🥗 Nutrition Guide for Peptide Users

Nutrition Principles for Peptide Users

When using peptides for weight loss, your nutrition strategy needs to adapt. GLP-1 agonists dramatically reduce appetite, making it easy to under-eat protein and essential nutrients. Metabolic peptides increase energy expenditure, requiring strategic fueling. This guide will help you optimize nutrition for maximum results while maintaining health.

Macronutrient Guidelines

🥩 Protein: The Non-Negotiable Priority

Target: 0.8-1.2g per lb body weight (higher end if very active)

Why it matters: When appetite is suppressed, protein is often the first macro to drop. This leads to muscle loss, which slows metabolism and creates a "skinny fat" appearance.

Best protein sources:

🥑 Fats: Essential but Moderate

Target: 0.3-0.5g per lb body weight (20-30% of calories)

Why it matters: Fats are essential for hormone production, vitamin absorption, and satiety. But they're calorie-dense (9 cal/g vs 4 cal/g for protein/carbs).

Best fat sources:

• Avocado: Monounsaturated fats, fiber, potassium
• Nuts & seeds: Almonds, walnuts, chia, flax (small portions)
• Olive oil: For cooking and dressings (measure carefully)
• Fatty fish: Salmon, mackerel (omega-3s)
• Egg yolks: Vitamins A, D, E, K

🍠 Carbohydrates: Strategic Timing

Target: 0.5-1.5g per lb body weight (varies by activity level)

Why it matters: Carbs are not essential for survival, but they fuel high-intensity exercise and support thyroid function. With GLP-1 peptides, many people naturally reduce carbs.

Best carb sources:

• Vegetables: Broccoli, spinach, peppers, zucchini (unlimited)
• Berries: Blueberries, strawberries, raspberries (low sugar)
• Sweet potato: Complex carbs, fiber, vitamins
• Oats: Slow-digesting, high fiber
• Rice: White or brown, easy to digest
• Quinoa: Complete protein + carbs

Carb timing strategy:

• Pre-workout: 30-50g for energy
• Post-workout: 50-100g for recovery
• Evening: Lower carbs if sedentary
• Rest days: Reduce by 30-50%

Sample Meal Plans

Foods to Emphasize vs Avoid

Category	✅ Emphasize	❌ Minimize/Avoid
Proteins	Lean meats, fish, eggs, Greek yogurt, cottage cheese, protein powder	Processed meats (high sodium), fried proteins, protein bars (high sugar)
Vegetables	Leafy greens, cruciferous, peppers, zucchini, mushrooms, tomatoes	Corn, white potatoes (high glycemic), canned vegetables (high sodium)
Fruits	Berries, apples, citrus, melons (lower sugar)	Dried fruits, fruit juice, tropical fruits (very high sugar)
Grains	Oats, quinoa, brown rice (moderate portions)	White bread, pastries, cereals, crackers
Fats	Avocado, nuts, olive oil, fatty fish, egg yolks	Trans fats, excessive butter, fried foods, processed oils
Dairy	Greek yogurt, cottage cheese, low-fat cheese	Ice cream, full-fat cheese (high calories), sweetened yogurt
Beverages	Water, black coffee, unsweetened tea, sparkling water	Soda, juice, alcohol, sweetened coffee drinks

Supplementation for Peptide Users

💊 Essential Supplements

1. Multivitamin

• Why: Reduced food intake = potential micronutrient gaps
• Recommendation: High-quality multi with methylated B vitamins
• Timing: With breakfast

2. Omega-3 Fish Oil

• Why: Anti-inflammatory, heart health, brain function
• Recommendation: 2-3g EPA+DHA daily
• Timing: With meals

3. Vitamin D3

• Why: Most people are deficient, crucial for metabolism and mood
• Recommendation: 2,000-5,000 IU daily (test levels first)
• Timing: With fat-containing meal

4. Magnesium

• Why: Supports sleep, muscle function, metabolism, prevents constipation
• Recommendation: 400-600mg magnesium glycinate or citrate
• Timing: Before bed

5. Electrolytes

• Why: GLP-1 peptides can cause dehydration, electrolyte imbalance
• Recommendation: Sugar-free electrolyte powder or tablets
• Timing: Throughout day, especially during exercise

🎯 Optional Performance Supplements

Creatine Monohydrate: 5g daily for muscle preservation and performance

Protein Powder: Convenient way to hit protein targets when appetite is low

Fiber Supplement: Psyllium husk or methylcellulose for digestive health

Probiotic: Support gut health, especially important with GLP-1 peptides

Digestive Enzymes: If experiencing bloating or digestive discomfort

Meal Timing Strategies

⏰ Intermittent Fasting + GLP-1 Peptides

GLP-1 peptides make fasting effortless. Many users naturally fall into 16:8 or 18:6 patterns.

16:8 Protocol:

• Fast: 8pm - 12pm (16 hours)
• Eating window: 12pm - 8pm (8 hours)
• Meal 1 (12pm): High protein, moderate carbs
• Meal 2 (4pm): High protein, moderate carbs
• Meal 3 (7:30pm): High protein, lower carbs

Benefits: Enhanced fat burning, simplified eating, better insulin sensitivity

🏋️ Pre/Post Workout Nutrition

Pre-Workout (1-2 hours before):

• 20-30g protein
• 30-50g carbs (if high-intensity training)
• Low fat (slows digestion)
• Example: Chicken breast + rice, or protein shake + banana

Post-Workout (within 2 hours):

• 30-50g protein
• 50-100g carbs (replenish glycogen)
• Example: Salmon + sweet potato + vegetables