What is The Carnivore Diet for Muscle Building?
If you are working out diligently to build some serious muscle, then you must know that nutrition plays a crucial role in the entire process.
You must also have heard about thousands of diets that promise to build muscle in the shortest possible time. One such diet is the Carnivore Diet, which is all about consuming high-quality protein. It is one of the best diets if you want to build muscle.
Let us break down the carnivore diet and how it facilitates muscle building. As the name suggests, it is all about consuming animal products such as fish, beef, pork, mutton, chicken, eggs and dairy products.
This diet does not include any fruits, vegetables or even grains. It’s only about meat-pure unadulterated meat, which is the main ingredient of a carnivore diet.
The carnivore diet relies heavily on animal-based protein while eliminating processed foods and carbohydrates.
The idea behind this diet is that humans were carnivores as early humans, and our bodies have been designed to live a life based on animal protein.
It has gained popularity in recent years among bodybuilders due to its ability to drop body fat and build muscle.
Can I gain muscle on a carnivore diet?
Yes, you can gain muscle while on a carnivore diet. In fact, this diet comprises a significant component needed to achieve protein-protein. Let us detail why a carnivore diet is one of the best muscle-building methods.
High protein consumption
Protein is the building block of cells and muscle growth. The carnivore diet is based on consuming good, high-quality animal protein.
When we train our bodies, our muscles get torn, and when they repair themselves, they grow stronger.
This entire process needs amino acids, which are provided by proteins to the muscles. Compared to plant-based sources of protein, animal-based sources are superior as they give optimum results in muscle growth.
Role of fats
Dietary fats play a crucial role in muscle growth and recovery. They regulate the production of testosterone, which is a key driver in causing muscle hypertrophy, leading to better muscle growth.
In the absence of carbohydrates, fats become your main source of energy, fueling your workouts. The only thing to keep in mind is that fats should not be consumed in excess of what your diet requires.
Take creatine: Even though meat naturally contains creatine, taking supplements will really level up your training sessions and give you better results.
Recovery and sleep: Always focus on getting good quality sleep for 7-8 hours so that the body can heal and recover faster.
What is the 80/20 rule for carnivore diet?
The 80/20 diet rule is a variation of the carnivore diet, where 80% of the calories comprise fats, and the remaining 20% comes from proteins. Both the fat and protein sources are animal-based products. As for carbs, they tend to go for 0-10% of carbs, which is nothing to a negligible quantity.
Let us look at the breakdown of the 80/20 ratio:
Fats: 80%of the calories come from fat sources, which are animal-based products like butter, cheese, milk, etc
Protein: Twenty per cent of the remaining calories come from protein sources such as eggs, fish, chicken, beef, pork, seafood, and animal organs.
A high-fat carnivore diet does not allow eating plant-based products like grains, fruits, vegetables, nuts, or seeds. Our bodies have been adapted to handle high-fat food products since evolution, as they form the main source of energy for the body.
Calculate your macros by aiming for 1 gram of fat and 1 gram of protein per pound of your desired body weight goal. Add zero-calorie seasonings and sauces to flavour the food. You can even use spices and condiments like salt, pepper, and herbs.
The 80/20 carnivore diet is typically for experienced people who have been on a carnivore diet for some time.
Does the Carnivore diet increase testosterone?
Yes, the carnivore diet may increase testosterone levels in the body because of its high protein content and fats, which are essential for hormone production and regulation. However, results will vary based on the individual’s diet, genetics, and lifestyle.
Let us look at some factors which may lead to high testosterone levels due to a carnivore diet.
- High Protein diet: Since the carnivore diet provides ample protein from animal sources, it becomes the stepping stone to building pure muscles in our body. You can aim to get around 1.6 to 2.2 grams of protein per kg of body weight to see optimal results from your training.
- Hormonal support: The quantity and quality of fats in the carnivore diet help regulate testosterone and other anabolic hormones, which are essential for muscle growth.
- Recovery of muscles: A high-protein diet replenishes the lost nutrients and helps the muscles recover quickly. The better the recovery, the better the training sessions.
What are the negatives of the carnivore diet?
The carnivore diet is undoubtedly amazing for muscle growth, but we also need to consider some limitations when used in the long run.
Low energy: Since the body does not take in carbohydrates as its main source of energy, sometimes you may not have enough energy for intense workout sessions.
Either you can let your body adjust to the diet pattern and follow moderate-intensity workouts, or you can have some form of carbs as a pre-workout meal.
Micronutrient deficiency: The carnivore diet does not include any vegetables or fruits, which carry most of the essential micronutrients that our body needs to be healthy. That is why organ meats like liver need to be included to cover micronutrients like Vitamin A, B, and Iron.
High satiety level: The carnivore diet has a high satiety level due to the high amount of protein, which means it makes you feel full sooner.
This may not allow you to consume higher-calorie meals, which are required for muscle growth.
You can use energy-dense options such as fatty parts of meat, eggs, or ghee to complete your calorie intake and get enough energy.
Digestive issues: Without grains, fruits, and vegetables, your body needs to adjust to the lack of fibre in the diet. Potential side effects may be diarrhoea or constipation. Appropriate supplements can help with digestive and dietary fibre issues.
The carnivore diet is a high-protein, high-fat diet that helps you keep your body fat percentage very low while giving you good muscle strength.
It is undoubtedly one of the best diets out there for building the desired muscles. But just like any other diet, the carnivore diet also needs discipline, dedication, proper diet, training sessions, and a mindset to stay focused on growing those muscles.
What is the 80/20 rule for carnivore diet?
The 80/20 diet rule is a variation of the carnivore diet, where 80% of the calories comprise fats, and the remaining 20% comes from proteins.
Both the fat and protein sources are animal-based products. As for carbs, they tend to go for 0-10% of carbs, which is nothing to a negligible quantity.
Let us look at the breakdown of the 80/20 ratio:
Fats: 80%of the calories come from fat sources, which are animal-based products like butter, cheese, milk, etc
Protein: Twenty per cent of the remaining calories come from protein sources such as eggs, fish, chicken, beef, pork, seafood, and animal organs.
A high-fat carnivore diet does not allow eating plant-based products like grains, fruits, vegetables, nuts, or seeds. Our bodies have been adapted to handle high-fat food products since evolution, as they form the main source of energy for the body.
Calculate your macros by aiming for 1 gram of fat and 1 gram of protein per pound of your desired body weight goal. Add zero-calorie seasonings and sauces to flavour the food. You can even use spices and condiments like salt, pepper, and herbs.
The 80/20 carnivore diet is typically for experienced people who have been on a carnivore diet for some time.
Does the Carnivore diet increase testosterone?
Yes, the carnivore diet may increase testosterone levels in the body because of its high protein content and fats, which are essential for hormone production and regulation. However, results will vary based on the individual’s diet, genetics, and lifestyle.
Let us look at some factors which may lead to high testosterone levels due to a carnivore diet.
- High Protein diet: Since the carnivore diet provides ample protein from animal sources, it becomes the stepping stone to building pure muscles in our body. You can aim to get around 1.6 to 2.2 grams of protein per kg of body weight to see optimal results from your training.
- Hormonal support: The quantity and quality of fats in the carnivore diet help regulate testosterone and other anabolic hormones, which are essential for muscle growth.
- Recovery of muscles: A high-protein diet replenishes the lost nutrients and helps the muscles recover quickly. The better the recovery, the better the training sessions.
What are the negatives of the carnivore diet?
The carnivore diet is undoubtedly amazing for muscle growth, but we also need to consider some limitations when used in the long run.
Low energy: Since the body does not take in carbohydrates as its main source of energy, sometimes you may not have enough energy for intense workout sessions.
Either you can let your body adjust to the diet pattern and follow moderate-intensity workouts, or you can have some form of carbs as a pre-workout meal.
Micronutrient deficiency: The carnivore diet does not include any vegetables or fruits, which carry most of the essential micronutrients that our body needs to be healthy. That is why organ meats like liver need to be included to cover micronutrients like Vitamin A, B, and Iron.
High satiety level: The carnivore diet has a high satiety level due to the high amount of protein, which means it makes you feel full sooner.
This may not allow you to consume higher-calorie meals, which are required for muscle growth. You can use energy-dense options such as fatty parts of meat, eggs, or ghee to complete your calorie intake and get enough energy.
Digestive issues: Without grains, fruits, and vegetables, your body needs to adjust to the lack of fibre in the diet. Potential side effects may be diarrhoea or constipation. Appropriate supplements can help with digestive and dietary fibre issues.
The carnivore diet is a high-protein, high-fat diet that helps you keep your body fat percentage very low while giving you good muscle strength.
It is undoubtedly one of the best diets out there for building the desired muscles. But just like any other diet, the carnivore diet also needs discipline, dedication, proper diet, training sessions, and a mindset to stay focused on growing those muscles.
