Comparison between the effect of ketogenic diet and high-carbohydrate diet in the increase of muscle mass and strength
Keywords:Hypercaloric diet;, Ketogenic diet;, Muscle hypertrophy ;, Nutrition;, Strenght
Scientific evidence shows the importance of nutrition in muscle hypertrophy, especially with the aim of achieving a positive energy balance between food intake and energy consumption, as long as there is always a suitable protein intake. Several studies show that the combination of exercise against resistance with excessive energy consumption produces gains in lean body mass. However, the exact amount of all macronutrients is not clear. 10 men with more than 2 years of experience in systematic strength training were divided into 2 groups of 5 subjects, one group submitted to a ketogenic diet and the other to a diet with a high percentage of carbohydrates, both groups for 8 weeks. Both diets produced a significant increase in muscle mass percentage and 1MR bench press and squat. This increase was more prominent in the carbohydrate-rich diet. In addition, the ketogenic diet stood out for the significant decrease in fat percentage and fat weight. Therefore, both diets would be indicated for people who want to improve their muscle mass and strength by performing hypertrophy training. However, if the aim is good physical appearance, the ketogenic diet could be more effective, as opposed to strength improvement, to which a diet rich in carbohydrates would be more suitable.
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