The Metabolic Classroom with Dr. Ben Bikman

Can You Build Muscle on a Low-Carb Ketogenic Diet? What the Science Says

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Aug 30, 2025

Discover how a low-carb ketogenic diet can challenge the myth that muscles need carbs for growth. Dr. Bikman reveals insulin's true role as an anti-catabolic hormone and highlights essential amino acids, especially leucine, as the real muscle-building champions. Ketones like BHB emerge as metabolic powerhouses, improving mitochondrial function and protecting against muscle loss. Dive into research that debunks misconceptions about keto diets and their impact on muscle preservation, showcasing their potential for both athletes and aging individuals.

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INSIGHT

Insulin Is A Muscle Defender Not Builder

Insulin is primarily anti-catabolic for muscle and prevents proteolysis rather than directly stimulating protein synthesis.
High insulin alone has minimal effect on muscle protein synthesis even at super-physiological levels.

INSIGHT

Amino Acids Are The True Muscle Architects

Essential amino acids, especially leucine, directly activate mTOR and drive muscle protein synthesis without needing high insulin.
Branched-chain amino acids also suppress proteolysis and can modestly stimulate insulin on their own.

ADVICE

Prioritize Higher Protein On Keto

Prioritize higher protein intake (around 1–2 g/kg ideal body weight) on low-carb diets to supply essential amino acids for muscle maintenance.
Focus on animal-derived complete proteins rather than relying mainly on plant sources for this purpose.

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During this mini lecture, Dr. Bikman tackles the popular misconception that building muscle requires carbohydrates and insulin spikes. He begins by reframing insulin's role—not as a muscle-building hormone, but primarily as an anti-catabolic signal that helps prevent muscle breakdown.

Contrary to long-held beliefs, insulin doesn’t directly stimulate muscle protein synthesis, even at high levels. Instead, the real muscle-building heroes are essential amino acids, particularly leucine, which directly activate mTOR and stimulate muscle growth—even in the context of a low-carb, ketogenic diet.

Dr. Bikman emphasizes that amino acids not only promote protein synthesis but also prevent muscle degradation—effectively replicating and even exceeding insulin's effects. He then shifts the focus to ketones, especially beta-hydroxybutyrate (BHB), which offer unique metabolic advantages. Ketones reduce the brain’s demand for glucose, thereby preserving muscle-derived amino acids that would otherwise be converted into fuel. They also improve mitochondrial function and resilience, support anti-inflammatory signaling, and protect against muscle loss during aging, bedrest, or intense training.

Drawing on published studies and findings from his own lab, Ben discusses how BHB helps preserve lean muscle mass, enhance ATP production, and resist oxidative stress. Research in rodents and humans shows BHB’s muscle-protective effects extend to both performance enhancement and recovery. Finally, he addresses exogenous ketones as a potential supplement for those who want the benefits of ketones without following a strict ketogenic diet. Whether you’re an athlete or simply seeking longevity, Dr. Bikman makes a compelling case that a well-formulated low-carb, high-protein, ketogenic diet can be optimal for maintaining—and even building—muscle.

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