro
01:01 – How Much Protein?
01:40 – Good Keto Food
01:57 – Bad Keto Food
03:00 – Pros
04:45 – Cons
05:25 – Meal Timing
05:50 – Final Thoughts
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| Kris Gethin |
Kris is a business man, transformation specialist, and much, much more. Kris is originally from Wales in the UK, but now spends the majority of his time in the United States.
Kris’ hectic schedule sees him travelling the globe hosting seminars, workshops, and exhibitions at several bodybuilding and fitness events throughout the year. He works with and trains the best of the best, passing on his knowledge and techniques to his fans, followers, and subscribers.
His passion and determination for building a better, stronger, healthier body and mind pushes him to achieve great things for himself physically and mentally, thus enabling him to motivate and inspire his followers and fans across the world to achieve greatness for themselves. Kris has transformed millions of physiques through his immensely popular video series shown on Bodybuilding.com, including the immensely popular 12-Week Muscle-Building Trainer and the intense 4Weeks2Shred program.
He is the author of many books including the best-seller “Body by Design,” “The Adventures of KAGED MUSCLE,” and “The Transformer” which was released in January 2016. Kris’ books and graphic novels have received global praise and have helped and inspired millions of readers.
Kris is the founder of the DTP training method, director and co-founder of Gethin Gyms, and former editor-in-chief of Bodybuilding.com. He is the Director of Trainers for Physique Global and CEO of the supplement brand KAGED MUSCLE which ships worldwide and is one of the highest rated and reviewed supplement companies in the world.