Zero carbs, zero problems... When you know how!
Whether training for pure strength, muscle hypertrophy, peak performance or the intersection of all 3 combined with health and longevity, there are ways to tweak the carnivore diet for building muscle as well as strength and physique development.
Can you build muscle on carnivore? It's a simple question, and the answer can be complex. I can say from personal experience that the simple answer is YES. But the complex part is... how? There are many ways to build muscle and loose fat, and some are less or more healthy than others. It comes down to what is appropriate and optimal for you + good programming, periodisation, personalisation and smart training & lifestyle choices that have longevity and health in mind. Clear goals on what YOU want to achieve and why is essential vs hopping from one programme to the next without being grounded in your own vision and values. The following resources provide information on how to build muscle using a ketogenic/ carnivore dietary pattern, including tools and strategies like fat loading, carb cycling or targeted carbs (this can include animal food carbs: "carnivore" isn't necessarily zero carb nor ketogenic! Milk, honey and other dairy products can be used by definition of an "all animal food" based diet; and the stronger insulin response may be beneficial for those who tolerate them and are looking for maximal hypertrophy), the benefits of being in a keto adapted state and metabolic flexibility; as well as how to match your training with nutritional ketosis. A ketogenic/low carb/carnivore dietary approach is recognised for weight loss or getting lean, but said to be sub-optimal for building muscle and gaining mass. You can do both! It's the principles at play underneath and how they are manipulated for the desired outcome that matters, and a few key things do need to be kept in mind while low carb as the rules change somewhat. Stimulating hypertrophy on a low-carbohydrate diet considerations:
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Resources for women (& men) on the importance of muscle for the metabolism, body composition and overall health and quality of life
Dr. Gabielle Lyon, Muscle Centric Medicine Dr. Jaime Seeman |