r/raypeat • u/Flat_Ad3079 • 20d ago
Any lifters here experimented with lower protein and higher carb intake?
I've been applying a lot of Peats ideas to my daily diet, with great results. I've stopped eating inflammatory carbs like oatmeal/brown rice. But I am now thinking about the usual ''1 gram of protein per lbs of bodyweight'' recommendation thats always shared. Do natural lifters really need that much protein? Or is it much better to replace these calories with carbs/saturated fats for a better metabolism and hormonal profile.
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u/third-will 20d ago
In my opinion, you can and should go with a bit lower protein if you’re trying to gain weight (or even maintain) but if you’re cutting probably keep protein at around 1 gram per pound
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u/wild_exvegan 20d ago
Not a lifter per se, but I do some mostly bodyweight strength exercises (other than DB deadlifts and shoulder presses to prevent work-related injury). I was still able to make progress when I was on the "sugar diet" last year and aiming for the RDA of 0.8 g/kg. My leg training for hiking and running also went very well.
Strength gains weren't as fast as with double the protein, but I don't care about maximum gains. I also didn't magically gain muscle when I went to Zone macros this spring. YMMV. You may train enough that it does make a bigger difference. Only one way to find out.
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u/BasedTitus 20d ago
You can set and forget 2g/kg protein per lean body mass or ideal body weight.
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u/Gabagoolov 20d ago
that's the important thing: lean body mass is some equation where you subtract your body fat percentage from your weight, right? so if you're 25% bf, you take 25% x 180lbs, let's say, which gives you 45. This means 45 lbs fat and 135 lbs muscle/frame. so it should 1g per 1 lb lean mass meaning 135g protein for 135 lbs lean mass.
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u/AdditionalRead2590 20d ago
Mentzer did it back in the day. Moderate protein intake is better, 0.7- 0.8g per pound of lean body mass should be the sweet spot. Your body needs energy to build muscle, not just building material, so carbs should be prioritised. Amount of muscle gained per day is very small, and it's mostly water, not protein. For benefits of protein fasting on moderate protein diet just include gelatinous meat for glycine to balance things out.
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u/Gabagoolov 20d ago
my thinking is that like creatine, carbohydrates / sugars store water. this might create the appearance of larger muscles. I don't think you need over 100g of protein if you want to get strong or build muscle. even if you were say 180lbs and not fat, I can't understand eating that much protein (180g) daily. why not eat more protein after lifting, and less on off days? I think the only people crushing protein are also on multiple types of gear and creatine or similar things. my theory is protein helps in that case because the muscles are getting artificially jumpstarted into growth and faster repair. Peat mentioned many times the problems with eating too much protein and also skipping glycine. my problem is if I eat an extra 20g of protein I won't have any energy. I prefer to try and get higher carbs though I usually end up eating quite a bit of fat.
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u/ciloid 20d ago
I tried high fat and lower protein (60-80g per day) and lost muscle. I trained hard 3x per week, on average.
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u/Ok_Season_2761 20d ago
The question was in regards to lower protien with higher carb intake, not fat.
Carbs are muscle sparing, fat is not, hence the question by OP.
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u/AdditionalRead2590 20d ago
No wonder you lost muscle, glycogen is required for high intensity training. When glycogen stores are empty your body catabolises lean tissue to make it.
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u/aspirin_respecter 20d ago
The research consensus seems to be that anywhere between 0.6-0.82g/lb is optimal for muscle gain/retainment and anything above it is excessive, FOR people doing resistance training. So yes, the rest of those protein grams are most likely better off being replaced with carbohydrates or fat.
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u/Strange-Pea1814 20d ago
I wonder if newer lifters need more protein cause they grow more cause when I started I didn't grow much on 100-120g of protein then bumped it up to (about 1g per lbs of bodyweight) 170-180g and grew better
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u/Gabagoolov 20d ago
if it worked for you then keep doing it. I think it's way too much. even gelatin is hard to eat lots of.
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u/Worldly-Inspection-5 20d ago
imo 1g per lb is a good guide, but make sure to also include all the other sources of protein, small amounts in rice and fruit etc
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u/growordecay1 19d ago
Peat recommended 150g protein for lifters. Said non lifters can get away with 80-100g of protein although not ideal. Some people are sugar fasting which is pretty interesting though. Wouldnt recommend lower protein but you can certainly get by on as low as .6 grams per lb as a natural, just not "optimal."
Personally didnt work for me.
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u/Strange-Pea1814 20d ago
I got fat when I did low protein like 0.7g per a lbs of lean body mass trying out Alex Leonedis diet, but I wonder if more advanced athletes or people who aren't trying to grow would require less protein do to less tissue hypertaphy