What Diet Is Most Effective for Gaining Muscle Mass and Strength?

The following study aimed to compare the effects of High Carbohydrate Low Fat (HCLF) and Low Carbohydrate High Fat (LCHF) diets on body composition and strength (Kruszewski M, et.al., 2024).

It involved 48 men, aged around 25, split into two groups: one following the LCHF diet and the other the HCLF diet. Both groups did the same resistance training for 15 weeks.

The results showed both diets reduced body fat. However, the HCLF group had more muscle growth and increased strength, while the LCHF group saw a decrease in strength.

Both diets also led to a significant reduction in abdominal measurements.

This suggests both diets can be effective for body composition goals, with HCLF being better for muscle and strength gains.

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Reference: https://pubmed.ncbi.nlm.nih.gov/38428587/
Kruszewski M, Kruszewski A, Tabęcki R, Kuźmicki S, Stec K, Ambroży T, Aksenov MO, Merchelski M, Danielik T. Effectiveness of high-fat and high-carbohydrate diets on body composition and maximal strength after 15 weeks of resistance training. Adv Med Sci. 2024 Mar;69(1):139-146.