Eating Low Carb is a great way to burn fat but there is some uncertainty if a low carb diet will cause muscle mass loss. It could depend on the type of exercise being performed.

Amino acids in protein build muscle. Muscle burns calories. If you eat enough calories than building muscle is possible eating low carb. Some studies have shown that muscle can be gained while on low carb diet. This is because the amino acids feed the muscle. So it is important to eat good quality protein that is found in meats, fish, eggs and nuts.

Exercise does deplete glycogen from the muscle. Carbohydrates replenish the glycogen. The problem arises when the glycogen stores are used up and muscle mass may be lost.

To increase and boost muscle strength it is beneficial to eat a combination of protein and carbohydrates. I prefer to eat vegetable carbohydrates because I am on an anti-candida diet. Grains and fruit sugars feed candida yeast and at this point I am not able to eat them. Coconut water is a great post workout drink. Coconut water contains some carbohydrates and sugars but it also contains essential vitamins, minerals and electrolytes. Coconut, coconut oil and coconut water are anti-fungal and are allowed on an anti-candida diet.

When doing long duration exercise like cycling or running the body will need more carbohydrates. Short burst exercise like High Intesity Interval Training has worked well for me on low carb. But you may need to experiment with your low carb diet and track performance and how you feel. If strength and performance begins to drop that is a good sign to increase carbohydrates. Just make sure to stay away from the refined flours. The muscles only use a small amount of glucose and if there is too much it will raise blood sugar levels and insulin.

Let me know what you think about low carb diets and muscle loss.

To your health and wellness,

Catherine Osthaus