This is getting very good.
Gopro, why would a keto diet lead to a greater lose of muscle mass than any other diet?
Lately there has been a lot of discussion, controversy and disagreement amongst bodybuilders, trainers, nutritionists and coaches within our industry regarding whether natural bodybuilders should use a zero-carb or low-carb approach to dieting when seeking both a ripped and maximally muscular physique (like when prepping for competition). As a pro natural bodybuilder myself who has prepared for about twenty competitions, as well one that has coached both ???enhanced??? and drug-free lifters for hundreds more, I have a very definite opinion on this matter???based on experience and science. Simply put???natural bodybuilders have different requirements than those that utilize performance-enhancing drugs. About this, I have no doubt!
While I certainly would agree that a properly implemented zero-carb diet does work wonders for most of my ???enhanced??? brothers in iron, there are very definite and compelling reasons why the majority (nothing in bodybuilding is universal) of naturals should stay away from this approach. As bodybuilders our goal when getting ready for competition is not just to strip off as much body fat as humanly possible, but also to retain as much muscle mass as we can in the process. I know I don???t want to step onstage looking like an underwear model! Do you? Didn???t think so. And that is the major disadvantage of a zero-carb diet for drug free athletes???the inevitable loss of muscle size!
But why does this occur? It???s just simple physiology really???hormones, signaling molecules, and how they are affected when zero carbs are ingested! That said; let???s get a little more specific about why zero-carb diets (for naturals) are not the Holy Grail, but likely will lead you to fail.
Reason #1: Without any carbs there will be no insulin!
Insulin is a protein-peptide hormone that is released by the pancreas in response to the ingestion of food, with the greatest release occurring by way of the consumption of carbohydrates. Insulin promotes a dramatic muscle-building effect through its ability to drive amino acids, glucose, creatine, etc. directly into muscle cells and by inhibiting muscle degradation. The powerful anti-catabolic properties of insulin are most important first thing in the morning and right after intense training, when an optimum hormonal environment is necessary to build/maintain muscle mass. If you do not elevate your insulin levels at these two critical times you will fail to optimally transport vital nutrients into starving muscle cells, and will perhaps even rob them of amino acids already stored. Result? Muscle loss!
Reason # 2: Without any insulin you will secret more cortisol!
Cortisol is a natural hormone of the adrenal glands and is the primary glucocorticoid. It is released in greater amounts in times of stress (training is a major stress), and possesses many qualities essential to life. However, in too large amounts, cortisol is the enemy of a bodybuilder (yeah, this sucker wears both a white and black hat)! Excess cortisol can directly result in a loss of lean mass by reducing the utilization of amino acids for protein formation in muscles cells. Cortisol can also lead to a redistribution (and increase) of body fat causing a larger amount of storage to occur in the abdominal region. In addition, too much of this devilish little hormone can cause both sodium retention and potassium excretion. Less muscle???more bloat???and a bigger waistline? No thank you!
Reason # 3: With more cortisol there will be decreased thyroid function!
It has been known for quite some time that one of the downfalls of a lengthy zero-carb diet is the negative effect it can have on thyroid activity. One of the possible mechanisms behind this, once again, is increased cortisol secretion. Not only does excess cortisol directly inhibit TSH, or thyroid stimulating hormone, but it may also suppress 5' deiodinase, an enzyme that converts the less active thyroid hormone T4 into the far more powerful T3! The result is a decreased metabolic rate, which of course can make it harder to burn fat. This is why so many drug-free zero-carb dieters often hit a plateau halfway through their diet. Not good!
Reason # 4: More cortisol = less GH!
I find this effect particularly interesting because strong proponents of the zero-carb diet often claim that one of its benefits is increased GH output, leading to higher levels of the anabolic monster, IGF-1. However, you should be aware of another nasty tidbit about cortisol???it increases the output of the GH antagonist, somatostatin! So, there goes that theory right out the window! Less GH = less IGF-1, which in turn = decreased muscle retention while dieting. Man, cortisol is one bad motherfuc%er!
Natural Diet Dilemma: Zero Carb vs. Low Carb
Part 2
This month I will continue my discussion of why I feel that a zero-carb approach to dieting is detrimental to the drug-free bodybuilder.
Thus far I have mentioned that a lack of any carbohydrates in the diet will also cause a lack of insulin, which can compromise one???s ability to rapidly and efficiently uptake amino acids, glucose, creatine and other muscle building compounds into muscle cells at several critical times during the day. As well, this lack of insulin will also result in higher levels of circulating cortisol, which can cause a myriad of problems for the dieting bodybuilder, such as impaired thyroid function and lower GH output. But the negatives do not stop there???
Reason # 5: High cortisol levels can affect sleep patterns!
A little talked about fact in regards to cortisol is that it is actually one of the hormones associated with waking and sleeping patterns. Naturally, levels of cortisol are highest in the morning and lowest at night, with a number of fluctuations during the day. The higher amounts of circulating cortisol in the early hours help to wake us up. When the daily cycle of cortisol secretion is disrupted to a large degree it can cause levels to remain elevated at night, with the result being an inability to relax and fall asleep. I don???t need to tell you just how important sleep is to a bodybuilder, especially one that is dieting to lose body fat while doing everything possible to keep hard earned muscle mass intact. Insomnia? No thanks!
Reason # 6: No carbs pre or post training can compromise the immune system!
The type of intense training that bodybuilders engage in suppresses the immune system, which of course can lead to increased risk of illness. When the body is forced to work harder to fight off bacteria and infection it will have less energy to put towards recuperation, repair and growth. Combating illness is certainly higher on the body???s priority list than building muscle and burning fat. Not to mention that when you are sick, you might not be able to train or do cardio as needed to facilitate maximum progress. Studies show that carbohydrate consumption built around workouts (pre/intra/post) can reduce the immune system reaction to vigorous exercise helping to keep your muscle building and fat burning machinery working at optimum levels. Important stuff!
Reason # 7: No carbs in the diet can impair genes for muscle hypertrophy!
Let???s face it???as a natural bodybuilder dieting down for a competition, photo shoot, or even a nice vacation; your goal is not only to lose as much body fat as possible, but also to retain your muscle size. Most naturals (except the most genetically gifted) simply lose size on zero carbs, and often end up looking more like fitness models or swimmers than serious bodybuilders! And I know this is not acceptable to the hardcore natty readers of Muscular Development!
Robbie Durand, a fellow MD columnist, recently discussed a couple of recent studies (that I also have viewed), which showed that low muscle glycogen concentrations reduce the expression of several genes responsible for muscle hypertrophy! While a 2005 study reported a blunting of an important molecule in cell signaling and protein synthesis pathways called PKB (or Akt), newer research has also proven that low pre-exercise muscle glycogen stores decrease resting levels of two other major genes involved in muscle growth???myogenin and IGF-1! No wonder drug-free athletes tend to ???string out??? on zero carb regimens!
I guess i know a little something...lol
Ya one more thing, I'm not a diet but I'm still watching my calorie intake. Should I start on a diet or should I continue with my regular calorie intake?
