How to Build Muscle on a Low-Carbohydrate Diet

Building muscle on a low-carb diet is not as difficult as people might think. Protein is after all the building block of life and more importantly muscle. Keep in mind however that despite this, it is very important to consume some carbohydrates as your body utilizes them for fuel and gives your muscles the glycogen stores necessary to work out and keep working out. Low carb diets are traditionally for people trying to lose weight so if you are trying to lose weight and build muscle simultaneously, it is achievable by following these tips.

Instructions

• 1

  Eat enough protein. Health experts, bodybuilders and athletes suggest eating one gram of protein per pound of bodyweight. So if you weigh 200 pounds try to consume 200 grams of protein each day. Lean meats such as chicken and beef, raw eggs and oily fish, such as mackerel and tuna, are great sources of protein. If you need to supplement your protein intake, which you almost certainly will have to, purchase protein powder as well. Not only do these help greatly in muscle building, but they are also highly nutritious.

• 2

  Eat some carbohydrates. You must consume some carbs in order to give you the energy to keep working out. Carbohydrates come in many forms and there are some that you should allow yourself to indulge in and other you shouldn't ever consume. A good rule of thumb is, the closer it is to it's natural state the better it is for you. Vegetables, fruit, oats, wholemeal bread and brown rice are a great source of good quality carbs. Anything processed such as sugar, white rice and white bread should be avoided.

• 3

  Do only muscle exercises. Although aerobic workouts are extremely healthy, if building muscle is your aim, stick to only muscular workouts. The reason for this is that cardio workouts burn not only fat but muscle too. Stick to exercises such as the bench press, push-up, chin-up, deadlift and squat. These are some of the best exercises as they require the use of numerous muscle groups at the same time. Remember to increase the intensity of your workouts over time by either adding weight or doing more repetitions of each exercise.