How to Increase Strength When on a Low-Carb Diet

Carbohydrates, protein, and fat are the three important micronutrients your body needs to stay healthy and fit. If you are someone who is following a low-carb diet, you might be wondering how to increase your strength while eating fewer carbs. It is possible to do so. It is important not to restrict your carbs too much, or it will be difficult for your body to put on muscle mass. Here are some ways to increase strength on a low-carb diet.

Carbs and Muscle Growth

First, it is vital to understand how carbs help you to grow muscles. Understanding the process can help you to make the best decision for what works with your body. Carbs provide our bodies with energy, which is used to build muscles when you work out. When we train with weights, our muscles get damaged, so this is where protein comes in. Protein helps to repair our muscles after working out. Carbs, on the other hand, creates glycogen in your muscles, which is important because it will help power your muscles when you train. In other words, it helps you be able to lift heavyweights. Even though this process is important, it is still possible to build muscles with fewer carbs in your diet.

Which is Better? Low-carb or Moderate Carb Diets?

Low-carb diets can make muscle development challenges. Research shows that eating very low levels of carbohydrates may prevent muscle growth. This is because of the low glycogen levels in the muscles if enough carbs are not eaten throughout the day. A moderate-carb diet would include eating about 100-150 grams of carbs per day. This might be a better option since it will help to give you the energy when lifting weights but will still help you to lose body fat.

Another Option: Carb Back-loading

Back-loading carbs means that you would wait to eat your carbs later in the evening. The benefit of this is that after a workout, the carbs can help your muscles to repair. If you are looking to eat less carbs, this might be an option. Typically, those who back-load carbs do not eat any carbs throughout the day. If following this route, be sure to eat good sources of carbs such as potatoes or rice.

Eat Nutrient Dense Foods

If you are going to cut carbs, then you should eat more foods that are fatty to support your muscle-building. By eating lean proteins, low carb vegetables, and foods high in fat, you can be sure to support muscle growth. Some good foods to eat are eggs, chicken, leafy green vegetables, and high-fat dairy. Stay away from junk food and food with lots of sugar. Limit your alcohol intake to little or no alcohol each week. By eating foods that give you plenty of nutrients, you will be able to increase your strength.  

Focus on Counting Nutrients

Instead of counting calories, focus on counting your nutrients from the food you eat. If you are going to decrease your carbs and continue to build muscles, then it is important that your body is getting enough protein and fat. When counting calories, a dieter doesn’t necessarily eat the right kinds of foods, just the right amount. Limiting calories can help to lose weight, but it doesn’t mean your body is getting all the nutrients it needs. Remember that a moderate carb diet is better for muscle growth than a low-carb diet. Therefore, it is important to set yourself a limit for the day of how much carbs, protein and fat you will have instead of counting calories.

Have a Carb Night

This goes along with the idea that you can back-load carbs. This route means that you will eat low-carbs throughout the week, but on Sunday evenings, you can eat all the carbs you want. The idea is that your body maintains a fat burning state, but when given the high dose of carbs, it gives your body the energy it needs to grow muscles.

Do Fewer Reps with Heavier Weight

The more intense your weight-lifting session, the quicker you will build muscles. It also doesn’t mean you have to spend every day at the gym. About 2-3 high-intensity sessions per week can be sufficient enough. By lifting heavier weights and doing less reps, you can build muscles, no matter what type of diet you follow or exercise equipment you use. Just be sure that your body is getting everything it needs to perform.

It is a myth that you cannot gain muscle on a low-carb diet. It is very important to make sure you’re taking care of your muscles and get all the nutrients needed to support growth. This can be done on low-carb diets, as long as you are making sure to eat the right foods and perform the right workouts.