Repast for Strength Training: Hitting the 1.8g/kg Leucine Threshold on Keto
Maximal myofibrillar hypertrophy without carbohydrate bloat by anchoring meals around complete amino acid profiles.
The Friction vs. The Constraint Solver
The Myth of Low-Protein Keto
Old-school epilepsy keto protocols mandated 80% fat and minimal protein out of an unfounded fear that gluconeogenesis converts protein into sugar. Bodybuilders following this lose significant muscle.
Premature Fullness from Excess Dietary Fat
Drinking butter coffee and eating fat bombs fills caloric allowances without providing the critical essential amino acids required for myofibrillar protein synthesis.
Unyielding 1.8g/kg Protein Floors
Repast sets an aggressive, non-negotiable protein floor based on your target lean mass, ensuring every gram of muscle tissue is protected during heavy lifting blocks.
Leucine-Optimized Recipe Selection
Every planned dinner and lunch provides 35g to 50g of complete animal protein (rich in leucine, isoleucine, and valine) to trigger maximum mTORC1 anabolic signaling.
Verified Persona Meal Architecture
USDA-AuditedA concrete day generated by Repast for this exact metabolic profile, with guaranteed sub-20g net carbs and zero food logging required.
Debunking the Gluconeogenesis Myth
For years, keto forums warned lifters: 'Do not eat too much protein, or gluconeogenesis will kick you out of ketosis.' This is biochemically false.
Gluconeogenesis is a demand-driven physiological process, not a supply-driven overflow pipe. The liver converts amino acids into glucose at a slow, tightly regulated rate governed by glucagon and hepatic enzymes — only when systemic glucose is needed.
Consuming 180 grams of protein on a sub-20g net carb diet does not spike blood sugar; it preserves nitrogen balance, accelerates myofibrillar repair, and optimizes body composition.
“Gluconeogenesis is demand-driven, not supply-driven. Eating high protein will not kick you out of ketosis.”
The Leucine Trigger and mTOR Activation
To stimulate Muscle Protein Synthesis (MPS), a lifter must deliver at least 2.7g to 3.2g of leucine per meal. High-quality animal proteins (beef, eggs, poultry, wild fish) contain 8% to 10% leucine by weight.
Eating 40 grams of beef delivers approximately 3.6g of leucine, triggering intracellular mTORC1 phosphorylation and initiating translation initiation factors for protein synthesis.
Repast guarantees that every anchor meal crosses this biological threshold, turning your meals into potent anabolic drivers.
Intracellular Hydration and Glycogen Recovery
Keto athletes frequently confuse glycogen depletion with intracellular water loss. Without adequate sodium and potassium, muscles look flat and intra-set pump is diminished.
Repast combines adequate sodium (5,000mg) with potassium-rich whole foods to maximize cell swelling and intramuscular turgor, ensuring heavy squats and bench presses feel explosive.
Frequently Asked Questions
Can I build muscle on keto without eating carbs?
Yes. Resistance training provides the mechanical tension signal for hypertrophy, and dietary protein provides the amino acids. Carbs are not chemically required for muscle protein synthesis.
Does Repast support calorie surpluses for bulking?
Yes. You can configure Repast for maintenance, moderate caloric surplus (+250 kcal), or aggressive cutting (-500 kcal) while keeping your protein floor locked.
Hit your physiological protein floor on iPhone.
Repast designs high-protein keto meal plans that cross the 3g leucine threshold every single meal while keeping net carbs sub-20g.
Plan lifting macros on iPhone