Can You Build Muscle On The Carnivore Diet?

The carnivore diet offers many health benefits, from relief from autoimmune disorders and allergies to improved skin and boosted energy levels. 

But if you’re a bodybuilder or gym enthusiast and new to the diet, you may be uncertain about what it will do to your muscle-building regimen. Can you build muscle on the carnivore diet?

Read on to get the facts about muscle building while following the carnivore diet and some handy tips on what to eat to encourage muscle growth.

​So, Can You Build Muscle On The Carnivore Diet?

When you're not eating carbs, can you still build muscle on the carnivore diet? Absolutely! 

Because many athletes swear by increasing their carb intake while training for competitive events, those new to carnivore eating worry that they won’t be able to build muscle. 

The carnivore diet does exclude carbs, but it’s not an obstacle to building muscle. The key to lean muscle mass building is high-quality protein intake coupled with weight training and resistance training. 

​What Your Body Needs For Muscle Building

Let’s take a closer look at what your body needs for muscle building. Protein synthesis is necessary for building muscle mass, and amino acids for muscle protein synthesis. You’ll be getting plenty of that if you follow the carnivore diet correctly!

You’re probably lifting free weights or using weight machines for resistance training to encourage muscle growth. But you don’t have to use weights all the time. Resistance bands, and exercises that rely on your body weight, are also effective.

​How To Encourage Muscle Growth On The Carnivore Diet In 5 Steps

How can you build muscle on the carnivore diet? Muscle building is not as difficult as you think when you follow these five steps. 

1. ​Prioritize Your Protein

Prioritize your protein intake for optimal muscle growth. That shouldn't be a problem on the carnivore diet. Whey protein shakes also help to ensure an adequate protein intake and support muscle growth (opt for ones that don’t contain sugar). Protein shakes are useful as on-the-go protein boosts on days you do weight training.

You can also see above that the animal food you eat on the carnivore diet provides the best essential amino-acid content you can get for muscle growth.

However, don’t hit the weights all day every day. You’ll risk injuring yourself, and there’s no benefit in it. Take rest days in between, to allow for muscle recovery. 

2. ​Incorporate Fats For Energy

Incorporate fats to fuel your body and boost your energy. 

This is very important because, on the carnivore diet, you're avoiding carbs. So your body is basically in a state of ketosis on carnivore, much like on the keto diet, and getting its energy from fats. Dietary fat is also necessary to ensure optimal hormone functioning.

For building muscle on a carnivore diet, go for fatty cuts like ribeye and pork belly, and cook with animal fats like tallow and lard. These fats give you energy, help with hormone production, and support muscle recovery. Don’t forget to include organ meats—they’re packed with nutrients that benefit your muscle health.

3. ​Eat Enough Calories

It’s often necessary to increase caloric intake when actively trying to build muscle mass. You have to consume more calories than you burn. This is called a caloric surplus and it’s crucial for quality muscle mass gain. The only time you want to have a caloric deficit (less consumed than you burn off) is when you are trying to lose weight. 

This brings us to the subject of intermittent fasting. Although intermittent fasting can increase human growth hormone (HGH), it can also put you in too much of a caloric deficit. If it works for you, that’s great. But ensure that you consume enough calories and especially protein on the days you are not fasting.

Check out our macronutrient and calorie calculator if you need some direction on how much to eat.

4. ​Drink Enough Water And Electrolytes

Drink enough water before, during, and after workouts. This will keep your body (and your muscles) hydrated. However, water alone will not address electrolyte imbalances after intensive exercise and heavy sweating. 

Electrolytes are the essential nutrients that dissolve into your bodily fluids, and they play several important roles in the body. They not only help to maintain a healthy balance of water in the body, but also move nutrients into your cells, and move waste out of your cells, 

So drink plenty of water to stay hydrated, and learn what to drink and what to avoid on the carnivore diet for ideal electrolyte balance.

5. ​Time Your Meals Right

When you’re planning your meals around your gym schedule, timing is everything. Eat too heavy a meal before a workout, and you’ll feel sluggish. Eat too close to a workout, and you’ll likely have digestive discomfort. But you do need to eat. The trick is to time it just right. 

The optimal time lapse between pre-exercise meals and intensive workouts is four to six hours. However, a wait of two hours is usually sufficient to avoid unpleasant side effects while pumping iron.

Your muscles tear slightly while lifting heavy weights, and when they repair, you achieve muscle bulk. Protein is necessary for muscle repair and growth. Consuming protein within 30 minutes of a workout is also beneficial, but it can still be effective up to two hours afterwards.

​Foods To Focus On For Muscle Gain On The Carnivore Diet

These are the foods to focus on for gaining muscle mass while on the carnivore diet. 

1. ​Meats

Meats like beef, lamb, pork, and poultry are excellent protein sources. They are also complete proteins, as they contain all the essential amino acids necessary for health and for muscle growth. Get the best quality meat you can. Choose free-range, organic, and grass-fed options whenever possible.

2. ​Organ Meats

Organ meats are an excellent source of protein, and the essential amino acids crucial for protein synthesis and muscle repair. They also add variety to any carnivore earring plan, whether eaten on their own or combined with meats.

3. ​Eggs 

Eggs are not only versatile and delicious, but they are also full of nutritional goodness. Eggs offer complete protein, with all essential amino acids. They’re also a source of healthy fats, necessary for energy during your workouts.

4. ​Dairy Products

Dairy milk is good for bodybuilders looking to increase their protein intake. Other dairy milk products do contain natural sugars, but full-fat milk is considered carnivore-friendly. 

The benefits of its protein content outweigh the drawbacks of the sugar content. So unless you are lactose intolerant or have a milk allergy, go ahead and enjoy some full-fat dairy products. Full-fat dairy cheese and yogurt are also carnivore foods, and rich in protein. Choose unflavored, unsweetened yogurt.

​Final Thoughts

When you’re pushing weights and trying to build muscle, you need to increase your caloric intake and eat plenty of good-quality protein.  

This is true of any diet, including the carnivore diet, which contains the nutrients necessary to see quick muscle gains. Just remember to stay hydrated, consume healthy fats for energy, and time your meals right for optimal results.