<p>There’s a number of myths, misconceptions, and misinformation floating around that are confusing a lot of people about the ketogenic diet. They’re proposing ideas like "carbs are absolutely necessary to build muscle" and "The ketogenic diet hurts exercise performance" that take a small finding and exaggerate its meaning. With all of the conflicting information about these topics, it is easy to become discouraged and think that you can’t get the health benefits of keto without losing muscle mass, strength, and endurance. Fortunately, this isn’t the case. The truth is that - with a deeper understanding of how the body works and what it needs when carbohydrates are being restricted - it is possible to experience the health benefits of keto, increase muscle mass, and improve exercise performance at the same time. People that tell you this don’t understand how muscle building really works - it’s entirely possible to be gaining muscle mass while on keto.</p><iframe width="640" height="360" src="//www.youtube.com/embed/https://www.youtube.com/watch?v=6C-ceGtwRSk" frameborder="0" allowfullscreen title="6 hours ago (c) by youtube.com" style="float:left;padding:10px 10px 10px 0px;border:0px;"></iframe><br/><br/><p><img src="https://images.pexels.com/photos/4720559/pexels-photo-4720559.jpeg">Eating enough protein - For mass building between 1.0 - 1.2g / pound of LEAN body mass. Eating a calorie surplus - You can’t build muscle without eating more calories than you need, and these come from fats in a ketogenic diet. Training correctly - You need to promote hypertrophy in your muscles. Are carbs good for building muscle? Of course they are - they promote insulin release and help restore glycogen in the muscles. With carbs, you gain mass quicker, but that’s because you’re also gaining fat. What exactly is glycogen? It’s a molecule that our bodies use as energy. What exactly does glycogen do? In humans, glycogen is made and stored primarily in the cells of the liver and the muscles, and functions as the secondary long-term energy storage (with the primary energy stores being fats held in adipose tissue). Muscle cell glycogen appears to function as an immediate reserve source of available glucose for muscle cells.</p><br/><br/><div style="clear:both;"></div><p>Other cells that contain small amounts use it locally as well. As you can see, glycogen is being used as a secondary source of energy, where fats are being used instead of it. Once your body has become <a href="https://www.purevolume.com/?s=adapted">adapted</a> to using fats (you’re in ketosis), then little glycogen is actually needed. That little amount of glycogen you need? Well, it can be created from the protein you eat in a process known as gluconeogenesis. Are carbs necessary for building muscle? Of course not - You can still refill glycogen stores in muscles by following a ketogenic diet. The ketogenic diet is great for building muscle as well because the protein intake is relatively high and you’re unlikely to lose muscle mass. In fact, even if your protein intake is low, the ketogenic diet can still elicit a muscle sparing effect. More specifically, the ketone body called beta-hydroxybutyrate (BHB) - that is produced by keto-adapted individuals in higher quantities - has been shown in one study to decrease l

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