I know that’s what all the research is saying now. Total protein intake only matters...protein timing doesn’t, meal spacing no big deal (assuming enough time to let MPS drop), etc. I’ve been following this line of thinking for a few years now and as well as keto is just fine for muscle maintenance but the truth is I’m far weaker and smaller than when I started Keto and following that line of research. So, I’ll at least be trying this and done with keto for a while. Time to rebuild!
Over the last couple of years that you saw the drop off did you:
1. Keep the total calories the same when switching to keto?
2. Have you seen an improvement in body comp?
3. Use the same amount of hormones/supps that support strength?
4. Have you been using all the same recovery protocols: stress the same as pre keto, sleep the same, life, in general, better or the same?
Some things to consider are that had you switched to a deficit(I am assuming you were eating in a deficit if doing keto) but had you used a low fat higher carb diet you MAY have seen a similar drop in strength, something to think about. Also I do not know your age but a few years unfortunately at a certain point MAY play a role in a strength decrease.
I AM NOT A ZEALOT when it comes to the way I like to eat/train. I DO believe many can build strength and muscle doing a keto/carnivorish IF/Warrior style of eating/living. I also know that for many consuming the required volume of food can be difficult to do on such a plan and those who fight for every once of bodyweight and strength may perhaps be better suited to use a carb-based 5+ daily feeding plan.
Despite my preferences, I do believe eating every three hours with a mod to high carb plan to be the fastest way to get from point A to point B. IT WAS HOW I BUILT MOST MY MASS and I don't forget that.
Regardless of what you do dietary wise I still do not believe a single EAA/BCAA will make or break if you are eating immediately post-workout and had a solid food mean before bed the night before and making sure to get plenty for the remainder of the day. I personally DO NOT fast if I lift in the AM, I eat all damn day as I do believe the timing is important as well.