KETO Diet Does Not Affect 1-RM Strength.
Previous studies have reported that ketogenic diets can affect anaerobic performance such as sprinting and cycling; however there is little research in maximal strength tests. A previous study found that ketogenic diets did not affect maximal strength in gymnastics. Researchers compared elite powerlifters and Olympic athletes strength, lean muscle, and fat mass between 2 diets for 3 months: • Diet 1: Subjects consumed 250 grams of carbohydrates daily
• Diet 2: Low Carb Ketogenic Diet with ~50 grams of carbohydrates per day.
Then both groups then switched diets. At the end of the study, fasting blood ketones were elevated during the low carb diet During the three months of low carb they lost over 7lbs of body mass and almost 5 lbs. of lean mass compared to the high carb diet. However; 1- RM maximal strength was no affected by the ketogenic diets. In my Bang Anti-Diet book, I recommend brief periods of ketosis with carb refeeds for maximal increases in lean muscle mass and reduction in bodyfat.
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Paoli A, Grimaldi K, D'Agostino D, et al. Ketogenic diet does not affect strength performance in elite artistic gymnasts. J Int Soc Sports Nutr. 2012;9(1):34. Published 2012 Jul 26. doi:10.1186/1550-2783-9-34
Greene DA, Varley BJ, Hartwig TB, Chapman P, Rigney M. A Low-Carbohydrate
Ketogenic Diet Reduces Body Weight Without Compromising Performance in
Powerlifting and Olympic Weightlifting Athletes. J Strength Cond Res. 2018 Oct
17. doi: 10.1519/JSC.0000000000002904. - 5 hours ago