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Many people like to argue that the ketogenic diet is an efficient way to build muscle. Your strength will skyrocket, they posit, and you’ll feel less sore and recover faster. Critics of the diet, however, often say the exact opposite: Ketogenic diets limit your ability to train hard, the theory goes. Trying to build muscle without carbs is like Batman patrolling the streets of Gotham without his utility belt. There’s no way, they say, to add muscle while you’re in ketosis. So who’s right? First, let’s take a look at the science: Back in 2002, researchers from the University of Connecticut looked at how six weeks of low-carb dieting affected body composition in two groups of healthy, normal-weight men. One group switched to a ketogenic diet for six weeks, while the rest continued with their regular diets. The men who went keto gained just over two pounds of muscle. The control group, on the other hand, gained just under one pound.
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